Benefits of Cardiorespiratory Fitness
Guidelines for Cardiorespiratory programming
Warming up and Cooling Down
Cardiorespiratory training systems
Modalities and Equipment
100
What is cardiorespiratory Fitness?
What is the ability to perform repetitive, moderate to high intensity, large muscle movement for a prolonged period of time
100
What does mode mean in regards to improving cardiorespiratory fitness
What is the type of activity that is used
100
List 2 benefits of a warm up as discussed in class?
What is Increased blood flow to working muscles, increases core temperature, gradually increases HR, Increases metabolic rate
100
List 3 of the 5 cardiorespiratory training methods discussed in class
What is Continuous training, interval training, fartlek training, super-circuit training, cross training
100
List 4 out of the 6 pieces of cardio equipment discussed in class
What is Treadmill, cylcling, stair climbing machine, ergometer, elliptical, rowing machine
200
List two of the benefits cardiorespiratory fitness in the reduction in coronary heart disease
What is Reduced resting blood pressure, Increased HDL cholesterol, Decreased Trigylcerides, Reduced body fat, Reduced insulin needs
200
Explain how to figure out ones target HR range in regards to intensity of cardiovascular fitness
What is 220-Age=Max HR That number multiplied by .60 and .80
200
How long should a warm up consist of?
What is 5-10 minutes
200
Define Continuous training
What is exercising at the same workload for a prolonged period of time (20-60) minutes without rest
200
List a benefit of using an elliptical machine
What is Easy on the joints due to the low impact
300
List two improvements in cardiovascular and respiratory function in relation to cardiorespiratory fitness
What is Increased VO2 max, stronger heart, decreased HR, Increased bone density in skeletal muscle, increased anaerobic threshold, increased stamina and energy
300
List two factors in determing appropriate HR percentages when working with a client
What is Clients risk factors, clients level of fitness, clients goals, clients level of motivation
300
What percentage range should a clients HR percentage consist of during a warm up from their total target HR range.
What is (10-30%)
300
Explain what super circuit training is?
What is training that alternates aerobic exercise stations with resistance exercise stations.
300
What muscle regions are being utilized the most when using the rowing machine
What is lower body region
400
List 3 other benefits of cardiorespiratory fitness discussed in class?
What is Decreased anxiety and depression, enhanced feelings of well being, enhanced performance of work and sport activities, improved sleep, improved immune function, increased quality of life, decreased morbidity and mortality
400
What is the recommended time and days a person should exercise according to the guidelines? note this is not for maintaining weight loss.
What is 30 minutes a day for 5 days a week
400
How many minutes should a cool down period consist of?
What is 3-5 minutes
400
Give one method of aerobic cross-training as discussed in class?
What is Using a variety of equipment for one workout -Using a variety of equipment for one week. -Using different methods of cardiovascular training to train for something specific during a specific season
400
List 2 cues a person should always avoid doing while using the stair climber machine
What is leaning forward on the machine and hanging on the machine
500
What does decreased morbidity and mortality mean?
What is Decreased risk for disease and death
500
How much cardiovascular exercise is recommended for maintaining weight loss? Days.
What is 4-5 days a week
500
List 2 benefits of performing a cool down?
What is prevents blood pooling in the extremities, reduces feelings of dizziness, lowers HR and BP, helps relieve lactic acid, minimizes cardiac arrythmias.
500
Explain the difference between interval training and Fartlek training?
What is Interval training involves repeated bouts of harder work interspersed with periods of easier work that is programmed into the machine whereas fartlek training the client has the free will at any time to switch from the harder bouts of intensity to lower bouts.
500
What is the major benefit for people using upper body ergometers?
What is because is good for clients who have lower body injuries and it also raises the HR.
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