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Chapter 15
Introduction to Cardiorespiratory Fitness Training
| Term | Definition |
|---|---|
| Cardiorespiratory fitness | The ability of the circulatory and respiratory systems to provide the body with oxygen during activity. |
| Activities of daily living (ADL) | The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking. |
| The five components of fitness include the following: | Cardiorespiratory (aerobic) fitness Muscular strength Muscular endurance Flexibility Body composition |
| Rate of progression | The process and speed from which frequency, intensity, time, and type are increased. |
| Adherence | The level of commitment to a behavior or plan of action. |
| Morbidity | The state of having a disease. |
| Mortality | A state or a risk of death or dying. |
| What term is used to describe the process and speed from which frequency, intensity, time, and type are increased? | Rate of progression |
| The five components of fitness include which of the following? | Cardiorespiratory (aerobic) fitness |
| FITTE-VP (what does it sstand for?) | frequency, intensity, type, time, enjoyment, volume, and progression |
| Frequency | The number of training sessions in a given timeframe. |
| Intensity | The level of demand placed on the body by a given activity. |
| VO2max | the maximal volume of oxygen consumed per kilogram of body weight per minute (mL/kg per min). In other words, VO2max is the maximal amount of oxygen that an individual can use during intense exercise |
| Tanaka formula | A mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age). |
| Target heart rate | A predetermined exercising heart rate. |
| Talk test | An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels. |
| Ventilatory threshold (Tvent) | The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production. |
| Ventilatory threshold 1 (VT1) | The point at which the body uses an equal mix of carbohydrate and fat as fuel sources. |
| Time | The duration an individual is engaged in a given activity. |
| Type | The mode of physical activity in which an individual is engaged. |
| Overtraining | Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery. |
| High-intensity interval training (HIIT) | An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods. |
| Steady-state (SS) aerobic exercise | Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption. |
| Enjoyment | The amount of pleasure derived from performing a physical activity. |
| Volume | The total amount of work performed in each timeframe, typically 1 week. |
| Nonexercise activity thermogenesis (NEAT) | Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs |
| Progression | The way an exercise program advances in intensity and/or volume to continually challenge the individual. |
| What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production? | Ventilatory threshold (Tvent) |
| General warm-up | Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following. |
| Specific warm-up | Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following. |
| NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long? | Between 5 and 10 minutes |
| Principle of specificity | A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle. |
| midpoint | Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2). |
| Which stage(s) are most appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise? | Stages 1 and 2 |
| What does the term midpoint refer to? | The intensity level halfway between VT1 and VT2 |
| Ventilation | Process by which oxygen is transferred to the muscles from the lungs. |
| Inspiration | The process of contracting the inspiratory muscles to move air into the body. |
| TRUE OR FALSE? The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration. | True |
| Which of the following is a predictive factor for knee injury? | knee valgus |
| Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt. | Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back. |
| How is VT1 identified when using the talk test during a cardio workout? | Continuous talking becomes challenging |
| When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2? | From VT1 to the midpoint between VT1 and VT2 |
| Which of the following statements most accurately reflects ventilatory threshold one (VT1)? | An intensity where continuous talking becomes challenging |
| In what training zone would you be exercising at a vigorous to very hard intensity, where talking is limited to infrequent, short phrases? | Zone 3 |
| Which of the following is not considered a component of fitness? | power |
| What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes? | stage 1 |
| What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? | 150 minutes per week |
| Which postural deviation is most likely to negatively impact ventilation? | Rounded shoulders and a forward head posture |
| In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging? | Zone 2 |
| What RPE range (on a scale of 1 to 10) aligns with training in zone 2? | An RPE of 5 to 6 |
| Which of the following reflects the characteristics of moderate-intensity exercise? | Ability to talk comfortably during exercise without breathlessness in the average untrained individual |
| Which of the following describes a benefit of high-intensity interval training (HIIT)? | It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work. |
| What type of client would ideally participate in stage 4 training? | Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power |
| Which of the following compensations is most likely considered a predictive factor for developing a knee injury? | Knee valgus |
| How is Fartlek training best described? | Fartlek training targets many different physiological systems by combining different formats into one workout. |
| Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect? | Measuring intensity by one's “effort” (a subjective measure) is an accurate measure of intensity. |
| What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)? | At least 3 times a week |
| Which of the following is considered a benefit of performing a warm-up prior to cardiorespiratory training? | Increased respiratory rate and tissue temperature |
| How is ventilatory threshold 1 (VT1) best defined? | The point at which the body uses an equal mix of carbohydrate and fat as fuel sources |
Created by:
aliya pacheco