Nasm Essentials Of Personal Fitness Training : Ch 8 : Cardiorespiratory Ft

Front 1

Cardiorespiratory fitness

Back 1

The ability of the circulatory & respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

Front 2

What are the 5 components to health related physical fitness?

Back 2

Cardiorespiratory fitness

Muscular strength

Muscular endurance

Flexibility

Body composition

Front 3

What is ADLs?

Back 3

Activities of daily living.

Front 4

What should always be top priority when allocating time and resources during the design and inflammation of any exercise training program?

Back 4

Cardiorespiratory training because of the number of health related benefits associated with it.

Front 5

Integrated cardio respiratory training

Back 5

Systematically progress clients through various stages to achieve optimal levels of physiological, physical, & performance adaptations by placing stress on the cardio respiratory system.

Front 6

What is one of the most common errors made by personal trainers during the planning and implementation of cardio respiratory exercise programs?

Back 6

The failure to consider rate of progression.

Front 7

Rate of progression is criticalIf the progression of exercises to fast to helping clients

Back 7

Achieve their personal health and fitness goals in the most efficient and effective use of time & energy.

Front 8

If the rate of progression is too fast this can result in

Back 8

Injury.

Front 9

If the rate of progression is too slow this can result in

Back 9

Poor exercise adherence.

Front 10

One of the strongest predictors of morbidity and mortality is

Back 10

An individuals cardiorespiratory fitness level.

Front 11

Initial exercise prescriptions should reflect :

Back 11

a. Client’s initial fitness level

b. Fitness assessment results

c. Whether the client has any significant risk factors/health limitations to exercise.

Front 12

Each exercise training session should also include the following phases :General warm up

Back 12

Warm-up phase

Conditioning phase

Cool-down phase

Front 13

General warm-up

Back 13

Low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.

Hint 13

Walking on a treadmill

Riding a stationary bike before weight training

Front 14

Specific warm up

Back 14

Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.

Hint 14

Performing bodyweight squats & push-ups before weight training.

Front 15

Benefits & effects of a warm-up

Back 15

Back (Definition)

Front 16

How long does the cardio respiratory portion of the warm-up typically last?

Back 16

Between five and 10 minutes, consisting of the whole body, dynamic cardiovascular/muscular movements.

Front 17

The purpose of the warm-up period is to

Back 17

Increase heart and respiration rates, increase tissue temperature, & psychologically prepare the individual for higher training intensity.

Front 18

Recommendations for cardio respiratory portion of a warm-up can be modified byNew clients who are sedentary or have medical health limitations or those with previous exercise experience may

Back 18

Extending/receiving reducing the time allotted to the warm-up period. by

Modifying activities based on any known or suspected medical, health, or physical limitations.

Front 19

New clients who are sedentary or have medical/health limitations, or those with limited previous exercise experience may require

Back 19

Half or more of their dedicated work out time to be directed to warm up activities, initially.

Front 20

Once a client understands the techniques & activities associated with the warm-up., Including SMR in static stretching, they are

Back 20

To orient themselves to the cardio respiratory conditioning regiment of their warm-up.

Front 21

Personal trainer should begin each training session with new clients by explaining the benefits to be gained from each

Back 21

New exercise or activity introduced

Demonstration of each new exercise

Emphasizing safety and proper technique

Observing the client perform each new exercise

Front 22

Warm up for the stabilization level client :

Back 22

Back (Definition)

Front 23

Strength level (phases 2-4) clients will use What type of stretching for muscles determine is tight/overactive during the assessment process?

Back 23

SMR & active isolated stretching will be used before proceeding to cardio respiratory portion of the warm-up.

Front 24

Power level (phase 5) clients will use What type of stretching to complete their warm-up?

Back 24

SMR & dynamic stretching exercises. Dynamic stretches can be performed in a circuit (one after the other), eliminating the need for additional cardio respiratory warm-up activities.

Front 25

Personal trainers need to ensure that during warm-up activities the client does not

Back 25

Unduly fatigue before the workout portion.

