Save
Busy. Please wait.
Log in with Clever
or
show password
Forgot Password?
Don't have an account?  Sign up 
Sign up using Clever
or
Username is available taken
show password


Make sure to remember your password. If you forget it there is no way for StudyStack to send you a reset link. You would need to create a new account. Your email address is only used to allow you to reset your password. See our Privacy Policy and Terms of Service.

Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.
focusNode
Didn't know it?
click below
 
Knew it?
click below
Don't Know
Remaining cards (0)
Know
0:00
edit
Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how

Cardio Programming

Chapter 6 AFAA PFT Certification

QuestionAnswer
List several benefits or training adaptations of cardio-respiratory fitness. Decrease in anxiety and depression, increase in quality of life, increase in immune function, increase in capillary density in skeletal muscle, increase in th anaerobic threshold, Decrease in body fat % and intra-abdominal fat
What are the ACSM guidelines for cardiorespiratory fitness? FITT Frequency (3-5 days/week), Intensity (40-85% of HRR or 64-94% of max HR), Time (20-60 mins/day), Type/Mode (walking, running, cycling, dancing, etc.)
Define: Overload/Overload Theory the idea that to see improvement, one must overload the body with work above the normal
Define: Specificity Theory The idea that one must train their body using exercises specific to the practices they want to achieve (running to train for a marathon, spending time in the studio for dance, etc.)
Define: METS unit of measurement for energy expenditure
Define: VO2max the maximal amount of oxygen uptake
Define: Anaerobic Threshold the point when the body switches to anaerobic systems because the aerobic system has been exhausted
List (3) methods for prescribing intensity. HR Method, RPE (Rate of Perceived Exertion, and METS
Describe HR Method using a percentage of the Max HR and/or the Karvonen Theory
What is the Karvonen Theory formula? 220-Age = Estimated Max HR (EMHR); EMHR - RHR = HR Reserve (HRR); HRR * Intensity % = % of HRR; %of HRR + RHR = Target HR
Describe the RPE Scale. Scale of 1-10 (6-20 = old scale) where 1 is sitting or standing around and 10 = an all out sprint
Describe the MET method for prescribing intensity. 1 MET = resting VO2
Describe a proper cardio-respiratory warm-up A proper warm-up would consist of an increase in bloodflow, oxygen, and energy substrates to the working muscles. It increases the core temperature, gradually increases HR, and metabolic rate from resting to exercising levels
Describe a Continuous cardio-respiratory training system. A continuous cardio-respiratory training system consists of the same workload for a prolonged period with no rest (i,e. walking, running, cycling, etc.)
Describe an Interval cardio-respiratory training system. Hard work interspersed with easy work
Describe a Fartlek cardio-respiratory training system. Free-form, non-systematic alternations between high-speed and intense exercise
Describe a Super-Circuit cardio-respiratory training system. Alternative aerobic and resistance training exercising
Describe a Cross-Training cardio-respiratory training system. Varying equipment or modalities on a set schedule
Created by: BeeGe1026
Popular Fitness sets

 

 



Voices

Use these flashcards to help memorize information. Look at the large card and try to recall what is on the other side. Then click the card to flip it. If you knew the answer, click the green Know box. Otherwise, click the red Don't know box.

When you've placed seven or more cards in the Don't know box, click "retry" to try those cards again.

If you've accidentally put the card in the wrong box, just click on the card to take it out of the box.

You can also use your keyboard to move the cards as follows:

If you are logged in to your account, this website will remember which cards you know and don't know so that they are in the same box the next time you log in.

When you need a break, try one of the other activities listed below the flashcards like Matching, Snowman, or Hungry Bug. Although it may feel like you're playing a game, your brain is still making more connections with the information to help you out.

To see how well you know the information, try the Quiz or Test activity.

Pass complete!
"Know" box contains:
Time elapsed:
Retries:
restart all cards