Chapter 8-Cardiorespiratory Fitness Training Flashcards
Which heart rate training zone builds aerobic base and aids in recovery?
Zone one
Which heart rate training zone increases endurance and trains the anaerobic threshold?
Zone two
Which heart rate training zone builds high-end work capacity?
Zone three
What prepares body and mind for physical activity, increases heart and respiratory rates, increases body temperature?
The warm-up
What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?
General warm-up
What workout component consists of stretching movements that mimic the activity to be performed later in the workout?
Specific warm-up
What are some general warm-up recommendations?
5-10 minutes at low-to-moderate intensity
What are the warm-up for Stabilization-level client?
SMR, static stretching, 5-10 minutes light cardio
What are the warm-up steps for a Strength-level client?
SMR, active-isolated stretching, 5-10 minutes light cardio
What are the warm-up steps for a Power-level client?
SMR, 3-10 dynamic stretches
What are 3 reasons to perform cardiorespiratory exercise?
Lose weight, reduce stress, improve health
What is often overlooked segment of a workout that provides the body with a smooth transition from exercise back to a steady state of rest?
Cool-down
What are some suggested steps for cool-down?
5-10 minutes light cardio, SMR, static stretching
What does the FITTE principle for cardiorespiratory exercise stand for?
Frequency, Intensity, Time, Type, Enjoyment
What is the recommended frequency for cardiorespiratory training?
General health: daily, for small quantities of time at moderate intensity— To improve fitness: 3-5 days per week, at high intensity
The level of demand that activity places on the body
Intensity
What uses the Borg scale to rate how hard one is training?
Rating of Perceived Exertion (RPE)
An informal method used to gauge exercise training intensity.
Talk test
What stage improves cardio fitness levels using HR zone 1?
Stage 1
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?
Stage 2
For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?
Stage 3
With what stage should Stage II training alternate every other day?
Stage 1
Stage II intervals should have what work:rest ratio?
Start with 1:3, process to 1:2, and get to 1:1
What is just as beneficial as traditional cardio for health?
Circuit training
