Chapter 8 Flashcards
Which heart rate training zone builds aerobic base and aids in recovery?
Zone 1
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone 2
Which heart rate training zone builds high-end work capacity?
Zone 3
What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?
warm up
What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?
General warm up
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific Warm up
What are the warm-up steps for a Stabilization-level client?
SMR, static stretching, 5-10 minutes light cardio
What are the warm-up steps for a Strength-level client
SMR, active-isolated stretching, 5-10 minutes light cardio
What are the warm-up steps for a Power-level client?
SMR, 3-10 dynamic stretches
For what does the FITTE principle for cardiorespiratory exercise stand?
Frequency, intensity, time, type, and enjoyment
What is the recommended frequency for cardiorespiratory training?
General health: daily, for small quantities of time, at moderate intensity — To improve fitness: 3 - 5 days per week, at high intensity
The level of demand that activity places on the body
Intensity
What uses the Borg scale to rate how hard one is training?
Rating of perceived exertion (RPE)
An informal method used to gauge exercise training intensity.
talk test
What stage improves cardio fitness levels using HR zone 1?
Stage I
What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?
Stage II
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?
Stage III
With what stage should Stage II training alternate every other day?
Stage I
Stage II intervals should have what work: rest ratio?
Start with 1:3, progress to 1:2 and eventually 1:1
What is just as beneficial as traditional cardio for health?
circuit training
Going beyond the point in your training where you cannot recover.
Overtraining
Circuit Training
A beneficial form of cardio training. Circuit training is where you perform cardio exercises and/or strength exercises in succession with one right after the other and practically no rest between
Interval Training
intensity intervals vary throughout the workout. An example is one-minute high-intensity interval and then 3-minute recovery.
Recommended exercise for adults
150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous high-intensity aerobic exercise.
Cardiovascular training for general health
A moderate intensity is recommended at or below 60% of maximal oxygen consumption.
