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NASM-CPT Ch.8 2013

Cardiovascular Fitness Training

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.