NASM CPT4 Chapter 8 brainscape

Question 1

Define: Cardiorespiratory Fitness

Answer 1

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

Question 2

Define: Integrated Cardiorespiratory Training

Answer 2

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

Question 3

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

Answer 3

Rate of progression

Question 4

Define: General Warm Up

Answer 4

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

Question 5

Define: Specific Warm-up

Answer 5

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)

Question 6

How long does the warm up usually last?

Answer 6

5-10 min

Question 7

New clients along with Sedentary adults

Answer 7

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

Question 8

What are the benefits and effects of a warm up?

Answer 8

— 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

Question 9

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

Answer 9

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

Question 10

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

Answer 10

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

Question 11

What is the goal of the cool down?

Answer 11

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

Question 12

During the cool down static stretching should be focused where?

Answer 12

The muscles worked during exercise

Question 13

What does FITTE stand for?

Answer 13

Frequency, intensity, type, time, enjoyment

Question 14

FITTE Define: Frequency

Answer 14

The number of training sessions in a given time frame

Question 15

FITTE Define: Intensity

Answer 15

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

Question 16

FITTE Define: Time

Answer 16

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

Question 17

FITTE Define: Type

Answer 17

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

Question 18

FITTE Define: Enjoyment

Answer 18

The amount of pleasure derived from performing a physical activity

Question 19

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

Answer 19

Everyday for small quantities of time.

Question 20

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

Answer 20

Moderate (enough to increase heart and respiration rates)

Question 21

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

Answer 21

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

Question 22

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

Answer 22

General activities (walking, stairs, gardening)

Question 23

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

Answer 23

The greater, the better

Question 24

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

Answer 24

3-5 days a week vigorous exercise

Question 25

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

Answer 25

> 70% HR max

Question 26

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

Answer 26

75 min per week

Question 27

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

Answer 27

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

Question 28

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

Answer 28

The greater the better

Question 29

Define: Overtraining

Answer 29

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

Question 30

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

Answer 30

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

Question 31

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

Answer 31

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

Question 32

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

Answer 32

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

Question 33

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

Answer 33

86%-95%, 17-19, sprinting

Question 34

What is the focus for stage 2 cardiorespiratory training?

Answer 34

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

Question 35

Stage 2 is an introduction to which type of training?

Answer 35

Interval training

Question 36

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

Answer 36

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)

Question 37

What are the acute variables for stage 3 cardiorespiratory training?

Answer 37

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

Question 38

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

Answer 38

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

Question 39

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

Answer 39

Bicycles, steppers

Question 40

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

Answer 40

treadmills and steppers due to the repetitive nature of these machines

Question 41

What are some advantages to circuit training?

Answer 41

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

Question 42

What are the five components to Fitness?

Answer 42

``` Cardiorespiratory fitness Muscular Strength Muscular Endurance Flexibility Body Composition ```

Question 43

Define: Talk Test

Answer 43

The ability to carry conversation during activity can identify training intensity

Question 44

Maximal oxygen consumption (VO 2 max)

Answer 44

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

Question 45

Oxygen uptake reserve (V O 2 R)

Answer 45

The difference between resting and maximal or peak oxygen consumption.

Question 46

Ventilatory threshold (Tvent)

Answer 46

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