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NASM Chapter 8 -- Cardiorespiratory Fitness Training > NASM CPT4 Chapter 8 brainscape > Flashcards

NASM CPT4 Chapter 8 brainscape Flashcards

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1
Q

Define: Cardiorespiratory Fitness

A

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

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2
Q

Define: Integrated Cardiorespiratory Training

A

Systematically progress clients through stages to achieve optimal levels of physiological, physical, and performance adaptation by placing stress on the cardiorespiratory system

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3
Q

What is one the most common errors made by personal trainers during the planning and implementation of cardiorespiratary exercise programs?

A

Rate of progression

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4
Q

Define: General Warm Up

A

Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow (ex. stationary bike, treadmill)

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5
Q

Define: Specific Warm-up

A

Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow (ex. body squats, push-ups)

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6
Q

How long does the warm up usually last?

A

5-10 min

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7
Q

New clients along with Sedentary adults

A

May spend half the time warming up the first 1-3 workouts

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8
Q

What are the benefits and effects of a warm up?

A

— Increased heart rate - increases cardiorespiratory system’s capacity to perform work, increases blood flow to active muscle tissue, and increases oxygen exchange capacity
— Increased Tissue Temperature - increases rate of muscle contraction, efficiency of opposing muscle contracting and relaxation, metabolic rate, and soft tissue extensibility
— Increased Psychological preparation for bouts of exercise - increases the mental readiness of an individual

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9
Q

Clients who have progressed to the Power level of the OPT model do not necessarily need a cardiorespiratory warm-up, why?

A

Dynamic Stretching can be done in a circuit fashion, thereby eliminating the need for the cardio warm up

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10
Q

What is an important point personal trainers should make regarding low intensity exercise?

A

Will typically result in some improvements in health and well-being, but not necessarily any significant improvements in fitness as compared to higher training intensities

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11
Q

What is the goal of the cool down?

A
  1. Reduce heart and breathing rates
  2. Gradually cool body temperature
  3. Return muscles to their optimal length-tension relationships
  4. Prevent venous pulling of blood in the lower extremities
  5. Restore physiological systems close to baseline
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12
Q

During the cool down static stretching should be focused where?

A

The muscles worked during exercise

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13
Q

What does FITTE stand for?

A

Frequency, intensity, type, time, enjoyment

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14
Q

FITTE Define: Frequency

A

The number of training sessions in a given time frame

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15
Q

FITTE Define: Intensity

A

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

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16
Q

FITTE Define: Time

A

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

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17
Q

FITTE Define: Type

A

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

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18
Q

FITTE Define: Enjoyment

A

The amount of pleasure derived from performing a physical activity

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19
Q

What are the General health guidelines for cardiorespiratory training: Frequency?

A

Everyday for small quantities of time.

20
Q

What are the General health guidelines for cardiorespiratory training: Intensity?

A

Moderate (enough to increase heart and respiration rates)

21
Q

What are the General health guidelines for cardiorespiratory training: Time?

A

30 minutes per day / 150 min per week = 5 days a week

22
Q

What are the General health guidelines for cardiorespiratory training: Type?

A

General activities (walking, stairs, gardening)

23
Q

What are the General health guidelines for cardiorespiratory training: Enjoyment?

A

The greater, the better

24
Q

For improved cardiorespiratory fitness levels what is the recommendation for Frequency?

A

3-5 days a week vigorous exercise

25
Q

For improved cardiorespiratory fitness levels what is the recommendation for Intensity?

A

> 70% HR max

26
Q

For improved cardiorespiratory fitness levels what is the recommendation for Time?

A

75 min per week

27
Q

For improved cardiorespiratory fitness levels what is the recommendation for Type?

A

Vigorous intensity aerobic activity (i.e., jogging, running)

28
Q

For improved cardiorespiratory fitness levels what is the recommendation for Enjoyment?

A

The greater the better

29
Q

Define: Overtraining

A

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

30
Q

What is the the Rating of perceived exertion (Borg Scale)?

A

Subjective rating of perceived exertion on a scale of 6-20

31
Q

What is the heart rate percentage, rating of perceived exertion, and sample activities for zone one?

A

65%-75%, 12-13, walking or jogging

32
Q

What is the heart rate percentage, rating of perceived exertion, and sample activities for zone two?

A

76%-85%, 14-16, group exercise - spinning

33
Q

What is the heart rate percentage, rating of perceived exertion, and sample activities for zone three?

A

86%-95%, 17-19, sprinting

34
Q

What is the focus for stage 2 cardiorespiratory training?

A

Increase workload (speed, incline, level) in a way that will help the client’s heart rate in and out of zone one and zone two

35
Q

Stage 2 is an introduction to which type of training?

A

Interval training

36
Q

What are the acute variables for interval training in stage 2?

A

one minute at 76%-85% HR, then back to zone one for 3 minutes (can be adjusted depending on client’s reaction to the training)

37
Q

What are the acute variables for stage 3 cardiorespiratory training?

A

Warm up in zone one for 10 min
increase workload every minute until reaching zone 3 (slow climb through zone 2 for 2 min)
Push for another minute in zone 3, decrease the workload. This one minute break is an important minute to help gauge improvement.
Intervals in zone 3 should start out brief

38
Q

For cardiorespiratory training, viewing clients with Upper Crossed Syndrome the PT should look at for which compensations?

A

Bicycles, treadmills, ellipticals: watch for rounding of the shoulders and a protruding head

39
Q

For clients who posses Lower Crossed Syndrome which exercise should be avoided?

A

Bicycles, steppers

40
Q

For clients who posses Upper Crossed Syndrome which exercise should be avoided?

A

treadmills and steppers due to the repetitive nature of these machines

41
Q

What are some advantages to circuit training?

A

A time efficient form of training, can be used to combine resistance training with cardiorespiratory exercise

42
Q

What are the five components to Fitness?

A 
Cardiorespiratory fitness 
Muscular Strength 
Muscular Endurance 
Flexibility 
Body Composition
43
Q

Define: Talk Test

A

The ability to carry conversation during activity can identify training intensity

44
Q

Maximal oxygen consumption (VO 2 max)

A

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

45
Q

Oxygen uptake reserve (V O 2 R)

A

The difference between resting and maximal or peak oxygen consumption.

46
Q

Ventilatory threshold (Tvent)

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

NASM Chapter 8 -- Cardiorespiratory Fitness Training (1 decks)

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