Cardiorespiratory Training

Card Set Information

Author:
Mdoherty14
ID:
123950
Filename:
Cardiorespiratory Training
Updated:
2011-12-15 18:04:25
Tags:
Chapter
Folders:

Description:
vocab
Show Answers:

Home > Flashcards > Print Preview

The flashcards below were created by user Mdoherty14 on FreezingBlue Flashcards. What would you like to do?


  1. 3 Phases of Cardiorespiratory training
    Warm up, cool-down, workout
  2. Integrated cardiorespiratory training
    training that involves and places a stress on the cardiorespiratory system
  3. General warm up
    low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that will follow
  4. Specific Warm-up
    Low intesnsity exercise consisting of movements that mimic those that will be included in the more intense exercise to follow
  5. Benefits of warm up
    Increased heart and RR, inc tissue temp, and inc psychological readiness
  6. Warmup duration
    Up to ten minutes low to mod intensity.
  7. Warm up for stabilization level client
    self mydofascial release, static stretching, cardiorespiratory exercise
  8. FITTE
    FREQUENCY, INTESNITY, TIME, TYPE, ENJOYMENT
  9. EXCESS POSTEXERCISE OXYGEN CONSUMPTION (EPOC)
    ELEVATION OF HTE BODYS METABOLISM AFTER EXERCISE
  10. Respiratory exchange ratio
    a rer of 0.71 is at rest which is when tall energy is used from fats, so it actually doesn't matter how much you train in the fat burning zone, it just matters how many calories you burn
  11. Heart Rate Stage Training: 3 zones
    • Zone One: 0.80-0.90, 65%-75% HR
    • Aerobic
    • Energy Source: Muscle Glycogen and Fatty Acid
    • Activity: Walking or jogging
  12. Zone 2 (RER and HR Zones)
    • Zone 2: 0.95 to 1.0 RER, 80-85% HR
    • Aerobic/Anaerobic
    • Uses muscle glycogen and lactic acid
    • Activity: Grroup ex class..appropriate for those who have progressed to strength level of OPT model
  13. Zone 3
    • Rer 1.1, HR 86-90%
    • Anaerobic
    • Energy Source: ATP/CP and muscle glycogen
    • Sprinting
    • *Caution, not to overtrain..maybe once per week
  14. Heart Rate zones as they relate to stages of training: Stage 1
    Stay in zone 1 and maintain that heart rate for 30 minutes before progressing to zone 2
  15. How to progress a client that is a strength level client
    Uses both HR zones 1 and 2. Using a one minute push in zone 2 to see how they respond. If they can't make it to 85% of their MHR then use their MHR for that one minute push and multiply it x 5% then subtract that to get adjusted heart rate zones
  16. Stage 3, power level, Zones 1, 2, 3
    Many ppl are afraid to go here, greater advantage of EPOC
  17. Circuit Training
    Series of resistance training exercises that are performed one after another without rest. Considered as effective as cardiorespiratory training
  18. Postural Considerations for Cardiorespiratory training
    • Rounded Shoulder-Watch for shoulders rounding and cervical extension
    • Anteriorly Rotated Pelvis-Bicycles and steppers not warranted at first, also treadmill be careful with hip flexors
    • Feet turn out-Foam rolling, control speed

What would you like to do?

Home > Flashcards > Print Preview