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NASM Essentials of Personal Fitness Training > Chapter 8 - Cardiorespiratory Fitness Training > Flashcards

Chapter 8 - Cardiorespiratory Fitness Training Flashcards

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1
Q

Cardiorespiratory Fitness

A

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity

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2
Q

5 Components of Health-Related Physical Fitness

A
  • CR Fitness
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Body Composition
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3
Q

Integrated Cardiorespiratory Training

A

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

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4
Q

Rate of Progression

A

Critical to helping clients achieve their person health and fitness goals in the most efficient and effective use of time and energy

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5
Q

3 Phases in Each Exercise Training Session

A

warm-up, conditioning, cool-down phase

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6
Q

Warm-Up and Cool-Down Times

A

Typically 5-10 minutes

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7
Q

General Warm-Up

A

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

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8
Q

Specific Warm-Up

A

Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise to follow

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9
Q

Warm-Up Purpose

A
  • Increase HR and respiration rates
  • Increase tissue temp.
  • Psychologically prepare individual
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10
Q

Warm-Up for Stabilization Level Client

A

Self-myofascial release, static stretching, CR exercise

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11
Q

Warm-Up for Strength Level Client

A

Self-myofascial release, active-isolated stretching, CR exercse

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12
Q

Warm-Up for Power Level Client

A

Dynamic, functional warm-up

-self-myofascial release, dynamic stretching

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13
Q

Cool-Down Phase

A

Provides the body with a smooth transition from exercise back to a steady state of rest

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14
Q

Cool-Down Phase Purpose

A
  • Reduce HR and breathing rates
  • Gradually cool body temp.
  • Return muscles to their optimal length-tension relationships
  • Prevent venous pooling of blood into lower extremities
  • Restore physiologic systems close to baseline
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15
Q

Suggested Cool-Down Activities

A

Corrective Stretching (self-myofascial release and static stretching) and low-intensity CR exercise

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16
Q

Static Stretching and When

A

-Statically stretch tight or overactive muscles in warm-up and major muscles used during workout in the cool-down

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17
Q

Individual Responses to Exercise

A

Are highly variable

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18
Q

FITTE Principle

A
  • Frequency
  • Intensity
  • Type
  • Time
  • Enjoyment
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19
Q

Frequency

A

The number of training sessions in a given time period

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20
Q

General Health Requirement Recommendations

A
  • 150 minutes per week of Moderate Intensity aerobic activity (40-60% of VO2R , 55-70% of HRmax)
  • 75 minutes per week of vigourous-intensity aerobic activity (+60% of VO2R, +70% of HRmax)
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21
Q

Intensity

A

The level of demand that a given activity places on the body

22
Q

7 Methods for Prescribing Exercise Intensity

A
  • Peak VO2 Method
  • VO2 Reserve Method
  • Peak Metabolic Equivalent (MET) Method
  • Peak Maximal Heart Rate (MHR) Method
  • HR Reserve (HRR) Method
  • Ratings of Perceived Exertion Method (RPE)
  • Talk Test Method
23
Q

Maximal Oxygen Consumption (VO2max)

A

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

24
Q

Peak VO2 Method

A

VO2max, or the maximal volume of oxygen per kg body weight per minute

  • The maximal amount of oxygen that an individual can use during intense exercise
  • Often impractical to measure without the use of expensive and sophisticated equipment
25
Q

Oxygen Uptake Reserve (VO2R)

A

The difference between resting and maximal or peak oxygen consumption

26
Q

VO2 Reserve Method

A

Target VO2R = [(VO2max - VO2rest) X Intensity Desired] + VO2rest

27
Q

VO2 Rest

A

Usually predicted at 1 MET or 3.5 mL O2 X kg^-1 X min^-1

28
Q

Target VO2R EX

25 YO Client, VO2max of 35, Desired Intensity between 70-85%

A

[(35 - 3.5) X .70] + 3.5 = 25.55

[(35 - 3.5) X .85] + 3.5 = 30.28

29
Q

ACSM Training Intensity Recommendation

A

40 or 50 - 85% of VO2R or HRR

30
Q

One MET Equivalence

A
  1. 5 mL O2 X kg^-1 X min^-1

- Equivalent of the average resting metabolic rate (RMR) for adults

31
Q

MET Purpose

A

Used to describe the energy cost of physical activity as multiple of RMR
-MET values are used to relate exercise intensity with energy expenditure

32
Q

Physical Activity with MET Value of 4

A

Requires 4 times the energy that the person consumes at rest

33
Q

Peak Maximal Heart Rate (MHR) Method

A

HRmax = (220 - Age)

-Should never use this as HRmax varies significantly among individuals

34
Q

HR Reserve (HRR) Method

A

AKA Karvonen Method
-A method of establishing training intensity based on the difference between a client’s predicted HRmax and their resting HR

35
Q

HRR Method Formula

A

THR = [(HRmax - HRrest) X Desired Intensity] + HRrest

36
Q

Ratings of Perceived Exertion Method (RPE)

A
  • A technique used to express or validate how hard a client feels he or she is working during exercise
  • Subjectively rating the perceived difficulty of the exercise
  • 6-20 Borg Scale
37
Q

Talk-Test Method

A

The ability to speak during activity can identify exercise intensity and ventilatory theshold

38
Q

Ventilatory Threshold

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production

39
Q

Time

A

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

40
Q

Type

A

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

41
Q

3 Criteria to be Considered an Aerobic Activity

A
  • Be rhythmic in nature
  • Use large muscle groups
  • Continuous in nature
42
Q

Enjoyment

A

The amount of pleasure derived from performing a physical activity

43
Q

Principle of Specificity

A

The body will adapt to the level of stress placed on it and will require more or varied amounts of stress to produce a higher level of adaptation in the future

44
Q

Stage Training

A

Ensures the CR training programs progress in an organized fashion to ensure continual adaptation and prevent overtraining and injury
-3 stages use 3 HR training zones

45
Q

Stage I Purpose

A

-Designed to help improve CR fitness levels in apparently health sedentary clients.

46
Q

Stage 1 Intensity

A

Uses a THR of 65-75% of HRmax, 12-13 on RPE scale

47
Q

Stage 1 CR Workout

A

Start slowly and gradually work up to 30-60 minutes of continuous exercise in zone one two to three times per week

48
Q

Stage II Purpose

A

Designed for clients with low-to-moderate CR fitness levels who are ready to begin training at higher intensity levels
-Increases workload in a way that will help client alter heart rate in and out of zone one and two

49
Q

Stage II Workout

A

See Book

50
Q

Stage III

A

See Book

51
Q

Circuit Training

A

-Consists of a series of strength-training exercises performed one after another with minimal rest

52
Q

Circuit Training Benefits

A
  • Allows for comparable fitness results without spending extended periods of time to achieve them
  • Just as beneficial as traditional forms of CR exercise

NASM Essentials of Personal Fitness Training (24 decks)

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