Front 26

Warm up for the strength level client :

Back 26

Back (Definition)

Front 27

Warm-up for the power level client (dynamic, functional warm-up) :

Back 27

Back (Definition)

Front 28

During exercise, blood is sunset away from major organs such as

Back 28

Kidneys, liver, stomach, and intestines.

Front 29

The blood that is shunted away from major organs during exercise is redirected to where?

Back 29

Skin to promote heat loss.

Front 30

Benefits of cardio respiratory exercise include :

Back 30

Back (Definition)

Front 31

Warm-up for the power level client (dynamic, functional warm-up) :

Back 31

Back (Definition)

Front 32

What are some reasons individuals may engage in cardio respiratory exercise?

Back 32

Burning calories to lose weight

Stress reduction

Improving their health

A host of other reasons

Front 33

Low intensity cardio respiratory exercise for typically results in

Back 33

Improvements in well-being, but not necessarily any significant improvement and fitness as compared with higher intensity training.

Front 34

Benefits of cardio respiratory exercise include :

Back 34

Back (Definition)

Front 35

A cool-down provides the body with

Back 35

A smooth transition from exercise back to a steady state of rest.

Front 36

The overarching goal of a codon is to

Back 36

Reduce heart & breathing rates Gradually cool down body temp Return muscles to the optimal length-tension relationships Prevent venous pooling of blood in the lower extremities (which may cause dizziness or possibly fainting)

Restore physiological systems close to baseline

Front 37

Sufficient time for cardio respiratory cool down period is Benefits of a cool down includeapproximately

Back 37

5 to 10 minutes

Front 38

Some of the cardiovascular responses to exercise include

Back 38

Linear increases in heart rate & systolic blood pressure.

An increase in stroke volume (up to 40-60% of max) this is when it plateaus.

An increase in cardiac output from an average resting value of 5L/min- to as high as 20-40L/min

Front 39

Blood plasma volume decreases with

Back 39

The onset of exercise.

Front 40

For improved fitness levels, the frequency is 3 to 5 days per week at higher intensity’s.

Back 40

3-5 days per week at higher intensities.

Front 41

General aerobic activity recommendations :

Back 41

Back (Definition)

Front 42

Relative intensity chart :Intensity

Back 42

Back (Definition)

Front 43

Intensity

Back 43

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

Front 44

Inntensity Canby established and monitored in numerous ways when applied to cardio respiratory exercise, this includes

Back 44

Heart rate, power output whites, calculating a percentage of VO2 max (maximal oxygen consumption), & oxygen uptake reserve (VO2R).

Front 45

As exercise increases continues, increased blood pressure forces

Back 45

Water from the vascular compartment to the interstitial space.

Front 46

During prolonged exercise, plasma value can decrease by as much as

Back 46

10-20%

Front 47

What type of training should be included in a cool-down period?

Back 47

Flexibility training, corrective stretching (SMR & static stretching)

Front 48

Suggested cool-down activities :

Back 48

Back (Definition)

Front 49

When used in a warm up, static stretching should only be used on areas that

Back 49

The assessments have determined are tight/overoveractive. Each stretch should be held for 20-30 secs at end range.

Front 50

During the cooldown, static stretching should be used to

Back 50

Return muscles to normal resting links, focusing on the major muscles used during the work out.

Front 51

All exercise training recommendations, including cardio respiratory exercise, must be individually determined & should always use what principle?

Back 51

F - frequency

I - intensity

T - time

T - type

E - enjoyment

Front 52

Frequency

Back 52

The number of training sessions in a given timeframe.

Front 53

The recommended frequency of activity is preferably

Back 53

Every day of the week, for small qualities of time.

Front 54

Blood plasma volume decreases with

Back 54

The onset of exercise.

Front 55

For improved fitness levels, the frequency is 3 to 5 days per week at higher intensity’s.

Back 55

3-5 days per week at higher intensities.

