CHAPTER 8

Question 1

CARDIORESPIRATORY FITNESS

Answer 1

The ability of the circulatory and respiratory systems to supple oxygen-rich blood to
skeletal muscles during sustained physical activities.

Question 2

INTEGRATED CARDIORESPIRATORY TRAINING

Answer 2

Cardiorespiratory training programs that systematically progress clients
through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiovascular system

Question 3

GENERAL WARM-UP

Answer 3

Low-intensity exercise consisting of movements that do not necessarily relate to the more
intense exercise that is to follow.

Question 4

SPECIFIC WARM-UP

Answer 4

Low-intensity exercises consisting of movements that mimic those that will be included in the
more intense exercise that is to follow.

Question 5

FREQUENCY

Answer 5

The number of training sessions in a given timeframe.

Question 6

INTENSITY

Answer 6

The level of demand that a given activity places on the body.

Question 7

TIME

Answer 7

The length of time an individual is engaged in a given activity.

Question 8

TYPE

Answer 8

The type or mode of physical activity in which an individual is engaged.

Question 9

ENJOYMENT

Answer 9

The amount of pleasure derived from performing a physical activity.

Question 10

OVERTRAINING

Answer 10

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a
lack of proper rest and recovery).

Question 11

MAXIMAL OXYGEN CONSUMPTION (VO2max)

Answer 11

The highest rate of oxygen transport and utilization achieved at maximal
physical exertion.

Question 12

OXYGEN UPTAKE RESERVE (VO2R)

Answer 12

The difference between resting and maximal oxygen consumption.

Question 13

VENTILATORY THRESHOLD (Tvent)

Answer 13

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

Question 14

TRAINING ZONES:

ZONE 1

Answer 14

• Heart rate Max between 65% and 75%
• Yoga, walking and light jogging
• Low intensity overall

Question 15

ZONE 2

Answer 15

• Heart rate Max between 76% and 85%
• Kickboxing, step classes, dance classes, group classes in general
• Moderate training intensity

Question 16

ZONE 3

Answer 16

• Heart rate Max between 86% and 95%

* Max cardio effort, sprints, High-intensity interval training

Question 17

CIRCUIT TRAINING

Answer 17

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. You can use the circuit training cardio methods and all three of the OPT model stabilization, strength as well as power. Circuit training is just as beneficial as other forms of cardiovascular training for improving fitness levels.

Question 18

INTERVAL TRAINING

Answer 18

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

Question 19

RECOMMENDED EXERCISE FOR ADULTS

Answer 19

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

Question 20

CARDIOVASCULAR TRAINING FOR GENERAL HEALTH

Answer 20

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

Question 21

COOL DOWN PHASE

Answer 21

Opposite of the warm up it happens directly following a workout and helps the body get back to a state of rest.
Goals of a cool down:

• Reduce heart rate & breathing rates
• Gradually cool body temperature
• Return muscles to their optimal length tension relationships
• Prevent venous pooling of blood in the lower extremities
• Restore physiologic systems close to baseline
• Flexibility training should also be included in a cool down period.