Chapter 8 Flashcards
Cardiorespiratory Fitness Training
going beyond the point in your training to where you cannot recover.
overtraining
To avoid overtraining, you can…
include rest days or change up exercise intensity
What is the difference between general and specific warm-ups?
General warm-ups are used to warm up the entire body, whereas specific warm-ups target specific areas that you will be training later on.
What are the benefits of incorporating a cool down?
Slowly lowering one’s HR, prevention of blood pooling in the extremities; restoration or normal body temp; gradually bringing muscle length back to optimal state.
What does FITTE factors stand for?
frequency, intensity, time, type, and enjoyment.
What is the recommended frequency for someone whose goal is general health?
every day of the week for short periods of time
What is recommended frequency for someone whose goal is improving fitness levels?
3-5 days per week
How do we measure intensity?
Heart Rate; range b/t 65-95% max
What is the recommended time for general health goals?
30 minutes a day, 5 days a week
What are general types of exercise that are included in overall activity?
mowing the lawn, walking to the store, using the stairs instead of the elevator
A heart rate max between 65-75%; overall low intensity; and yoga/walking/light jogging are all characteristics of training zone __.
one
A heart rate max between 76-85%; moderate training intensity; and kickboxing/group classes/dance are all characteristics of training zone __.
two
A heart rate max between 86-95%; high training intensity; and max cardio efforts/sprints/HIIT are characteristics of training zone __.
three
How can you define interval training?
a workout in which intensity intervals vary throughout; such as one minute high intensity followed by three minute light intensity/recovery
What is the recommended exercise for adults?
150 minutes of moderate intensity aerobic exercise OR 75 minutes of vigorous high intensity aerobic exercise
