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NASM Free ch. 7, 8 Flexibility, Cardio > Chapter 8 Cardiorespiratory > Flashcards

Chapter 8 Cardiorespiratory Flashcards

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1
Q

What is the ability of the CIRCULATORY and RESPIRATORY systems TO SUPPLY oxygen-rich BLOOD TO skeletal MUSCLES DURING SUSTAINED physical ACTIVITY?

A

cardiorespiratory fitness

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2
Q

What is CARDIOrespiratory training PROGRAMS that SYSTEMATICALLY PROGRESS clients THROUGH various STAGES to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

A

INTEGRATED cardiorespiratory training

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3
Q

Give 3 reasons RATE OF PROGRESSION critical in cardio programs?

A
  1. uses the MOST EFFICIENT and effective USE OF TIME/ENERGY.
  2. If progression TOO FAST –> INJURY
  3. If progression TOO SLOW –> POOR exercise ADHERENCE.
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4
Q

Studies show that cardio fitness level is important because…

A

It is ONE of the most reliable PREDICTORS of PREMATURE DEATH.

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5
Q

What does the Warm-Up Phase do?

A

Warm-Up Phase: Prepares the body for physical activity.

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6
Q

Describe the GENERAL Warm-Up Phase and the SPECIFIC Warm-Up Phase. Give an example of each.

A

General Warm-Up Phase: LOW-INTENSITY exercise consisting of movements that do NOT necessarily RELATED TO the intense EXERCISE THAT FOLLOWS.
- Example: Walking on treadmill or riding a stationary bike before weight training

Specific Warm-Up Phase: LOW-INTENSITY exercise consisting of movements that MIMIC those that will be included in THE MORE INTENSE exercise that is TO FOLLOW.
- Example: Performing body weight squats and push-ups before weight training

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7
Q

Describe 3 aspects of the movements in the cardio portion of the Warm-Up Phase.

How long does the cardio portion of the warm up last?

In what part of the warm up should the cardio portion occur?

A
  1. Uses WHOLE-BODY,
  2. Uses DYNAMIC movements
  3. Well BELOW the ANTICIPATED training INTENSITY threshold for conditioning
  • Typically lasts between 5-10 minutes
  • Should occur after the flexibility portion
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8
Q

List 8 mental and physical changes that occur from warming up?

A

INCREASES:

  1. (incr. heart rate) BLOOD flow
  2. (incr. respiratory rate) OXYGEN exchange capacity
  3. Rate of muscle CONTRACTION
  4. Efficiency of ANTAGONIST muscle contraction and relaxation
  5. METABOLIC rate
  6. FLEXIBILITY
  7. PSYCHOLOGICALLY PREPARES for high training intensities.
  8. Incr. tissue TEMPERATURE
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9
Q

Under what 2 circumstances could the length of time of the warm up be changed?

How long could the warm up be for these people?

A
  1. known or suspected medical or physical limitations
  2. sedentary clients

-up to or more than HALF of their workout time!

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10
Q 
List the 3 components of the warm-up for the: 
-STABILIZATION level, 
-STRENGTH level, 
-POWER level 
of the OPT model.
A
  1. Self Myofascial Release
  2. Stretching:
    a. Static (stabilization)
    b. Active-isolated (strength)
    c. Dynamic (power)
  3. Cardio
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11
Q

Why does NASM recommend that people with muscle imbalances first perform self myofascial release and THEN static stretching and cardio? (2 reasons)

A
  1. It will INHIBIT and LENGTHEN overactive muscles which will help DECREASE COMPENSATION in the cardio portion of the warm up.
  2. Self MFR will INCR. BLOOD FLOW. DECR. VISCOSITY which makes muscl. and fascia move better by reducing friction
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12
Q

How long should a person spend on each muscle during the use of SMR (in any phase of the OPT Model)?

A

30s

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13
Q

What is Integrated Cardiorespiratory Training?

A

Cardiorespiratory training programs that systematically progresses clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

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14
Q

How long should a person spend on cardiorespiratory exercise (CRE) during the WARM UP (in any phase of the OPT Model)?

A

5-10mins

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15
Q

How long should a person spend on each muscle during Active-Isolated Stretching (Strength Phase Warm-Up)?

