Unit 9 Cardiovascular Training (Week 5)

Question 1

cardiovascular fitness:

Answer 1

The ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.

Question 2

The two tasks form the functional basis of aerobic fitness:

Answer 2

your cardiovascular (aerobic) system must be able to efficiently deliver it to them. 
When your body has waste products that need to be expelled (e.g., CO2 and metabolic waste products), your heart-lung complex must be up to the task.

Question 3

Aerobic exercise has another possible function, which is of substantial interest to almost every individual who spends time working out:

Answer 3

It burns body fat.

Question 4

Aerobic exercise increases HDL cholesterol, which is

Answer 4

known as “good” cholestero

Question 5

high-density lipoprotein (HDL):

Answer 5

A lipoprotein that seems to provide protection against the buildup of athersclerotic fat deposits in the arteries. HDL contains high levels of protein and low levels of triglycerides and cholesterol.

Question 6

Aerobic fitness is

Answer 6

the capacity to take in, transport, and utilize oxygen.

Oxygen is the key component.

Question 7

“Aerobic” means

Answer 7

“in the presence of oxygen;”

Question 8

“anaerobic” means

Answer 8

“in the absence of oxygen.”

Question 9

aerobic exercise:

Answer 9

Moderate physical activity that places demands on the oxygen-using pathways that supply blood to your working muscles.

Question 10

aerobic strength endurance:

Answer 10

Force produced footfall-per footfall (or movement-per-movement) in the face of massive oxygen debt, such as that incurred in long distance training or competition.

Question 11

aerobic training:

Answer 11

Exercising aerobically in order to improve your level of aerobic fitness.

Question 12

oxygen deficit:

Answer 12

Occurs as you begin to exercise when your intake of oxygen does not immediately meet your demands.

Question 13

steady state:

Answer 13

When oxygen intake meets the body’s demands during exercise.

Question 14

oxygen debt:

Answer 14

Inspired oxygen during recovery phase from exercise that is in excess of the body’s resting needs.

Question 15

Maximal oxygen consumption (also referred to as ImageO2 max and maximal oxygen uptake) is the

Answer 15

maximum amount of oxygen that can be transported to the body’s tissues from the lungs and as such provides a quantifiable index of the body’s capacity for aerobic energy transfer.

Question 16

aerobic power:

Answer 16

The most popular way to express aerobic fitness. To eliminate the influence of body size, an individual’s maximal oxygen consumption score (in liters) is divided by the individual’s body weight (in kilograms). The resulting value allows comparison of fitness levels regardless of body size.

Question 17

aerobic maintenance:

Answer 17

The amount of aerobic exercise you must perform in order to sustain your existing level of aerobic fitness.

Question 18

aerobic training threshold:

Answer 18

The minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result from the training

Question 19

anaerobic threshold:

Answer 19

The upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.

Question 20

aerobic training zone:

Answer 20

The range of training intensity that will produce improvement in your level of aerobic fitness.

Question 21

aerobic training effect:

Answer 21

The adjustments your body makes to the aerobic demands that are placed upon it.

Question 22

Specificity of training refers to

Answer 22

the fact that the effects of training are specific to the manner in which the training is conducted and the activity employed as a training stimulus. In other words, you get what you train for.

Question 23

aerobic overtraining:

Answer 23

Refers to the fact that more is not automatically better when it comes to exercise.

Question 24

exercise intensity:

Answer 24

How hard one is exercising.

Question 25

MET:

Answer 25

A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state.

Question 26

your maximal heart rate is estimated by

Answer 26

subtracting your age from 220.

Question 27

Aerobic fitness effects on the heart

Answer 27

• heart enlarges in size
• The walls between the chambers of your heart thicken, enabling more forceful contractions. (inc stroke volume)
• resting HR is lowered (heart becomes more efficient pump)

Question 28

Aerobic exercise effect on the lungs

Answer 28

• respiratory muscles increase their level of strength, endurance, and capacity for work.
• interior lung volume increases, creating a greater surface area for gas exchange. As a result, more alveoli are utilized and the efficiency of exchange is improved.
• lowered breathing rates during rest and smaller increases during exercise.

Question 29

watt:

Answer 29

A measure of power (work performed per unit of time) involving a known force, distance, and time frame.
1 watt = 6.12 kpm/min.

Question 30

relative work intensity:

Answer 30

Refers to the fact that work (exercise) is rated by the ratio of the energy required for the work to your resting (or basal) requirement.

Question 31

Moderate, Hard, Heavy work (METS)

Answer 31

• 3 METS
• 3-8 METS
• 9 METS

Question 32

exercise duration:

Answer 32

Refers to how long one exercises.

Question 33

exercise frequency:

Answer 33

How often one exercises.

Question 34

aerobic exercise prescription:

Answer 34

The referral of individuals to specific aerobic exercise programs that include specified protocol based on pre-activity assessments and evaluations and the individual’s specific goal(s).

Question 35

training zone:

Answer 35

Defined zones, typically based on heart rate, that determine at what level of intensity an individual should be training.

Question 36

battle ropes: ]

Answer 36

Supersized ropes that are typically heavy and long, which are used as a training tool for individuals by using them in motions such as waving, slamming, whipping, etc.

Question 37

excess postexercise oxygen consumption (EPOC):

Answer 37

A measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen deficit.

Question 38

proprioceptive feedback:

Answer 38

Relating to stimuli that are produced and perceived within an organism, especially those connected with the position and movement of the body.

Question 39

Muscle grows from exercise via

Answer 39

muscle damage, mechanical tension, and metabolic stress

Question 40

compound exercises:

Answer 40

Exercises that engage two or more different joints to fully stimulate entire muscle groups and multiple muscles.

Question 41

variables you can manipulate to increase intensity:

Answer 41

Shorter rest periods.
Increasing weight on the bar
Increasing number of sets

Question 42

Three effective kettlebell

Answer 42

clean and jerks, snatches, and swings.

Question 43

a good circuit for conditioning and fat loss; complete the circuit without a break:

Answer 43

10 kettlebell swings
30 seconds of jumping rope
5 clean and jerks (each side)
30 seconds of jumping rope
5 snatches (each side)
30 seconds of jumping rope

Question 44

Stair climbing is

Answer 44

safe, time efficient, and functional, and it is the most popular method of gym aerobic work

Question 45

Maximum oxygen consumption is also known as

Answer 45

VO2

Question 46

For aerobic training, ISSA recommends that individuals train at what percentage of the maximum heart rate?

Answer 46

55%-85%

Question 47

A watt is a measure of power involving a known force, distance, and time frame.

Answer 47

T/F

Question 48

A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state is known as a:

Answer 48

MET

Question 49

Using several modes of training to develop a specific component of fitness is known as:

Answer 49

Cross Training