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28 Cards in this Set

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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


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


The number of training sessions in a given time frame


The level of demand that a given activity places on the body


How long a client is doing activity


What is client doing? Running? Walking? Swimming?


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


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


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