How many reps?

A
  • 1-2s

- 5-10 reps for each muscle

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16
Q

How many reps should be performed for each muscle during Dynamic Stretching (Power Phase Warm-Up)?
How can it be performed where it can eliminate the need for CRE Warm-Up?

A
  • 10 repetitions of each side

- Can be performed in circuit format, one after another, which eliminates CRE!

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17
Q

List some benefits of cardiorespiratory exercise:

4 Heart related

4 Oxygen

3 Health/Disease

3 Weight loss

4 Mental

A

HEART:

  1. STRONGER, more efficient heart
  2. Lower RESTING HEART RATE
  3. Lower HEART RATE at any given level of work

OXYGEN

  1. Improvement of lung ventilation (more efficient breathing)
  2. Stronger respiratory muscles (ex. intercostals)
  3. Improved oxygen transport
  4. Improved ability of muscles to use oxygen

HEALTH/DISEASE

  1. Thicker cartilage and bones with weight-bearing aerobic exercises (OSTEOPOROSIS and JOINT health)
  2. Reduced risk of DIABETES mellitus
  3. Reduced cholesterol levels and arterial blood pressure (risk of HEART DISEASE)

WEIGHT-LOSS

  1. Improved FUEL SUPPLY (improved ability to USE FATTY acids, sparing muscle glycogen stores)
  2. Increase in LEAN BODY MASS
  3. Increase in METABOLIC RATE

MENTAL

  1. Improved mental ALERTNESS
  2. Reduced tendency for DEPRESSION
  3. Improved ability to RELAX & SLEEP
  4. Improved tolerance to STRESS & ANXIETY
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18
Q

What is the purpose of a Cool-Down Phase?

A

Provides the body with a SMOOTH TRANSITION from exercise back to a steady state of rest

(gradually RESTORES PHYSIOLOGIC RESPONSES of exercise, to close to BASELINE LEVELS)

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19
Q

What are 6 benefits of the Cool-Down Phase? Specifically one related to blood flow.

A
  1. Reduce heart
  2. Breathing rates
  3. Cools body temperature
  4. Returns muscles to optimal length-tension relationships
    * 5.* Prevent pooling of blood in lower extremities veins (which may cause dizziness or fainting)
  5. Generally restore physiologic systems close to baseline

(The parasympathetic nervous system takes over when you are at rest, such as immediately after a large meal. Your blood pressure drops, your blood vessels relax and dilate, blood flows to your abdomen, and your heart rate slows. The blood that only moments ago was being powerfully pumped by your sympathetically charged heart no longer has that strong push, and has a tendency to pool in your extremities. The blood does not get to your head, creating the potential for fainting. )

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20
Q

What is a sufficient amount of time for the Cool-Down Phase?

List 3 suggested activities for the cool down phase in the correct order.

A

5-10 minutes

  1. Cardio
  2. SMFR
  3. Static stretching
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21
Q

What are 3 physiological changes to blood during exercise?

A

During intense, vigorous exercise:

  1. CIRCULATION of blood INCR. up to as much as 80-85% of cardiac output (at rest, usually only 15-20% of circulating blood reaches cardiac muscle)
  2. BLOOD is SHUNTED AWAY FROM major ORGANS (kidneys, liver, stomach and intestines) and REDIRECTED TO SKIN to promote HEAT LOSS
  3. BLOOD PLASMA VOLUME also DECR. with the onset of exercise and as exercise continues, INCR. BLOOD PRESSURE forces water from the vascular compartment to the interstitial space (during prolonged, plasma volume can decrease as much as 10-20%)
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22
Q

What does the FITTE principle stand for?

A

Frequency: number of training session in a given timeframe

Intensity: The level of demand hat a given activity places on the body

Time: The length of time an individual is engaged in a given activity

Type: The type or mode of physical activity that an individual is engaged in

Enjoyment: The amount of pleasure derived from performing a physical activity

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23
Q

What are 6 ways to determine, identify, and monitor cardiorespiratory training?

