Chapter 8 Flashcards
What is Integrated Cardiorespiratory Training
Systematic progression of phases of training to achieve optimal adaption
What are the 3 components of a cardiovascular workout
Warm up
Conditioning phase
Cool down
Low intensity exercises consisting of movements that do not necessarily relate to the more intense exercise that is to follow. Ex. Walking on a treadmill
General Warm up
Low intensity exercises consisting of movements that mimic those that will be included in the more intense exercise that is to follow
Example: tube walking or prisoner squats
Specific Warm up
When should a warm up be done? How long should it last? At what intensity?
After flexibility, 5-10 min, moderate intensity
Conditioning phase is used for who
General fitness and weight loss clients
What does FITTE stand for
Frequency, intensity, time, type, enjoyment
What are 6 ways to determine exercise intensity
VO2max Peak MET Peak HR (Rockport, YMCA) HRR Ratings of perceived exertion Talk test
What is the gold standard to test exercise intensity
Vo2max; requires special equipment and client to perform @ max
Explain the talk test
Ability to speak during activity. Identifies exercise intensity and ventilator threshold
What is the ventilator threshold.
Going from aerobic to anaerobic , which is zone 2 to zone 3 cardio
A systematic progression to minimize injury and overtraining while improving cardiorespiratory fitness
Zone training
Zone 1 target heart rate
65-75%; gradullay move up to 30-60 minutes of cont, exercise
When do you move your client up in zone training
When they are able to complete 30 min of exercise 2-3x per week
Example of zone 1 cardio training
Walking or a light jog
Low to moderate cardiovascular fitness levels who are ready to increase the intensity
Zone 2
Target heart rate 76-85% max HR..
Zone 2
Example of zone 2 training
Interval training, exercise classes.
Zone training for advanced clients who have moderately high fitness levels. 86-95%
Zone 3
Example of Zone 3 training
sprinting; intervals 2,3. Warm up and cool down in 1
Series of strength training exercises performed with minimal rest.
Comparable fitness results as traditional strength training paired w/ cardiorespiratory work.
Good for clients that have limited time.
Circuit training
What happens during a cool-down phase
Heart rate and breathing rates reduce
Body temp cools
Physiologic systems back to baseline
How long should cool down be
5-10 minutes
People who have a feet turning out compensation should avoid
Incline treadmill. Places greater demand on lower leg flexibility
People with excessive ant tilt (Arched back) should avoid
bicycle or stepper which targets already overactive hip flexors
What compensations should you watch for while sitting or standing on cardio equipment
Forward head and shoulders
What are the benefits of a warm up
Increased heart rate, respiratory, tissue temp. Increased psychological prep for exercise.
Increased capacity to perform work
Increased blood flow to tissue
Increase o2 exchange
How many minutes per week of moderate intensity is recommended?
150 min per week (30 min 5 x week)
Ability of circulatory and respiratory systems to supply o2 to skeletal muscles during sustained physical activity
Cardiorespiratory fitness
of training sessions in a given time frame
Frequency
Level of demand a given activity places on the system
Intensity
Highest rate of o2 transport and utilization achieved at max physical exertion
Maximal oxygen consumption (VO2 max)
Difference b/w resting and max (peak) o2 consumption
Oxygen uptake reserve
Length of time individual is engaged in activity
Time
Type of physical activity
Type
Amt. of pleasure derived from activity
enjoyment
Excessive freq, vol,intensity, of training resulting in fatigue
Overtraining
Zone 1 RPE
12-13
Zone 2 RPE
14-16
Zone 3 RPE
17-19
Recruit local core; drawing naval into spine
Drawing in
Contract lower back, butt, and abs at the same time
Bracing
