Cardiorespiratory Fitness
What is the ability of the cardiovascular and respiratory systems to provide oxygen during activity called
Cardiorespiratory fitness
which measurement is considered the gold standard for measuring cardiorespiratory fitness
VO2 max
How many minutes of moderate-intensity aerobic activity should adults accumulate each week according to the notes
150 minutes
What are the three main phases of a cardiorespiratory fitness program?
the warm-up, conditioning phase, and cool-down?
What principle states that the body adapts specifically to the demands placed on it?
The SAID principle, or specific adaptation to imposed demands?
What does the acronym FITTE-VP stand for
Frequency, intensity, type, time, enjoyment, volume, and progression
using the basic estimated maximum heart rate formula, what is the estimated maximum heart rate of a 20 yo
200bpm (220-20)
75 minutes
How long does the PowerPoint suggest for exercise preparation during the warm-up?
5–10 minutes?
Which stage is designed for individuals who are new to exercise and aims to build an aerobic base at the lowest intensity?
What are two major benefits of cardiorespiratory fitness training discussed in the chapter
long-term health benefits and weight loss
What is the name of the formula that uses maximum heart rate, resting heart rate, and desired exercise intensity to calculate target heart rate
karvonen formula
what type of training uses short bouts of high-intensity exercise performed at maximum or near-maximum effort
HIIT training (high-intensity interval training)
What are the two types of warm-ups identified in the chapter?
general and specific warm-ups?
Which stage introduces aerobic interval training for individuals with intermediate fitness levels, using intervals just above VT1?
Stage 2
which part of FITTE-VP describes the total amount of work completed within a timeframe
volume
what are the two methods of estimating exercise intensity that do not require calculating a target heart rate
what training method involves 20s of maximum effort followed by 10s of rest for eight intervals
tabata training
What is the main purpose of the cool-down phase?
restoring physiological systems back to baseline?
Which stage is designed for sport-specific training and uses advanced sports drills to enhance athletic performance?
Stage 5
why should cardiorespiratory training progression be individualized for each client
progression depend on the client's goals, health status, physical abilities, and response to exercise
One MET equals 3.5mL of oxygen per kilogram per minute. What is this measurement used to relate
exercise intensity to energy expenditure
What type of training combines low-, moderate-, and high-intensity efforts within one workout?
Fartlek training
What two categories of techniques are listed as suggested activities for both the warm-up and cool-down?
cardiorespiratory and flexibility techniques?
Which stage uses intervals at VT1 and VT2 to build aerobic endurance for individuals with moderately advanced fitness levels?
Stage 3