A
  1. Peak VO2 Method
  2. VO2 Reserve Method
  3. Peak Metabolic Equivelent Method (MET)
  4. Peak Maximal Heart Rate Method
  5. HR Reserve Method (HRR)
  6. Ratings of Perceived Exertion Method (RPE)
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24
Q

Define the concept of Maximal Oxygen Consumption (VO2max)?

What is it more mathematically?

A

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

(Maximal volume of oxygen per kilogram of body weight per minute)

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25
Q

Define Oxygen Uptake Reserve (VO2R)?

A

The difference between resting and maximal or peak oxygen consumption

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26
Q

Higher than __% of VO2max is generally required for IMPROVEMENT in overall fitness and conditioning.

A

60%, hard intensity, a level where breathlessness is experienced.

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27
Q

How is intensity chosen using the PEAK VO2 method?

What is the general opinion of this method?

A
  • Have clients exercise at a percentage of their VO2max. (maximal volume of oxygen per kilogram of body weight per minute)
  • Traditional gold standard for measuring cardiorespiratory fitness
  • Difficult to measure because requires client to perform cardio at maximal effort with sophisticated equipment to monitor ventilation response (O2 consumed and CO2 expire)
28
Q

If moderate intensity of cardiorespiratory fitness is desired, what VO2max percentage should a person strive towards.

A

Less than 60% of VO2max

29
Q

What is the VO2 Reserve Method?

What is the opinion of this method?

What is its calculation?

What is the recommended desired intensity for this method?

A
  • A method of identifying and monitoring Cardiorespiratory exercise
  • Preferred method according to the American College of Sports Medicine
  • Calculation of Target VO2Reserve =
    [(VO2max - VO2rest) x intensity desired] + VO2rest
    Where…
  • VO2max can be estimated or directly measured
  • VO2 rest (usually predicted and estimated) = 1 MET or 3.5mL O2 x kg-1 x min-1)
  • Intensity Desired between 50% - 85% of VO2R, or 40% - 85% for deconditioned people
30
Q

What is the Peak Metabolic Equivalent Method (MET)?

Give an example.

What is an MET mathematically?

What is the average MET?

A
  • Used to describe the ENERGY COST of physical activity AS MULTIPLES of RESTING METABOLIC RATE
  • Example: individual with a MET of 4 (slow-paced jogging) would require 4 times the energy than that of a person at rest
  • One metabolic equivalent or MET is equal to 3.5mL O2 x kg-1 x min-1 or the equivalent of the average resting metabolic rate (RMR) for adults
31
Q

What is the Peak Maximal Heart Rate Method?

What is this opinion of this method?

A

Formula most commonly used to determine someone’s maximum heart rate

HRmax = (220 - age)

Should never be used as an absolute. (results can be + or _ 12 beats per minute off)

32
Q

What is the HR Reserve Method (HRR)?

What’s another name for it?

What is the calculation used?

A
  • Karvonen Method
  • Method to establish target heart rate when the desired training intensity is known.
  • Its based on the difference between the client’s predicted maximal heart rate and their resting heart rate (selecting THR [target heart rate] based on a given % of O2 consumption)
  • Calculation:
    THR = [(HRmax - HRrest) x desired intensity + HRrest
Example: 25yr old client with a desired training intensity of 85% of HRmax, with resting HR of 40bpm 
220-25 = 195 HRmax 
THR = [(195 - 40) x 0.85) + 40 
THR = [155 x 0.85] + 40 
THR = [132] + 40 
THR = 172 bpm
33
Q

What is used to EXPRESS HOW HARD a client FEELS they are working (subjectively rates perceived difficulty) during exercise?

How is it determined?

What is the range of the scale?

A
  • BORG scale, or Ratings of Perceived Exertion Method (RPE).
  • Based off OVERALL physical sensations a person experiences during physical activity (Increase in heart rate, respiration rate, sweating, overall muscle fatigue…not just isolated areas in the body)
  • Scale:
  • 6 = No Exertion At All
  • 20 = Max Exertion

tip A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity. For example, if a person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute.

34
Q

What is the Talk Test Method?

A
  • Informal method used to gauge exercise training intensity during exercise
  • Example: client is probably exercising too hard if client cannot carry on a simple conversation during exercise (b/c breathing too hard)
35
Q

What is the Ventilatory Threshold (Tvent)?

