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;
28 Cards in this Set
- Front
- Back
|
Cardiorespiratory fitness |
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to the skeletal muscles during sustained physical activity |
|
|
Integrated cardiorespiratory training |
Programs that systematically progresses clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system |
|
|
Cardiorespiratory Fitness Training Phases |
1) Warm up 2) Conditioning phase 3) Cool-down phase |
|
|
Warm up |
Prepping the body for physical activity. Suggested 5-10 min. Suggested SMR, stretching, cardiorespiratory exercise (varies by client level) |
|
|
General warm up |
Low intensity exercises consisting of movements that do not necessarily relate to the more intense exercises that is to follow |
|
|
Specific warm up |
Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow |
|
|
Benefits of warm-up |
1) Increased heart and respiratory rate 2) Increased tissue temperature 3) Increased psychological preparation for bouts of exercise |
|
|
Cool down phase |
Reduce heart/breathing rate, cool body temperature, cool body temp, return muscles to optimal length-tension relationships, prevent pooling of blood in extremities, restore physiologic systems close to baseline
Suggested: cardiorespiratory, SMR, static stretch |
|
|
FIITE factors |
F - Frequency I - Intensity T - Time T - Type E - Enjoyment |
|
|
Frequency |
The number of training sessions in a given time frame |
|
|
Intensity |
The level of demand that a given activity places on the body |
|
|
Time |
How long a client is doing activity |
|
|
Type |
What is client doing? Running? Walking? Swimming? |
|
|
Enjoyment |
self explanatory |
|
|
Peak VO2 Method |
Max volume of oxygen per kilogram of body weight per min. |
|
|
VO2 Reserve Method |
Target VO2R = [(VO2max - VO2rest) x intensity] + VO2rest |
|
|
Peak Metabolic Equivalent Method (MET) |
One MET is 3.5 ML O2 per KG per Min, or equivalent of average resting metabolic rate for adults. Activity with 4 METS will require 4 times energy that person consumes at rest. |
|
|
Peak Maximal Heart Rate Method (MHR) |
HRmax = 220 - age |
|
|
HR Reserve Method (HRR) |
Target HR = [(HRmax - HRrest) x intensity] + HRrest |
|
|
Talk test |
If a client cannot carry on a simple convo during exercise bc they are breathing too hard, then the are probably exercising at too high of an intensity level |
|
|
Ventilatory threshold (Tvent) |
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic. ( |
|
|
Recommendations for physical activity |
PER WEEK: 150 min of moderate intensity aerobic activity
75 min of vigorous aerobic activity |
|
|
Stage training |
To ensure that cardiorespiratory training programs progress in an organized fashion to ensure adaptation and to minimize overtraining |
|
|
Overtrianing |
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery) |
|
|
Stage One |
Target HR 65-75%. Talk test. Gradually work up to 30-60 min of exercise in Zone 1.
EXAMPLE: Walking, jogging |
|
|
Zone Two |
Target HR 76-85%. Focus is on increasing the workload (speed, level, incline) in a way that will help the client alter HR in and out of the zone.
Warm up, 1 min in Zone 2, 3 min in Zone 1, Cool down
EXAMPLE: Exercise classes, spinning |
|
|
Stage Three |
Target HR 86-95%. Focus is on further increasing the workload (speed, incline, level) to alter HR in and out of zones.
Warm up. Increase workload every 60 sec til in Zone 3. 1 min in Zone 3. Drop to Zone 2.
EXAMPLE: Sprints |
|
|
Circuit Training |
Strength training exercises, performed one after another, with minimal rest. Just as beneficial as traditional cardiorespiratory exercise. Higher post exercise metabolic rates and strength levels |
