Chapter 8: Cardiorespiratory Fitness Training Flashcards
cardiorespiratory fitness
the ability of the circulatory and respiratory systems to supply oxygen rich blood to skeletal muscles during sustained physical activity
integrated cardiorespiratory training
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
general warm-up
low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
specific warm-up
low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
frequency
- the number of training sessions in a given timeframe
- usually expressed as per week
intensity
the level of demand that a given activity places on the body
maximal oxygen consumption (VO2 max)
- the highest rate of oxygen transport and utilization achieved at maximal physical exertion
- maximal volume of oxygen per kg body weight per minute
oxygen uptake reserve (VO2R)
the difference between resting and maximal or peak oxygen consumption
ventilatory threshold (Tvent)
the point during graded exercise in which ventilation increased disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production
time
- the length of time an individual is engaged in a given activity
- typically expressed in minutes
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
overtraining
excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)
5 components of health-related physical fitness
- cardiorespiratory fitness
- muscular strength
- muscular endurance
- flexibility
- body composition
why is cardiorespiratory fitness important?
it is vitally important to health and wellness, as well as the ability to engage in normal activities of daily living (ADLs) without excessive fatigue
which component of health-related physical fitness should be the top priority from the standpoint of preventing chronic disease and improving health and quality of life?
cardiorespiratory fitness
what is one of the most common errors made by personal trainers during the planning and implementation of cardiorespiratory exercise programs?
the failure to consider rate of progression
what can failure to consider rate of progression result in?
- the client may not be able to achieve their personal health and fitness goals in the most efficient and effective use of time and energy
- could result in injury if progression is too fast
- could result in poor exercise adherence if the progression is too slow
true or false: an individual’s cardiorespiratory fitness level is one of the strongest predictors of morbidity and mortality
TR UE
an initial exercise prescript should reflect which 3 things?
- the initial fitness level of the client
- fitness assessment results
- whether the client has any significant risk factors or health limitations to exercise
each exercise training session should include what 3 phases?
- warm-up phase
- conditioning phase
- cool-down phase
examples of a general warm-up
walking on a treadmill or riding a stationary bicycle before weight training
examples of a specific warm-up
performing body-weight squats and push-ups before weight training
benefits of warm-up
- increase heart rate and respiratory rate
- increased tissue temperature
- increased psychological preparation for bouts of exercise
effects of increase heart rate and respiratory rate
- increases cardiorespiratory system’s capacity for perform work
- increases blood flow to active muscle tissue
- increases the oxygen exchange capacity
effects of increased tissue temperature
- increases rate of muscle contraction
- increases efficiency of opposing muscle contraction and relaxation
- increases metabolic rate
- increases the soft tissue extensibility
effects of increased psychological preparation for bouts of exercise
-increases the mental readiness of an individual
how long does the cardiorespiratory portion of a warm-up period typically last?
5-10 minutes
what does the cardiorespiratory portion of a warm-up period consist of?
whole-body, dynamic cardiovascular or muscular movements (well below the anticipated training intensity threshold for conditioning)
what intensity level should the cardiorespiratory portion of a warm-up be performed at?
low-to-moderate
true or false: new clients who are sedentary or have medical or health limitations or those with previous exercise experience may require up to half or more of their dedicated workout time be directed to warm-up activities
TRUE
what must a client demonstrate complete understanding of before beginning warm-up?
the techniques necessary for self-myofascial release (foam rolling), static scratching, and operation of the cardiorespiratory equipment
benefits of cardiorespiratory exercise
- stronger and more efficient heart
- improved ability to pump blood (enhanced cardiac output)
- reduced risk of heart disease
- lower resting heart rate
- lower heart rate at any given level of work
- improvement of lung ventilation (more efficient breathing)
- stronger respiratory muscles
- thicker articular cartilage and bones with weight-bearing aerobic exercises
- improved oxygen transport
- reduced cholesterol levels
- reduced arterial blood pressure
- improved blood thinning and reduced risk of clot formation
- improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores)
- improved ability of muscles to use oxygen
- improvement in mental alertness
- reduced tendency for depression and anxiety
- improved ability to relax and sleep
- improved tolerance to stress
- increase in lean body mass
- increase in metabolic rate
- reduced risk of obesity or diabetes mellitus
what does a cool-down provide the body with?
a smooth transition from exercise back to a steady state of rest
what is sufficient time for a cardiorespiratory cool-down period?
5-10 minutes
benefits of a cool-down
- reduce heart rate and breathing rates
- gradually cool body temperature
- return muscles to their optimal length-tension relationships
- prevent venous pooling of blood in the lower extremities
- restore physiologic systems close to baseline
cardiovascular responses to exercise
- linear increases in heart rate and systolic blood pressure
- increase in stroke volume (up to 40-60% of maximum), after which in plateaus
- increase in cardiac output from an average resting value of about 5L/min to as high as 20-40L/min
- an increase from 15-20% of circulating blood reaching skeletal muscle to 80-85%
- blood plasma volume decreases by as much as 10-20%
during exercise, blood is shunted away from major organs such as the kidneys, sliver, stomach, and intestines and is redirected to the ____ to promote heat loss
skin
what does increased blood pressure during exercise force water to do?
move from the vascular compartment to the interstitial space
how is flexibility training effective in cool-down?
it helps lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
how should static stretching be used in a warm-up?
- only on areas that the assessments have determined are tight or overactive
- each stretch should be help for 20-30s at end-range
how should static stretching be used in a cool-down?
- focus on major muscles used during the workout
- used to return muscles to normal resting lengths
how to determine the muscles that need to be stretched during a warm-up
movement assessments such as the overhead squat and/or the single-leg squat tests
true or false: the physiologic and perceptual responses to exercise are highly variable
TRUE
FITTE principle
Frequency, Intensity, Type, Time, Enjoyment
recommended frequency activity for general health requirements
every day of the week, for small quantities of time
recommended frequency activity for improved fitness levels
3-5 days per week at higher intensities
very light intensity
<20% VO2R or % HRR, <35% HRmax, <10 RPE