A

The point during graded exercise in which VENTILATION INCR. DISPROPORTIONATELY TO OXYGEN UPTAKE, (your breathing increases but your not getting enough oxygen) signifying a switch from predominately AEROBIC energy production (slow twitch muscle fibers) to ANAEROBIC energy production (fast twitch muscle fibers).

“Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it.”

36
Q

What is the recommended intensity (low, moderate or vigorous) one should do aerobic activity at if they exercise at least 5 days per week?

What should their Vo2R range be?

What should their HRmax range be at?

How many minutes per week?

Give an example.

A
  • Moderate intensity
  • Vo2R: 40% to < 60%
  • HRmax: 55-70%
  • 150 min every week (30 minutes 5 x wk)
  • Example: Brisk Walking
37
Q

What is the recommended intensity (low, moderate or vigorous) one should do aerobic activity at if they exercise at least 3 days per week?

What should their Vo2R range be?

What should their HRmax range be at?

How many minutes per week?

Give an example.

A

Vigorous intensity

  • Vo2R >60%
  • HRmax: >70%
  • 75 min every week (25 minutes 3 x week)
  • Example: Running or Jogging
38
Q

What are the three types of criteria that must be met for an activity or exercise to be considered “aerobic” exercise? Give examples.

A
  1. Rhythmic in Nature
  2. Use Large Muscle Groups
  3. Continuous in Nature

Examples:

  • Running or Jogging
  • Walking
  • Exercising on Cardio Equipment
  • Swimming
  • Cycling
39
Q

What are 3 purposes of Stage Training?

A
  1. to ensure that cardio programs progress in an ORGANIZED fashion
  2. to ensure CONTINUAL ADAPTATION
  3. to MINIMIZE the risk of INJURY and OVERTRAINING
40
Q

What is overtraining?

A

Excessive frequency, volume, or intensity or training resulting in fatigue (which is also caused by lack of proper rest and recovery).

41
Q

Stage I of Cardiorespiratory Training is designed for what type of client?

What is the target heart rate and the number on the RPE scale? (rating of perceived exertion)

What is another method to measure how hard the client should be working in Stage I?

Describe the progression.

If a client has never exercised before what might the trainer prescribe?

When can client progress to stage 2?

A
  • apparently healthy, sedentary clients
  • use a target heart rate of 65-75% of HRmax or approx. 12-13 on the RPE scale (somewhat hard)
  • Should be able to hold a conversation
  • Start slowly and graduation work up to 30-60 minutes of continuous exercise in zone 1
  • If client has never exercised before, might start in zone 1 for only 5 minutes, slowly progress up to 30 minutes
  • Can progress to stage 2 when client can maintain zone 1 HR for at least 30 minutes, 2-3x/week.
42
Q

Stage II of Cardiorespiratory Training is designed for what type of client?

What is the focus?

Stage II essentially works as a what?

A
  • Clients with LOW-MODERATE cardio fitness levels who are READY to begin training at HIGHER INTENSITY levels
  • Focus: Increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone 1 and zone 2.
  • This is an INTRODUCTION to INTERVAL TRAINING
43
Q

What is the process of Stage II of Cardiorespiratory Training?

A
  1. WARM UP - zone 1 for 5-10 minutes
  2. Move into zone 2 for 1-minute
    (Ask how easily can they get into zone 2 if they can at all, and can they maintain it?)
    -If yes, incr. time or HR for this zone
    -If no, make their max HR the new max HR for zone 2. Subtract 9% for the low end.
  3. Zone 1 for 3 minutes
  4. Repeat this if the client can recover back into the zone 1 range (this is the most important part)
44
Q

If the client got into zone 2 during stage II and it was fine, what should be done?

A

Work slowly to increase their time in zone 2.

45
Q

What are some questions to ask the client with Stage II interval training?

A

How easily can the client get into zone 2 if they can at all, and can they maintain it?

  • If yes, incr. time in this zone.
  • If no, make their max HR the new max HR for zone 2. Subtract 9% for the low end

(also make sure client was pushing hard enough and didn’t progress the workload too slowly)

46
Q

In stage II, if a client was not able to reach the predicted HR of zone 2 in 1 minute, what heart rate should he/she use?

