Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
16 Cards in this Set
- Front
- Back
|
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity |
Cardiorespiratory fitness |
|
|
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system |
Integrated cardiorespiratory training |
|
|
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow |
General warm-up |
|
|
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow |
Specific warm-up |
|
|
The highest rate of oxygen transport and utilization achieved at maximal physical exertion |
Maximal oxygen consumption (Vo2 max) |
|
|
The difference between resting and maximal or peak oxygen consumption |
Oxygen uptake reserve (VO2 R) |
|
|
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production |
Ventilatory threshold |
|
|
Benefits of the cool-down phase. |
Reduce heart and breathing rates Gradually cool body temperature Return muscles to their optimal length-tension relationships Prevent venous pooling of blood in the lower extremities Restore physiological systems close to baseline |
|
|
What are suggested cool-down exercises? |
1. Cardiorespiratory exercise- 5-10 minutes (treadmill, stationary bicycle, stairclimber, rower, elliptical trainer) 2. SMR - 30 seconds for each muscle (gastrocnemius, adductors, TFL, Latissimus Dorsi 3. Static Stretching - (same as SMR) |
|
|
What does FITTE stand for? |
Frequency Intensity Time Type Enjoyment |
|
|
Heart rate percentage: 65-75% Rating of perceived exertion: 12-13 Sample activities: walking or jogging |
Zone 1 |
|
|
Heart rate percentage: 65-75% Rating of perceived exertion: 12-13 Sample activities: walking or jogging |
Zone 1 |
|
|
Heart rate percentage: 76-85% Rating of perceived exertion: 14-16 Sample activities: group exercise class, spinning
|
Zone 2 |
|
|
Heart rate percentage: 86-95% Rating of perceived exertion: 17-19 Sample activities: sprinting |
Zone 3 |
|
|
Benefits of circuit training: |
Just as beneficial as traditional forms of cardio exercise for improving or contributing to improved fitness levels Results in higher post exercise rates as well as strength levels |
|
|
Allows for comparable fitness results without spending extended periods of time to achieve them |
Circuit training |
