Chapter 15 Word Scramble

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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

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