A

Use the heart rate he/she was able to reach as his/her 85% (high end of zone 2). Take 9% off this number to get the lower end.

  • Example:
  • If 150 bpm was the predicted 85% of HRmax, but client was only able to work up to 145 bpm during the 1-min interval push, then 145bpm should now be considered that client’s 85% of HRmax (the zone 2 maximum range)
  • Take 9% off of 145 (9% of 145 beats is 13 beats; 145-13 = 132)
  • 132 bpm s the individual’s 76% of HRmax (the zone 2 minimum range)
47
Q

In stage II, if the client’s heart rate goes ABOVE zone 2 and they can recover back to zone 1, what should be done?

A
  • add a couple of bpm to the zone and then work on increasing the time
48
Q

In stage II how frequently should it be performed?

How should the hard to easy ratio progress in stage II interval training?

What else can be increased during stage II?

A

Alternate between stage I and II ever other workout.

Start with a ratio of 1 minute interval of hard work followed by 3 minutes of recovery. Once conditioning improves use 1:2, and eventually 1:1 work to rest ratios.

Duration of each interval can be increased in regular implements too.

49
Q

Describe Stage III of Cardiorespiratory Training:

  • What type of client will use this level?
  • What’s the general goal?
  • What level of the OPT model?
A
  • ADVANCED client who has a MODERATELY HIGH CARDIO fitness LEVEL base and will use heart rate zones one, two, and three
  • to further INCREASE WORKLOAD (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone.
  • This training increases the capacity of the energy systems needed at the POWER LEVEL of the OPT model.
50
Q

What is the Process of Stage III Cardiorespiratory Training?

A

BASIC:
Zone 1: ~ 1 - 10 minutes (warm up)
Zone 2: increase speed 1 min increments for at least 2 minutes
Zone 3: ~ 1 minute
Zone 2: ~1 minute (gauge recovery, faster=stronger heart, if doesn’t return within one minute only do zone 1 and 2)
Zone 3: ~ 1 minute (interval push/overload)
If heart rate drops to a normal rate, then overload the body again and go to the next zone,
Zone 1: 5-10 minutes

repeat if desired

DETAILED:

  1. Warm up in zone one for up to 10 minutes.
  2. Increase the workload every 60 seconds until reaching zone three. This will require a SLOW CLIMB through zone two for at least 2 minutes.
  3. After pushing for another minute in zone three, decrease the workload. This 1-min break is an important minute to help gauge improvement.
  4. Drop the client’s workload down to the level he/she was just working in, before starting the zone 3 interval. During this minute, the heart rate will drop.
  5. As improvements are made during several weeks of training, the heart rate will drop more quickly. The faster the heart rate drops, the stronger the heart is getting.
  6. If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that he/she is tired and is about to OVER TRAIN!

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51
Q

Once fitness and overall conditioning improves in stage III, how do you progress the programs?

A

Decrease work to rest ratio based on client goals, and tolerance to intense activity.

52
Q

What is the intensity level, the RPE and the HRmax for zones 1, 2, and 3?

Give an example of each.

A

Zone 1: somewhat hard, 12-13 RPE (almost half way along the scale), 65-75% HRmax, walking or jogging

Zone 2: hard, 14-16 RPE, 75-85% HRmax, Group exercise class, spinning

Zone 3: very hard to extremely hard, 17-19 RPE, 85-95% HRmax, Sprinting

53
Q

What are the benefits of circuit training in comparison to traditional endurance forms?

A
  • Just as beneficial as traditional forms of cardio but results in HIGHER POST EXERCISE METABOLIC RATES and STRENGTH levels.
  • Allows for comparable fitness results WITHOUT spending EXTENDED periods of TIME to achieve them.
54
Q

For clients who have Upper Crossed Syndrome, what should the Personal Trainer pay attention to while they exercise on bikes, treadmills and ellipticals and when a tv is present?

A

Watch for GRASPING on the handles (w/ OVER-SUPINATED or OVER-PRONATED HANDS) which will CAUSE ELEVATED and PROTRACTED SH and a FORWARD HEAD (if possible, have client not use hand rails to add for stabilization, elevate caloric expenditure and balance requirements.

