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26 Cards in this Set
- Front
- Back
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What is cardiorespiratory fitness? Page 201
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Page 201: the ability of the circulatory and respiratory systems to supply oxygen rich blood to skeletal muscles during sustained physical activity
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What is integrated cardiorespiratory training? Page 202
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Page 202: programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptation by placing stress on the cardiorespiratory system
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What are the phases of cardiorespiratory fitness training? Page 202
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Page 202: warm up phase, conditioning phase, cool down phase
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What is the difference between general warm up and specific warm up? Page 202
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Page 202: general warm up is a low intensity exercise not necessarily related to more intense exercise to follow while specific warm up includes consistent movements mimicking those that will be included in more intense exercise to follow
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What three components should be included for warm up for the stabilization level client? Page 204
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Page 204: self - myofascial release, static stretching, cardio respiratory exercise
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What three components should be included for a warm up for the strength level client? Page 205
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Page 205: self myofascial release, active isolated stretching, cardio respiratory exercise
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What components should be included for warm up for the power level client? Page 205
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Page 205: self myofascial release, and dynamic stretching
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What are the benefits of cool down? Page 206
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Page 206: reduce heart rate and breathing rate, gradually cool body temperature, return muscles to optimum length of tension relationships, prevent venous pooling of blood in lower extremities, and restore physiologic systems close to baseline
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Before warm up, what should every exercise program begin with? Page 208
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Page 208: movement assessments such as the overhead squat or single leg squat test to determine the muscles that need to be stretched during warmup
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What is frequency? Page 208
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Page 208: the number of training sessions and a given time frame
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What are the FITTE factors? Page 209
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Page 209: frequency, intensity, time, type, enjoyment
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What is intensity? Page 210
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Page 210: the level of demand that a given activity places on the body
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What are methods for prescribing exercise intensity? Page 210-212
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Page 210-212: Peak maximum volume oxygen method, reserved maximum volume oxygen method, Peak metabolic equivalent method, Peak maximum heart rate method, heart rate reserve method, ratings of perceived exertion method, talk test method
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What is time? Page 213
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Page 213: the length of time an individual is engaged in a given activity
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What is type? Page 213
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Page 213: the type or mode of physical activity that an individual is engaged in
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What is enjoyment? Page 213
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Page 213: the amount of pleasure derived from performing a physical activity
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To improve overall health and fitness, what are the recommended guidelines for activity? Page 214
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Page 214: 150 minutes a week of moderate-intensity activities such as brisk walking
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What are the benefits of additional exercise? Page 214
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Page 214: if adults exceed 300 minutes a week of moderate intensity activity or 150 minutes a week of vigorous-intensity activities they will gain even more health benefits
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What are the cardiorespiratory training methods? Page 215-220
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Page 215 to 220: stage training and circuit training
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What is overtraining? Page 215
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Page 215: excessive frequency, volume, or intensity of training, resulting in fatigue
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What are the training parameters for stage 1? Page 215
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Page 215: for sedentary clients warm up 5 - 10 minutes, 30-60 minute workout, and cool down for 5 to 10 minutes all within zone 1 at 65 - 75% of maximum heart rate
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What are the training parameters for stage 2 clients? Page 216
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page 216: warm up in zone 1, one minute activity in zone 2 with heart rate 76% to 85%, 3 minutes in zone 1 65% to 75%, 1 minute in zone 2, 3 minutes in zone 1, 1 minute in zone 2, cool down for 5 to 10 minutes in zone 1
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What are the training parameters for stage 3 clients? Page 217
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Page 217: warm up zone 1 for up to 10 minutes, increased workload every 60 seconds until zone 3 is reached , remain in zone 3 for an additional minute dropped the workload back to zone two for one minute, increase again for one minute in zone 3, slowly decrease to zone one and cool down, repeat as desired
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What could a circuit training routine look like for beginning client at the stabilization level? Page 219
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Page 219: five to ten minutes of flexibility, 5 to 10 minutes of stage 1 cardiorespiratory training, 15 to 20 minutes of circuit weight training, 5 to 10 minutes of stage 1 cardiorespiratory training, 5 to 10 minutes of flexibility
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What could a circuit training routine look like for an intermediate client at the strength level? Page 219
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Page 219: 5 to 10 minutes of warm up and flexibility, 5 to 10 minutes of stage 2 cardiorespiratory training, 15 to 20 minutes of circuit weight training, 5 to 10 minutes of stage 2 cardiorespiratory training, 5 to 10 minutes of cool down including flexibility
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What could a circuit training routine look like for an advanced client at the power level? Page 220
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Page 220: 5 to 10 minutes warm up, 5 to 10 minutes stage 3 cardiorespiratory training, 15 to 20 minutes circuit weight training, 5 to 10 minutes stage 3 cardiorespiratory training, 5 to 10 minutes flexibility
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