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1

What is Integrated Cardiorespiratory Training

Systematic progression of phases of training to achieve optimal adaption

2

What are the 3 components of a cardiovascular workout

Warm up
Conditioning phase
Cool down

3

Low intensity exercises consisting of movements that do not necessarily relate to the more intense exercise that is to follow. Ex. Walking on a treadmill

General Warm up

4

Low intensity exercises consisting of movements that mimic those that will be included in the more intense exercise that is to follow
Example: tube walking or prisoner squats

Specific Warm up

5

When should a warm up be done? How long should it last? At what intensity?

After flexibility, 5-10 min, moderate intensity

6

Conditioning phase is used for who

General fitness and weight loss clients

7

What does FITTE stand for

Frequency, intensity, time, type, enjoyment

8

What are 6 ways to determine exercise intensity

VO2max
Peak MET
Peak HR (Rockport, YMCA)
HRR
Ratings of perceived exertion
Talk test

9

What is the gold standard to test exercise intensity

Vo2max; requires special equipment and client to perform @ max

10

Explain the talk test

Ability to speak during activity. Identifies exercise intensity and ventilator threshold

11

What is the ventilator threshold.

Going from aerobic to anaerobic , which is zone 2 to zone 3 cardio

12

A systematic progression to minimize injury and overtraining while improving cardiorespiratory fitness

Zone training

13

Zone 1 target heart rate

65-75%; gradullay move up to 30-60 minutes of cont, exercise

14

When do you move your client up in zone training

When they are able to complete 30 min of exercise 2-3x per week

15

Example of zone 1 cardio training

Walking or a light jog

16

Low to moderate cardiovascular fitness levels who are ready to increase the intensity

Zone 2

17

Target heart rate 76-85% max HR..

Zone 2

18

Example of zone 2 training

Interval training, exercise classes.

19

Zone training for advanced clients who have moderately high fitness levels. 86-95%

Zone 3

20

Example of Zone 3 training

sprinting; intervals 2,3. Warm up and cool down in 1

21

Series of strength training exercises performed with minimal rest.
Comparable fitness results as traditional strength training paired w/ cardiorespiratory work.
Good for clients that have limited time.

Circuit training

22

What happens during a cool-down phase

Heart rate and breathing rates reduce
Body temp cools
Physiologic systems back to baseline

23

How long should cool down be

5-10 minutes

24

People who have a feet turning out compensation should avoid

Incline treadmill. Places greater demand on lower leg flexibility

25

People with excessive ant tilt (Arched back) should avoid

bicycle or stepper which targets already overactive hip flexors

26

What compensations should you watch for while sitting or standing on cardio equipment

Forward head and shoulders

27

What are the benefits of a warm up

Increased heart rate, respiratory, tissue temp. Increased psychological prep for exercise.
Increased capacity to perform work
Increased blood flow to tissue
Increase o2 exchange

28

How many minutes per week of moderate intensity is recommended?

150 min per week (30 min 5 x week)

29

Ability of circulatory and respiratory systems to supply o2 to skeletal muscles during sustained physical activity

Cardiorespiratory fitness

30

# of training sessions in a given time frame

Frequency