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Cardio Programming

Chapter 6 AFAA PFT Certification

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