Chapter 8

Question 1

Which heart rate training zone builds aerobic base and aids in recovery?

Answer 1

Zone 1

Question 2

Which heart rate training zone increases endurance and trains the anaerobic threshold?

Answer 2

Zone 2

Question 3

Which heart rate training zone builds high-end work capacity?

Answer 3

Zone 3

Question 4

What prepares body and mind for physical activity, increases heart and respiration rates, increases body temperature?

Answer 4

warm up

Question 5

What workout component consists of movement activities that get heart rate up, such as walking on a treadmill or riding a stationary bike?

Answer 5

General warm up

Question 6

What workout component consists of stretching movements that mimic the activity to be performed later in the workout?

Answer 6

Specific Warm up

Question 7

What are the warm-up steps for a Stabilization-level client?

Answer 7

SMR, static stretching, 5-10 minutes light cardio

Question 8

What are the warm-up steps for a Strength-level client

Answer 8

SMR, active-isolated stretching, 5-10 minutes light cardio

Question 9

What are the warm-up steps for a Power-level client?

Answer 9

SMR, 3-10 dynamic stretches

Question 10

For what does the FITTE principle for cardiorespiratory exercise stand?

Answer 10

Frequency, intensity, time, type, and enjoyment

Question 11

What is the recommended frequency for cardiorespiratory training?

Answer 11

General health: daily, for small quantities of time, at moderate intensity — To improve fitness: 3 - 5 days per week, at high intensity

Question 12

The level of demand that activity places on the body

Answer 12

Intensity

Question 13

What uses the Borg scale to rate how hard one is training?

Answer 13

Rating of perceived exertion (RPE)

Question 14

An informal method used to gauge exercise training intensity.

Answer 14

talk test

Question 15

What stage improves cardio fitness levels using HR zone 1?

Answer 15

Stage I

Question 16

What stage is best for people with low-to-moderate cardio fitness levels who are ready to begin training at higher intensities, moves in and out of zones 1 and 2, intro to interval training?

Answer 16

Stage II

Question 17

For advanced exercisers, what stage uses all three heart rate zones for maximal cardiorespiratory improvement, used at Power level, includes HIIT?

Answer 17

Stage III

Question 18

With what stage should Stage II training alternate every other day?

Answer 18

Stage I

Question 19

Stage II intervals should have what work: rest ratio?

Answer 19

Start with 1:3, progress to 1:2 and eventually 1:1

Question 20

What is just as beneficial as traditional cardio for health?

Answer 20

circuit training

Question 21

Going beyond the point in your training where you cannot recover.

Answer 21

Overtraining

Question 22

Circuit Training

Answer 22

A beneficial form of cardio training. Circuit training is where you perform cardio exercises and/or strength exercises in succession with one right after the other and practically no rest between

Question 23

Interval Training

Answer 23

intensity intervals vary throughout the workout. An example is one-minute high-intensity interval and then 3-minute recovery.

Question 24

Recommended exercise for adults

Answer 24

150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous high-intensity aerobic exercise.

Question 25

Cardiovascular training for general health

Answer 25

A moderate intensity is recommended at or below 60% of maximal oxygen consumption.