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24 Cards in this Set

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General warm-up
Low-intensity exercise of movements not necessisarily related to more intense exercise to follow
Specific warm-up
Low-intensity exercise of movements that mimic the more intense exercise to follow
Benefits of warm-up
Increased heart & respiratory rate, increased tissue temperature, increased psychological preparation for exercise, questionable value in injury prevention but still viewed as important
Warm-up with client with muscular imbalances
SMR first to inhibit overactive muscles, then static stretching of those same overactive muscles
Warm-up in stregth & power levels
SMR 5-10 min & active-isolated stretches 3-5 of overactive muscles, then 5-10 gen cardio; power- SMR 5-10, then 5-10 dynamic stretching of those muscles which serves as cardio
Cool-down
5-10 min of lowered intensity if had been high, then corrective SMR & static stretching, give proposed benefits but no scientific basis
Cardio decreases
Fatigue, anxiety & depression, coronary artery disease (CAD), hypertension, non-insulin dependent diabetes mellitus, cancer, osteoporosis, obesity
Cardio increases
Flexibility (potentially), work/sports performance, sense of well-being, blood lipid profile, insulin sensitivity, glucose tolerance, immunity
Cardio adaptations
Increases VO2 max, stroke volume, cardiac output, oxidative capacity of muscle; decreases resting & exercising heart rate
FITTE factors
General guidelines for cardio training- frequency, intensity, time, type, enjoyment
Cardio fitness recommendations
3-5 days/wk, 60-90% HR Max, 20-60 min
VO2 Max
Highest volume of oxygen a person can consume during exercise; measured by stress test or estimated by other formulae
Law of thermodynamics as applied to weight loss
Body fat can only be lost when more energy is being burned than consumed
Fat-burning myth
Exercise at lower % MHR burns more fat than glycogen (carbs) but that's irrelevant. It's total calories burned that ultimately determines body fat reduction, not whether they're from fat or carbs during exercise.
EPOC
Excess postexercise oxygen consumption, elevation of body's metabolism after exercise, uses more oxygen (= burns calories) in order to replenish energy supplies, lower tissue temperature, & return body to resting state
How to maximize EPOC
Higher intensity workouts and splitting sessions
General adaptation syndrome
The body will adapt to the level of stress placed on it and will require more or varied amounts of stress to produce a higher level of adaptation carryover
Cardio zone 1
65-75% MHR, aerobic, uses muscle glycogen & fatty acids, increases blood volume & oxygen to cells enabling heart to get stronger and cells to work to capacity
Cardio zone 2
80-85% MFR, aerobic/anaerobic, uses muscle glycogen & lactic acid,
Cardio zone 3
86-90% MHR, anaerobic, ATP/CP & muscle glycogen, true high-intensity, sustainable 10-60 seconds, power level OPT, ususally 1x/wk enough
OPT stage 1 cardio
Start slow & work up to 30-60 minutes in cardio zone 1 60-75% after 5 minute warm-up, can move to stage 2 when can maintain that 30 minutes 2-3x/wk
OPT stage 2 cardio
Intro to interval training, 5 min zone 1 warm-up, 1 min to work up to & maintain zone 2 at 80-85%, 5 min zone 1, repeat for 30-60 minutes, alternate days with stage 1 cardio
OPT stage 3 cardio
Warmup 10 then increase workload every minute until in stage 3, drop back down to zone 2, they give a garbage description
Circuit training
Performing a series of resistance exercises one after the other with minimal rest in between