NASM CPT Chpt 8 - Cardiorespiratory Fitness Training

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Charlie581
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213240
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NASM CPT Chpt 8 - Cardiorespiratory Fitness Training
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2013-04-18 20:19:01
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NASM CPT Chpt Cardiorespiratory Fitness Training
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NASM CPT Chpt 8 - Cardiorespiratory Fitness Training
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  1. Cardiorespiratory Fitness
    Ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscle during sustained physical activity
  2. Integrated Cardiorespiratory Training
    Way of training programs that systematically progress clients through various stages to achieve optimal levels of physiological, physical, and performance adaptations by placing stress of the cardiorespiratory system.
  3. General Warmup
    • Consists of movements that do not necessarily have any movements specific to the actual activity to be performed
    • Ex: Walking/Treadmill/Stationary-bike
  4. Specific Warmup
    Consists of movements that more closely mimic those of the actual activity, often referred to as dynamic stretches.
  5. How long does a typical warmup period last?
    Between 5-10 minutes
  6. What are the benefits/effects of a warmup?
    • Increased heart and respiratory rate
    • Increased tissue temperature
    • Increased physiological preparation for bouts of exercise
  7. what does F.I.T.T.E. stand for?
    • Frequency
    • Intensity
    • Type 
    • Time
    • Enjoyment
  8. Frequency
    The number of training session in a given time frame
  9. Intensity
    The level of demand that a given activity places on the body
  10. Maximal Oxygen Consumption 
    ()
    The highest rate of oxygen transport and utilization achieved at maximal physical exertion
  11. Oxygen Uptake Reserve 
    ()
    The difference between resting and maximal or peak oxygen consumption
  12. Ventilatory Threshold 
    The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production
  13. HR percentages for...

    Zone 1: ?
    Zone 2: ?
    Zone 3: ?
    • Zone 1: 65% - 75% of 
    • Zone 2: 76% - 85% of 
    • Zone 3: 86% - 95% of 
  14. Stage 1
  15. Stage 2
  16. Stage 3
  17. Stabilization level -
    Circuit Training exercises
    • 1. Ball dumbbell chest press
    • 2. Ball dumbbell row
    • 3. Single-leg scaption
    • 4. Single-leg dumbbell curl
    • 5. Ball dumbell tricep extension
    • 6. Step-up to balance
    • 7. Rest
  18. Strength level -
    Circuit Training exercises
    • 1. Dumbbell chest press
    • 2. Machine cable row
    • 3. Seated dumbbell overhead press
    • 4. Standing barbell curl
    • 5. Machine triceps pushdown 
    • 6. Multi-planar lunges
    • 7. Rest
  19. Power level -
    Circuit Training exercises
    • 1. MB chest press
    • 2. MB soccer throw
    • 3. MB scoop toss
    • 4. Squat jump
    • 5. Rest

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