NASM - Chapter 7 - Cardiorespiratory Training Concepts - 3rd Edition Flashcards

Terms Definitions
Training that involves and places stress on the cardiorespiratory system.
Integrated Cardiorespiratory Training
What are the benefits and effects of a Warm-up?
-Increased heart and respiratory rate.
- Increased tissue temperature
- Increased psychological preparation for exercise.
A complete warm-up should include what?
A general and specific warm-up.
A low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.
General Warm-Up
Low intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow..
Specific Warm-Up
Examples of a general warm-up
-Walking on a treadmill
-Riding a stationary bike
Examples of a Specific Warm-Up
Pushups or squats before weight training.
The accumulation of excessive hydrogen that causes increased acidity of the blood and muscles that is related to, but not caused by, lactic acid.
Acidosis
What is the NASM Warm-Up recommendation for the Stabilization level client?
- 5-10 minutes of Self-Myofascial release
- 5-10 minutes of Static stretching.
- 5-10 minutes of cardiorespiratory exercise.
What is the NASM Warm-Up recommendation for the Strength level client?
- 5-10 Minutes of self myofascial release
- 3-5 minutes of active stretching
- 5-10 minutes of cardiorespiratory exercise.
What is the NASM Warm-Up recommendation for the Power level client?
- 5-10 minutes of Self Myofacial release
- 5-10 minutes of Dynamic stretching.
a _________ provides the body with a smooth transition from exercise back to a steady state of rest.
Cool Down
In a cool-down, intensity of exercise should be decreased to ____% of the max HR for _____minutes.
-40% to 50%
-5 -10 minutes.
F.I.T.T.E stands for what?
Frequence, Intensity, Time, Type and Enjoyment.
At what frequency, intensity and time would a client have to work out to improve general health?
5-7 days a week enought to raise heart and respiration rates 30 minutes a day.
At what frequency and time would a client have to work out to improve fitness?
3-5 days a week 20-60 minutes at 60-90% of max HR.
What is the law of thermodynamics?
Weight loss can only take place when there is more energy burned than consumed.
The ratio of CO2 produced to the volume of O2 consumed.
Resspiratory Exchange Ratio (RER)
Elevation of the body's metabolism after exercise
Excess Post-exercise Oxygen Consumption (EPOC)
A three-stage programming system that uses different heart rate training zones based on one's RER.
Stage Training
What is the RER, HR %, energy source and a example activity of Zone One.
RER - .80 - .90
HR %- 65-75
E Source - Muscle Glycogen and fatty acids
Walking or jogging.
What is the RER, HR %, energy source and an example activity of Zone Two
RER - .95-1.0
HR% - 80-85
E Source - Muscle Glycogen and Lactic acids
Activity - Group Exercise Classes.
What is the RER, HR% Energy source and example of an activity for Zone Three
RER 1.1
HR % - 86-90
E Source - ATP/CP and Muscle glycogen
Sprinting
What are the training parameters for Stage 1 (Stabilization Level) clients?
5 minute warm-up followed by a 30-60 minute workout at 60-75% of the max HR.
What are the training parameters for Stage II (Strength Level) clients?
-5 Minute Warm-Up at 60-75% of Max HR.
-1 min 80-85%
-5 min 60-75%
-1 min 80-85%
-5 min 60-75%
-1 min 80-85%
-2-3 min 60-75%
- Cool-Down
What are the training parameters for Stage III (Power Level) Clients?
-5-10 min warm-up
-2 min 80-85%
-1 min 86-90%
-1 min 80-85%
-10 min recovery / cool-down
What to watch for during use of stationary bikes, treadmills and ellipticals when a client has a rounded shoulder or forward head posture.
Watch for grasping of handles. If possible the equipment should be used without handles to improve stabilization.
Should clients who possess an anteriorly rotated pelvis use bicyles or steppers?
Should be avoided if possible. If they are used empasize hip flexor stretches before and after use.
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