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NASM-CPT Ch.8 2013
Cardiovascular Fitness Training
| Question | Answer |
|---|---|
| What is the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity? | Cardiorespiratory Fitness |
| What are the 5 components of health related physical fitness? | cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, body composition |
| What is a cardiorespiratory training programs that systematically progresses clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory system? | Integrated Cardiorespiratory Training |
| Each exercise training session should include: | warm-up, conditioning, cool down |
| What is a low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow? | General Warm-Up |
| What is a low intensity exercise consisting of movements that do mimic exercises to follow? | Specific Warm-Up |
| What is the purpose of warm-up? | To increase heart and respiration rates, increase temperature, and psychologically prepare the individual for higher training intensities. |
| Why is increased heart rate important? | 1. increases cardiorespiratory systems capacity to perform work, 2. increases blood flow to active muscles, 3. increases oxygen exchange capacity |
| Why is increased tissue temperature important? | It 1. increases muscle contraction, 2. increases efficiency of opposing muscle contraction, and relaxation, and 3. Increases metabolic rate. 4. Increases the soft tissue extensibility |
| Why is increased psychological preparation for bouts of exercise important? | It increases the mental readiness of an individual. |
| How much time is necessary for warm-up in the stabilization phase? | Static stretch: 30 seconds, Self Myofascial release: 30 seconds, and Cardiorespiratory: 5 - 10 minutes |
| How long is necessary for a client in the strength level to warm-up? | Self Myofascial release: 30 sec, Active-isolated stretching: 1- 2 seconds, 5 - 10 reps, and cardiorespiratory 5 - 10 minutes. |
| How long is the warm-up in the power phase? | self myofascial: 30 seconds, Dynamic stretch 10 repetitions. |
| What is the goal of the cool-down? | reduce heart,breathing, cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, restore physiological system close to baseline. |
| What does FITTE stand for? | frequency, intensity, type, time, enjoyment |
| What is the number of training sessions in a given time frame? | frequency |
| What is the level of demand that a given activity places on the body? | Intensity |
| What is the difference between resting and maximal or peak oxygen concumption? | Oxygen Uptake Reserve (VO2R) |
| What is the maximal amount of oxygen that an individual can use during intense exercise | Vo2Max |
| What is the Volume of oxygen consumption used to determine? | Exercise intensity |
| Why are METs used? | To relate exercise intensity with energy expenditure. |
| What is MET an acronym for? | Metabolic Equivalent Method |
| HR max formula is? | 220 - age = max heart rate |
| The Karvonen method adds what back into its equation? | Resting heart rate |
| What is the Karvonen equation for target heart rate? | THR = (heart rate max - heart rate rest) X intensity + Heart rate rest |
| What does RPE stand for? | Ratings of perceived Exertion |
| The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy to production of anaerobic energy. | Ventilatory Threshold. Tvent |
| What is the length of time an individual is engaged in a given activity? | Time |
| What is the type of mode of physical activity that an individual is engaged in? | Type |
| What is the talk test? | An informal way to rate exercise intensity. |
| What is the amount of pleasure a person is having called? | Enjoyment |
| What is the principle of specificity? | the body will adapt to the level of stress places on it, and then will require more or varied amounts of stress to produce a higher level of adaptation in the future. |
| Excessive frequency, volume or intensity of training, resulting in fatigue (which is also caused by a lack of rest and recovery) is? | Over training |
| This stage is designed to improve cardiovascular fitness in helathy sedentary clients using a target heart rate of 65 - 75% of HRmax or 12 - 13 on the Borg scale. The client should be able to hold a conversation. | Stage 1 |
| What stage is designed for clients with low-to moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. Focus: increase work load (speed, incline,level) and alter heart rate. Interval training?(HRmax = 76%-85%) | Stage 2 |
| In which stage should stage 1 workouts be alternated with stage 2? | Stage 2 |
| If the client was unable to reach a predicted target heart rate, what percent should a PT readjust to? | Readjust down 9% |
| What stage increases the capacity of the energy systems needed at the power level of the OPT model? | Stage 3 |
| The faster the heart rate drops, the . . . | stronger the heart is getting. |
| Clients that have lower cross syndrome may hyperextend their low back and minimize hip extension, and therefore should avoid | stationary bikes, steppers for these clients, and emphasize hip flexor stretches. |
| Those who have pronation distortion should may need to temperarally | limit the use of cardio machinery and stress foam rolling and static stretching techniques for the lower extremities. |
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