Chapter 8

Question 1

Which heart rate training zone builds aerobic base and aids in recovery?

Answer 1

Zone 1

Question 2

WWhich heart rate training zone increases endurance and trains the anaerobic threshold?

Answer 2

Zone 2

Question 3

Which heart rate training zone builds high-end work capacity?

Answer 3

Zone 3

Question 4

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?

Answer 4

Warm up

Question 5

What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?

Answer 5

General warm up

Question 6

What workout component consists of stretching movements that mimic the activity to be performed later in the workout?

Answer 6

Specific warm up

Question 7

What are some general warm-up recommendations?

Answer 7

5 to 10 minutes at low-to-moderate intensity

Question 8

What are the warm-up steps for a Stabilization-level client?

Answer 8

SMR, static stretching, 5-10 minutes light cardio

Question 9

What are the warm-up steps for a Strength-level client?

Answer 9

SMR, active-isolated stretching, 5-10 minutes light cardio

Question 10

What are the warm-up steps for a Power-level client?

Answer 10

SMR, 3-10 dynamic stretches

Question 11

What are 3 reasons to perform cardiorespiratory exercise?

Answer 11

Lose weight, reduce stress, improve health

Question 12

What is the often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest?

Answer 12

Cool down

Question 13

What are some suggested steps for cool-down?

Answer 13

5-10 minutes light cardio, SMR, static stretching

Question 14

For what does the FITTE principle for cardiorespiratory exercise stand?

Answer 14

Frequency, intensity, time, type, and enjoyment

Question 15

What is the recommended frequency for cardiorespiratory training?

Answer 15

General health: daily, for small quantities of time, at moderate intensity — To improve fitness: 3 - 5 days per week, at high intensity

Question 16

The level of demand that activity places on the body

Answer 16

Intensity

Question 17

What uses the Borg scale to rate how hard one is training?

Answer 17

Rating of perceived exertion (RPE)

Question 18

An informal method used to gauge exercise training intensity.

Answer 18

Talk test

Question 19

What stage improves cardio fitness levels using HR zone 1?

Answer 19

Stage 1

Question 20

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?

Answer 20

Stage 2

Question 21

For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?

Answer 21

Stage 3

Question 22

With what stage should Stage II training alternate every other day?

Answer 22

Stage 1

Question 23

Stage II intervals should have what work: rest ratio?

Answer 23

Start with 1:3, progress to 1:2 and eventually 1:1

Question 24

What is just as beneficial as traditional cardio for health?

Answer 24

Circuit training