Front 56

General aerobic activity recommendations :

Back 56

Back (Definition)

Front 57

Relative intensity chart :Intensity

Back 57

Back (Definition)

Front 58

Suggested cool-down activities :

Back 58

Back (Definition)

Front 59

Inntensity Canby established and monitored in numerous ways when applied to cardio respiratory exercise, this includes

Back 59

Heart rate, power output whites, calculating a percentage of VO2 max (maximal oxygen consumption), & oxygen uptake reserve (VO2R).

Front 60

As exercise increases continues, increased blood pressure forces

Back 60

Water from the vascular compartment to the interstitial space.

Front 61

During prolonged exercise, plasma value can decrease by as much as

Back 61

10-20%

Front 62

What type of training should be included in a cool-down period?

Back 62

Flexibility training, corrective stretching (SMR & static stretching)

Front 63

Suggested cool-down activities :

Back 63

Back (Definition)

Front 64

When used in a warm up, static stretching should only be used on areas that

Back 64

The assessments have determined are tight/overoveractive. Each stretch should be held for 20-30 secs at end range.

Front 65

General aerobic activity recommendations :

Back 65

Back (Definition)

Front 66

Relative intensity chart :Intensity

Back 66

Back (Definition)

Front 67

Frequency

Back 67

The number of training sessions in a given timeframe.

Front 68

Inntensity can be established and monitored in numerous ways when applied to cardio respiratory exercise, this includes

Back 68

Heart rate, power output whites, calculating a percentage of VO2 max (maximal oxygen consumption), & oxygen uptake reserve (VO2R).

Front 69

Maximal oxygen consumption (VO2 max)

Back 69

The highest rate of oxygen transport & utilization achieved at maximal physical exertion.

Front 70

Oxygen uptake reserve (VO2R)

Back 70

The difference between resting & maximal/peak oxygen consumption.

Front 71

Moderate exercise typically represents an intensity range of what VO2R?

Back 71

Less than 60%.

Front 72

Less than 60% VOR is enough of a demand to

Back 72

Increased HR & respiratory rate, but doesn’t cause exhaustion/breathlessness for the average untrained.

Front 73

Higher intensity is greater than 60% of VO2R are generally required for

Back 73

Improvement in overall fitness & conditioning.

Front 74

What is the traditional gold standard measurements of cardiorespiratory fitness?

Back 74

VO2 Max

Front 75

Once VO2 Max is determined, a common method to establish exercise training intensity is to

Back 75

Have clients exercise at a percentage of their VO2 Max.

Front 76

VO2 Reserve Method is the preferred method to ACSM. What is the formula?

Back 76

Y

Front 77

What is the traditional gold standard measurements of cardiorespiratory fitness?

Back 77

VO2 Max

Front 78

Once VO2 Max is determined, a common method to establish exercise training intensity is to

Back 78

Have clients exercise at a percentage of their VO2 Max.

Front 79

VO2 Reserve Method is the preferred method to ACSM. What is the formula?

Back 79

Front 80

We VO2 rest is usually always predicted, estimated at

Back 80

1 MET or 3.5mL O2 x kg^-1 x min^-1

Front 81

A 25-year-old client with a desire training intensity between 70 and 80%. If this 25-year-old client has a VO2max of 35 mL O2 x kg^-1 x min^-1 (which is considered average), the formula would be solved as :

Back 81

Back (Definition)

Front 82

A subjective rating of perceived exertion (RPE) is a technique used to express or validate how

Back 82

How are the client feels he or she is working during exercise.

Front 83

During RPE the clients report should be based on

Back 83

Overall feelings of how hard they are working, including overall sense of fatigue and not just isolated areas (tired legs during treadmill).

Front 84

RPE Borg scale

Back 84

Back (Definition)

Front 85

Methods for prescribing exercise intensity chart :

Back 85

Back (Definition)

Front 86

Time

Back 86

The length of time an individual is engaged in a given activity.

Front 87

Adults should accumulate how much time of moderate aerobic intensity?

Back 87

2.5 hrs (150 minutes)

Hint 87

Brisk walking

Front 88

Adults should accumulate how much time of vigorous aerobic intensity?

Back 88

1.25 hrs (75 minutes)

Hint 88

Jogging running

Front 89

What is the heart rate reserve HR our method equation to find as?

