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NASM > Chapter 8 > Flashcards

Chapter 8 Flashcards

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1
Q

What is Integrated Cardiorespiratory Training

A

Systematic progression of phases of training to achieve optimal adaption

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2
Q

What are the 3 components of a cardiovascular workout

A

Warm up
Conditioning phase
Cool down

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3
Q

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

A

General Warm up

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4
Q

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

A

Specific Warm up

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5
Q

When should a warm up be done? How long should it last? At what intensity?

A

After flexibility, 5-10 min, moderate intensity

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6
Q

Conditioning phase is used for who

A

General fitness and weight loss clients

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7
Q

What does FITTE stand for

A

Frequency, intensity, time, type, enjoyment

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8
Q

What are 6 ways to determine exercise intensity

A 
VO2max
Peak MET
Peak HR (Rockport, YMCA)
HRR
Ratings of perceived exertion
Talk test
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9
Q

What is the gold standard to test exercise intensity

A

Vo2max; requires special equipment and client to perform @ max

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10
Q

Explain the talk test

A

Ability to speak during activity. Identifies exercise intensity and ventilator threshold

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11
Q

What is the ventilator threshold.

A

Going from aerobic to anaerobic , which is zone 2 to zone 3 cardio

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12
Q

A systematic progression to minimize injury and overtraining while improving cardiorespiratory fitness

A

Zone training

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13
Q

Zone 1 target heart rate

A

65-75%; gradullay move up to 30-60 minutes of cont, exercise

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14
Q

When do you move your client up in zone training

A

When they are able to complete 30 min of exercise 2-3x per week

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15
Q

Example of zone 1 cardio training

A

Walking or a light jog

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16
Q

Low to moderate cardiovascular fitness levels who are ready to increase the intensity

A

Zone 2

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17
Q

Target heart rate 76-85% max HR..

A

Zone 2

18
Q

Example of zone 2 training

A

Interval training, exercise classes.

19
Q

Zone training for advanced clients who have moderately high fitness levels. 86-95%

A

Zone 3

20
Q

Example of Zone 3 training

A

sprinting; intervals 2,3. Warm up and cool down in 1

21
Q

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.

A

Circuit training

22
Q

What happens during a cool-down phase

A

Heart rate and breathing rates reduce
Body temp cools
Physiologic systems back to baseline

23
Q

How long should cool down be

A

5-10 minutes

24
Q

People who have a feet turning out compensation should avoid

A

Incline treadmill. Places greater demand on lower leg flexibility

25
Q

People with excessive ant tilt (Arched back) should avoid

A

bicycle or stepper which targets already overactive hip flexors

26
Q

What compensations should you watch for while sitting or standing on cardio equipment

A

Forward head and shoulders

27
Q

What are the benefits of a warm up

A

Increased heart rate, respiratory, tissue temp. Increased psychological prep for exercise.
Increased capacity to perform work
Increased blood flow to tissue
Increase o2 exchange

28
Q

How many minutes per week of moderate intensity is recommended?

A

150 min per week (30 min 5 x week)

29
Q

Ability of circulatory and respiratory systems to supply o2 to skeletal muscles during sustained physical activity

A

Cardiorespiratory fitness

30
Q

of training sessions in a given time frame

A

Frequency

31
Q

Level of demand a given activity places on the system

A

Intensity

32
Q

Highest rate of o2 transport and utilization achieved at max physical exertion

A

Maximal oxygen consumption (VO2 max)

33
Q

Difference b/w resting and max (peak) o2 consumption

A

Oxygen uptake reserve

34
Q

Length of time individual is engaged in activity

A

Time

35
Q

Type of physical activity

A

Type

36
Q

Amt. of pleasure derived from activity

A

enjoyment

37
Q

Excessive freq, vol,intensity, of training resulting in fatigue

A

Overtraining

38
Q

Zone 1 RPE

A

12-13

39
Q

Zone 2 RPE

A

14-16

40
Q

Zone 3 RPE

A

17-19

41
Q

Recruit local core; drawing naval into spine

A

Drawing in

42
Q

Contract lower back, butt, and abs at the same time

A

Bracing

NASM (19 decks)

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