Chapter 14: Cardiovascular Training Methods Flashcards Preview

NSCA-CPT Part 3 (Exercise Technique) > Chapter 14: Cardiovascular Training Methods > Flashcards

Flashcards in Chapter 14: Cardiovascular Training Methods Deck (43):
1

6 variables to be considered to ensure safe participation in a cardiovascular exercise program

hydration
clothing and footwear
warm up/cooldown
prescription of exercise frequency, intensity, duration
proper breathing techniques
exercise program variation

2

During a high intensity exercise in a hot environment this much water can be lost every hour

2-4 quarts

3

The digestive system can only absorb this much water per hour

1 quart

4

This is the best drink for exercise duration of less than 1 hour

water

5

These are the best drinks for exercise duration greater than 1 hour

sport drinks with sodium and glucose

6

This type of exercise is important during aerobic activites

comfortable, loose-fitting clothing

7

These are important aspects of footwear during aerobic training

cushioning, stability, and comfort while maintaining flexibility

8

the most important quality determining factor of running shoes

compression capabilities

9

this much of the shoes compression capabilities are lost within 300-500 miles of use

50%

10

How often should running shoes be replaced

every 300-500 miles, or six months

11

Running shoes are made with these three types of forms

straight, semi-curved, or curved

12

over pronators may benefit from shoes of this type

straight

13

under pronators may benefit from shoes of this type

curved

14

neutral foot strikers may benefit from shoes with this type

semi-curved

15

How long should warm up and cool down periods be to raise and lower the HR to exercise and resting levels respectively

5-15 minutes

16

Suggested frequency of aerobic exercise

2-5 sessions per week

17

suggested intensity of aerobic exercise

50-85% HRR

18

suggested duration of aerobic exercise

20-60 minutes

19

A general recommendation to clients about breathing during aerobic exercise

be able to carry on a casual conversation while exercising and breathing through both the nose and mouth

20

These aspects of fitness carry over well from one modality of aerobic training to the next

cardiovascular and pulmonary

21

These aspects of fitness do no carry over well from one modality of aerobic training to the next

musculoskeletal and connective tissues

22

One can offset the lack of air resistance associated with treadmill running by doing this

increasing the incline by 1%

23

An important drawback of stair climbers

deconditioned clients may not be able to use a stair climber at even the lowest work levels

24

appropriate range of movement for stair steppers

4-8 inches

25

Excessive depth on a stair stepper is usually displayed by this

excessive side-to-side rocking of the hips

26

Generally these are good ranges for stepping speed on a stair stepper

43-95 steps/min

27

these types of training modalities are low-impact and can be used for clients who have orthopedic problems like arthritis and low back pain

ellipticals, stationary bikes, swimming

28

A drawback of the stationary bike

local muscle fatigue leading to suboptimal cardiovascular stimulus

29

a general guideline for seat height of a stationary bike

midhip level

30

In general the most economical pedaling cadences range from here to here

60-100 rpm

31

most of the force production during cycling is applied in these two directions

forward and downward

32

most recreational rowers row at a moderate cadence of

20-25 strokes/minute

33

two ways to increase walking intensity

increase stride frequency and/or stride length

34

when is it generally a good idea to switch from a walking program to a walk/running program

when one can walk with becoming fatigued at 4mph

35

This is the safest foot strike method for running

heel-ball method

36

Where should the foot land in relation to the body during running

the heel should be under the hip

37

allowing the foot to strike to far ahead of the body when running is called

over-striding

38

This is also an inefficient running technique that increases stride frequency

under-striding

39

This is also an inefficient running technique that increases stride length

over-striding

40

This is the best way to increase stride length while running

increase rear leg drive, but increasing strength and ROM

41

Instructing a running client to take quicker, softer, relaxed steps and keep the feet low to the ground does this

increases stride frequency

42

arm stroke in swimming is responsible for this much of the propulsion force

80-90%

43

proper movement pattern during the power phase of the freestyle stroke

S shaped