Back 89

Back (Definition)

Front 90

THR example : A 25-year-old client with a desire training intern intensity of 85% of his heart rate maximum. They have a resting heart rate of 40 BPM (which is considered very good), the formula will be solved as follows :

Back 90

Back (Definition)

Front 91

A 25-year-old client with a desire training intensity between 70 and 80%. If this 25-year-old client has a VO2max of 35 mL O2 x kg^-1 x min^-1 (which is considered average), the formula would be solved as :

Back 91

Back (Definition)

Front 92

Some examples of modes of exercise recommended to improve cardiorespiratory fitness include :

Back 92

Running or jogging

Walking

Exercising on cardio equipment

Swimming

Cycling indoors/outdoors

Front 93

RPE Borg scale

Back 93

Back (Definition)

Front 94

Methods for prescribing exercise intensity chart :

Back 94

Back (Definition)

Front 95

Over training

Back 95

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest & recovery).

Front 96

Stage 1 of stage training Is designed to

Back 96

Help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.

Uses a THR of 65-75% HR max approximately 12-13 on RPE (zone 1)

Front 97

When using the talk test method to monitor training intensity, the client should be able to

Back 97

Hold a conversation during the duration of the activity.

Front 98

In stage one of the stage training, client shall start slowly and gradually working up to

Back 98

30-60 minutes of continuous exercise in zone 1.

Front 99

Clients will be ready for stage 2 when

Back 99

They can maintain zone 1HR for at least 30 mins to 2-3X/week

Front 100

Training zones for stage training

Back 100

Back (Definition)

Front 101

Stage 1 training parameters

Back 101

Back (Definition)

Front 102

The ACS and recommends a relative training intensity of 40 or 50% to 85% of VO to R or HRR, where

Back 102

50% VO2R or HRR was the threshold intensity for training most adults.

40% of the VO2R or HRR was presumably the threshold for training deconditioned individuals.

Front 103

Stage 1 training helps a client to better meet what demands? How long might a beginning client take to reach stage 2?

Back 103

Muscular endurance of the stabilization level in the OPT model.

2-3 months

Front 104

Stage two of days training is designed for clients with

Back 104

Low to moderate cardio respiratory fitness levels were ready to begin training at higher intensity levels.

Front 105

The Focus of stage two and stage training is to

Back 105

Increase the workload (speed, incline, level) in a way that will help alter HR in & out of zone 1 & zone 2.

Front 106

how does Stage 2 of stage training alter cardiorespiratory capacity?

Back 106

It increases the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT model.

Front 107

An example of stage 2 workout will proceed as follows :

Back 107

Back (Definition)

Front 108

Training zones for stage training

Back 108

Back (Definition)

Front 109

Stage 1 training parameters

Back 109

Back (Definition)

Front 110

Stage 2 parameters

Back 110

Back (Definition)

Front 111

In stage two, it is important to alternate

Back 111

Days of the week with stage 1 training, alternating sessions every workout.

Front 112

When alternating days of the week with stage 1 training start with

Back 112

FIRST WEEK :

Stage 1 on Monday

Stage 2 on Wednesday

Stage 1 on Friday

SECOND WEEK :

Stage 2 on Monday

Stage 1 on Wednesday

Stage 2 on Friday

REPEAT

Front 113

One metabolic equivalent or METMET values are used to describe is equal to

Back 113

3.5 mL O2 x kg^-1 x min^-1

The equivalent of the average resting metabolic rate RMR for adults.

Front 114

An example of stage 2 workout will proceed as follows :

Back 114

Back (Definition)

Front 115

Interval should start off relatively brief, what is an example of this?

Back 115

Work to rest

Hard to easy

Ratio of 1:3 (1min interval 3 min recovery)

Front 116

Based on the answers to the questions for stage training, start to create a more accurate, modified training zone for the client.

Back 116

Back (Definition)

Front 117

Stage 2 parameters

Back 117

Back (Definition)

Front 118

MEC values are used to relate

Back 118

Exercise intensity with energy expenditure.