Watch for EXCESSIVE CERVICAL EXTENSION or ROTATION to view the TV

55
Q

For clients who have Lower Crossed Syndrome what are 2 considerations the Personal Trainer should have while the client uses bicycles, steppers, and treadmills and WHY?

A
  • Initial use of BIKES or STEPPERS MAY NOT BE WARRENTED, as the hips are placed in a constant state of flexion, ADDING TO SHORTENED HIPFLEXORS.
    (If used, corrective flexibility for the hip flexors should be emphasized before and after use).
  • TREADMILL SPEED should be kept to a CONTROLLABLE pace to AVOID OVER-STRIDING. The hips may not be able to properly extend and may cause the LOWER BACK to overextend (ARCH), placing increased stress on the low back.
56
Q

Why is Rate of Progression important to monitor?

A
  • Critical to helping clients achieve their personal health and fitness goals in the most efficient and effective use of time and energy.
  • If progression is too fast, could lead to injury
  • If progression it too slow, could lead to poor exercise adherence.
57
Q

For clients with Pronation Distortion Syndrome, what are 2 considerations the Personal Trainer should have during use of all cardio equipment that involves the lower extremities?

A

-Emphasize INCR. FLEXIBILITY ANKLE (foam roll, static stretch calves, adductors, biceps femoris (short head) iliotibial (IT) band, and tensor fascia latae (TFL)

  • Using treadmills and steppers that require climbing (or aerobics classes) may initially be too extreme for constant repetition, especially if clients are allowed to hold on to the rails and speed up the pace.
  • SO Keep the pace at a CONTROLLABLE SPEED

-AVOID INCLINE TREADMILL since it would create even greater demands on lower leg flexibility and encourage more pronation

58
Q

What are the 5 COMPONENTS TO health-related physical FITNESS?

A
  1. CARDIOrespiratory
  2. Muscular STRENGTH
  3. Muscular ENDURANCE
  4. FLEXIBILITY
  5. body COMPOSITION
59
Q

What 3 goals should make CARDIO respiratory fitness a TOP PRIORITY?

A
  • Preventing chronic DISEASE
  • FATIGUE during activities of daily life (ADLs)
  • Improving overall HEALTH
60
Q

INITIAL exercise PRESCRIPTION should consider what 3 factors?

A
  1. Initial FITNESS LEVEL
  2. fitness ASSESSMENT RESULTS
  3. significant risk factors or HEALTH LIMITATIONS
61
Q

What is the recommended frequency of exercise?

But for improved fitness…

A
  • every day for small quantities of time

- for improved fitness: 3-5 days per week at higher intensities

62
Q

In the power level of the OPT model, how frequently should one train in stage III? Why?

A

It should rotate evenly with stage I and II to help minimize risk of over training.

63
Q

If its important to warm up the muscles before static stretching, why does static stretching happen before cardio during the warm up?

A

Self MFR warms up the muscles by INCR. BLOOD FLOW & DECR. VISCOSITY which makes muscl. and fascia move better by reducing friction

64
Q

If muscles are inhibited when they are statically stretched why do we still do it before exercise or the cardio portion of a warm up? (3 reasons)

A

We ONLY statically STRETCH MUSCL. that have been identified from an assessment as being TIGHT or overactive.

The muscle is ONLY returned TO its OPTIMAL LENGTH, not longer

Returning muscles to their OPTIMAL LENGTH leads to LESS STRESS ON JOINTS during repetitive exercises like cardio

65
Q

What is the point during graded exercise in which your breathing increases but your not getting enough oxygen), signifying a switch from predominately AEROBIC energy production (slow twitch muscle fibers) to ANAEROBIC energy production (fast twitch muscle fibers).

“Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it.”

A

Ventilatory Threshold Tvent

66
Q

What happens to the volume of blood plasma levels during exercise?

A

Blood plasma volume DECR. with the onset of exercise and as exercise continues, INCR. BLOOD PRESSURE forces water from the vascular compartment to the interstitial space (during prolonged, plasma volume can decrease as much as 10-20%)

NASM Free ch. 7, 8 Flexibility, Cardio (3 decks)

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