Cardiorespiratory Traning

Question 1

Cardiorespiratory fitness

Answer 1

The ability of the cardiovascular & respiratory system to supply o2 rich blood to skeletal muscles during sustained physical activity.

Question 2

Five components of health-related physical fitness

Answer 2

Flexibility
Cardiorespiratory
Muscular endurance
Muscular strength
Body composition

Question 3

Activities of Daily Living (ADL)

Answer 3

Fundamental tasks need to manage basic self care.

Question 4

Rate of Progression

Answer 4

The process and speed of increasing: frequency, intensity, time & type of exe.

Question 5

Training principle: FITTE-VP

Answer 5

Individually determined training recommendations w/r to:

Frequency
Intensity
Type
Time
Enjoyment
Volume
Progression

Question 6

Frequency

Answer 6

Number of training sessions per week.

5x/wk. Moderate intensity
3x/wk. Vigorous intensity

Question 7

Intensity

Answer 7

Level of demand an activity places on the body

Question 8

Tanaka formula

Answer 8

Estimate of HR max.

208 — (0.7 • age)

Question 9

Heart Rate Reserve (HRR)

Answer 9

A method to establish target HR based on the difference of HR max & resting HR.

More thorough.

[(HR max — HR rest) • desired intensity in %] + HR rest = Target HR

Question 10

METs

Answer 10

Metabolic Equivalent equal to 3.5 mL o2 per kg bw per min

1 MET = avg resting metabolic rate

Used to describe physical activity in terms of energy cost.

Uncommon in fitness field

Question 11

RPE

Answer 11

Subjective rating of perceived difficulty.

Modern scale 1-10

(6-7 high, vigorous, 8-9 very hard)

Question 12

Talk test

Answer 12

Can talk comfortably:

sub Vt1

At the point can still talk but not comfortably:

Vt1 (body is using equal mix of carbs to fats for energy)

Can no longer talk, or just give words:

Vt2 (body using all carbs in anaerobic state)

Question 13

Ventilatory Threshold (Tvent)

Answer 13

The point in which ventilation increases disproportionately to o2 uptake, signaling a switch from aerobic to anaerobic energy production.

Question 14

Time

Answer 14

Adults should get 2.5hrs of moderate-intensity aerobic activity per week

Question 15

Type

Answer 15

Mode of activity. To be considered cardio:

Be rhythmic
Use large muscle groups
Be continuous in nature

Question 16

HIIT

Answer 16

Near maximal effort on each rep in short work to rest ratios.

“Effort”’is subjective
“Intensity” is objective (time/weight)

Challenge to metabolic energy systems.

Can produce comparable results to SS aerobic exe w/ weight loss, reduction of cholesterol and bp.

Not req’d to achieve most health & wellness goals.

Question 17

Overtraining

Answer 17

Overdoing the frequency/ volume/ intensity, resulting in reduction of performance and is also caused by lack of rest & recovery.

Question 19

Tabata

Answer 19

A type of HITT

Max effort 20s, Rest 10s

Shown to improve vo2 max

Question 20

Volume

Answer 20

Minimums PER WEEK:

Moderate intensity 150m
Vigorous 75m

Should be more than 250m for weight loss.

DOUBLE THE VALUES ARE EVEN MORE BENEFICIAL

1,200-2000 cals/wk to prevent wt gain. Can include NEAT.

Question 21

Progression

Answer 21

Should be under 10%/week

Realistic progression can improved adherence

Question 22

General warmup vs specific warmup

Answer 22

General: bike/treadmill

Specific: BW squats before lifts

Question 23

NASMs recommended cardio portion of the warmup

Answer 23

5-10 mins.

Question 24

Principle of Specificity

Answer 24

The body adapts to stress & requires a higher level or variety to make further progress. (SAID)

Question 25

Stage Training

Answer 25

Organized training to provide continual adaptations & progress, and minimize overtraining. Zone 1 to Zone 4

Question 26

Stage Training: Zone 1

Answer 26

Sub v1 RPE 3-4 Light to moderate Effortless conversation Designed to improve health of inactive individuals. Can progress to zone 2, once they are doing zone 1 30 mins/ 3x a wk. Do not increase time more than 10% to prevent overtraining

Question 27

Stage Training: Zone 2

Answer 27

Vt 1 to Midpoint RPE 5-6 Challenging to do continuous talking For fitness enthusiast. Prior to starting, Do talk test to find vt 1 and find the corresponding HR. Monitor throughout exe. Intro to intervals. Can progress to SS above vt1. Stage 1&2 are most appropriate for weight loss clients.

Question 28

Stage Training: Zone 3

Answer 28

Midpoint to vt 2 Need to find client’s vt 2 value RPE 7-8 Vigorous w/ profuse sweating Can only make short statements Aerobic & Anaerobic mix. Goal is to stay below zone 4 while moving thru the other 3 zones.

Question 29

Stage Training: Zone 4

Answer 29

Above vt 2 RPE 9-10 Max effort. Speaking only single word. Anaerobic capacity is targeted & enhanced. Only add additional intervals if the client’s HR drops during the RI. (Ex. 10s work to 1 min rest interval). If HR doesn’t drop, stay in zone 1

Question 30

Stage Training: Stage 5

Answer 30

Sports-specific. Appropriate for all. Movement skills & drills. Not monitored by HR or VT