Front 119

A physical activity with a MET value of four, such as jogging at a slow pace, would require

Back 119

4X The energy that a person consumes at rest (sitting quietly).

Front 120

What is the most commonly used formula for estimating HR max?

Back 120

(220 - age)

Front 121

Heart rate reserve HRR, is also known as theThe heart rate reserve HRR method is defined as

Back 121

Karvonen method, this establishes training intensity based on the difference between a clients predicted maximal HR and their resting HR.

Front 122

What is the heart rate reserve HR our method equation defined as?

Back 122

Front 123

Stage 3 stage training is for

Back 123

Advanced clients who have moderately high cardiorespiratory fitness level base & will use heart rate zones 1, 2 & 3.

Front 124

The focus of stage 3 stage training is to

Back 124

further increase the workload (speed, incline, level) in a way that will help the client alter HR in & out of each zone.

Front 125

Stage 3 stage training increases the capacity of

Back 125

Energy systems needed at the power level of the OPT model.

Front 126

Stage 3 stage training workouts will proceed as follows :

Back 126

Back (Definition)

Front 127

Stage 3 training parameters

Back 127

Back (Definition)

Front 128

Stage 3 monthly plan

Back 128

Back (Definition)

Front 129

When training at stage 3 it is important to

Back 129

Rotate all three stages, there will be a low (stage 1), medium (stage 2), & high intensity day (stage 3) to help minimize the risk of over training.

Front 130

Intervals within the zone 3 should start out relatively

Back 130

Brief, 30-60 secs.

Front 131

Once fitness and overall conditioning improves, stage 3 programs can be progressed by

Back 131

Decreasing work to rest ratio’s & increasing the duration of high intensity intervals.

Front 132

Frequency and duration of intervals in zone 2 & zone 3 should be

Back 132

Client specific based on their goals, needs, abilities, & tolerance to intense activity.

Front 133

Stage 3 stage training workouts will proceed as follows :

Back 133

Back (Definition)

Front 134

Stage 3 training parameters

Back 134

Back (Definition)

Front 135

Stage 3 monthly plan

Back 135

Back (Definition)

Front 136

When training at stage 3 it is important to

Back 136

Rotate all three stages, there will be a low (stage 1), medium (stage 2), & high intensity day (stage 3) to help minimize the risk of over training.

Front 137

Intervals within the zone 3 should start out relatively

Back 137

Brief, 30-60 secs.

Front 138

Once fitness and overall conditioning improves, stage 3 programs can be progressed by

Back 138

Decreasing work to rest ratio’s & increasing the duration of high intensity intervals.

Front 139

Frequency and duration of intervals in zone 2 & zone 3 should be

Back 139

Client specific based on their goals, needs, abilities, & tolerance to intense activity.

Front 140

Circuit training is & allows for

Back 140

Is a type of cardiorespiratory training & allows for comparable fitness results without spending extended periods of time to achieve them.

Front 141

Circuit training programs can consist of a series of

Back 141

Strength training exercises that an individual performs, one after the other, with minimal rest.

Front 142

Circuit training examples : stabilization, strength, & power

Back 142

Back (Definition)

Front 143

Circuit training can be incorporated with

Back 143

Flexibility & cardiorespiratory fitness training.

Front 144

Beginning (stabilization) & intermediate (strength) clients ; flexibility, stage 1, & circuit training :

Back 144

Back (Definition)

Front 145

Advanced client (power) ; flexibility, stage 3, & circuit training :

Back 145

Back (Definition)

Front 146

Beginning (stabilization) & intermediate (strength) clients ; flexibility, stage 1 & 2, & circuit training :

Back 146

Back (Definition)

Front 147

At the strength level, the warm-up & cooldown may be performed

Back 147

Separately by the client, once they have received proper.

Front 148

Kinetic chain deviations for upper crossed syndrome :

Back 148

Back (Definition)

Front 149

Kinetic chain deviations for lower crossed syndrome :

Back 149

Back (Definition)

Front 150

Kinetic chain deviations for pronation distortion syndrome :

Back 150

Back (Definition)