Flashcards in NASM CPT4 Chapter 8 brainscape Deck (46)
Define: Cardiorespiratory Fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained exercise
Define: Integrated Cardiorespiratory Training
Systematically progress clients through stages to achieve optimal levels of physiological, physical, and performance adaptation by placing stress on the cardiorespiratory system
What is one the most common errors made by personal trainers during the planning and implementation of cardiorespiratary exercise programs?
Rate of progression
Define: General Warm Up
Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow (ex. stationary bike, treadmill)
Define: Specific Warm-up
Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow (ex. body squats, push-ups)
How long does the warm up usually last?
New clients along with Sedentary adults
May spend half the time warming up the first 1-3 workouts
What are the benefits and effects of a warm up?
— Increased heart rate - increases cardiorespiratory system's capacity to perform work, increases blood flow to active muscle tissue, and increases oxygen exchange capacity
— Increased Tissue Temperature - increases rate of muscle contraction, efficiency of opposing muscle contracting and relaxation, metabolic rate, and soft tissue extensibility
— Increased Psychological preparation for bouts of exercise - increases the mental readiness of an individual
Clients who have progressed to the Power level of the OPT model do not necessarily need a cardiorespiratory warm-up, why?
Dynamic Stretching can be done in a circuit fashion, thereby eliminating the need for the cardio warm up
What is an important point personal trainers should make regarding low intensity exercise?
Will typically result in some improvements in health and well-being, but not necessarily any significant improvements in fitness as compared to higher training intensities
What is the goal of the cool down?
1.Reduce heart and breathing rates
2.Gradually cool body temperature
3.Return muscles to their optimal length-tension relationships
4.Prevent venous pulling of blood in the lower extremities
5.Restore physiological systems close to baseline
During the cool down static stretching should be focused where?
The muscles worked during exercise
What does FITTE stand for?
Frequency, intensity, type, time, enjoyment
FITTE Define: Frequency
The number of training sessions in a given time frame
FITTE Define: Intensity
The level of demand that a given activity places on the body
FITTE Define: Time
The length of time an individual is engaged in a given activity
FITTE Define: Type
The type or mode of physical activity that and individual is engaged in
FITTE Define: Enjoyment
The amount of pleasure derived from performing a physical activity
What are the General health guidelines for cardiorespiratory training: Frequency?
Everyday for small quantities of time.
What are the General health guidelines for cardiorespiratory training: Intensity?
Moderate (enough to increase heart and respiration rates)
What are the General health guidelines for cardiorespiratory training: Time?
30 minutes per day / 150 min per week = 5 days a week
What are the General health guidelines for cardiorespiratory training: Type?
General activities (walking, stairs, gardening)
What are the General health guidelines for cardiorespiratory training: Enjoyment?
The greater, the better
For improved cardiorespiratory fitness levels what is the recommendation for Frequency?
3-5 days a week vigorous exercise
For improved cardiorespiratory fitness levels what is the recommendation for Intensity?
> 70% HR max
For improved cardiorespiratory fitness levels what is the recommendation for Time?
75 min per week
For improved cardiorespiratory fitness levels what is the recommendation for Type?
Vigorous intensity aerobic activity (i.e., jogging, running)
For improved cardiorespiratory fitness levels what is the recommendation for Enjoyment?
The greater the better
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)
What is the the Rating of perceived exertion (Borg Scale)?
Subjective rating of perceived exertion on a scale of 6-20
What is the heart rate percentage, rating of perceived exertion, and sample activities for zone one?
65%-75%, 12-13, walking or jogging
What is the heart rate percentage, rating of perceived exertion, and sample activities for zone two?
76%-85%, 14-16, group exercise - spinning
What is the heart rate percentage, rating of perceived exertion, and sample activities for zone three?
86%-95%, 17-19, sprinting
What is the focus for stage 2 cardiorespiratory training?
Increase workload (speed, incline, level) in a way that will help the client's heart rate in and out of zone one and zone two
Stage 2 is an introduction to which type of training?
What are the acute variables for interval training in stage 2?
one minute at 76%-85% HR, then back to zone one for 3 minutes (can be adjusted depending on client's reaction to the training)
What are the acute variables for stage 3 cardiorespiratory training?
Warm up in zone one for 10 min
increase workload every minute until reaching zone 3 (slow climb through zone 2 for 2 min)
Push for another minute in zone 3, decrease the workload. This one minute break is an important minute to help gauge improvement.
Intervals in zone 3 should start out brief
For cardiorespiratory training, viewing clients with Upper Crossed Syndrome the PT should look at for which compensations?
Bicycles, treadmills, ellipticals: watch for rounding of the shoulders and a protruding head
For clients who posses Lower Crossed Syndrome which exercise should be avoided?
For clients who posses Upper Crossed Syndrome which exercise should be avoided?
treadmills and steppers due to the repetitive nature of these machines
What are some advantages to circuit training?
A time efficient form of training, can be used to combine resistance training with cardiorespiratory exercise
What are the five components to Fitness?
Define: Talk Test
The ability to carry conversation during activity can identify training intensity
Maximal oxygen consumption (VO 2 max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
Oxygen uptake reserve (V O 2 R)
The difference between resting and maximal or peak oxygen consumption.