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Cardio test out info
Cardio test out
40
Anatomy
Professional
09/20/2011

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Cards

Term
7 general guidelines for safety
Definition
1. hydration
2. clothing
3. footwear
4. warm up and cool down
5. frequency, intensity, duration
6. breathing
7. adding or subtracting new exercises
Term
5 roles of water in the body
Definition
1. thermoregulation
2. transportation of nutrient and waste products
3. solvent for vitamins, minerals, amino acids, and glucose
4. acts as a cushion and adds structure to the body
5. joint lubrication
Term
4 general guidelines for fluid intake
Definition
1. the basic goal is to avoid dehydration
2. drink before you become thirsty
3. average for sedentary adults: 1.4-2.6 liters per day
4. average urine production: 1.1 liters per day
Term
in general shoes should provide four things
Definition
comfort, stability, flexibility, durability
Term
running shoes are generally made with three different lasts
Definition
1. strait last (overpronators, think Kyle)
2. semi curved (neutral strikers)
3. curved last (supinators, run on outside of feet)
Term
a proper warm up (three things)
Definition
1. begins with low intensity
2. workload increases incrementally for 5-10 minutes until the desired intensity is reached.
3. stretching may be added
Term
a proper cool down (two things)
Definition
1. 5-10 min is recommended
2. stretching may be added
Term
general guidelines for cardio exercise
Definition
1. frequency 2-5 sessions per week
2. intensity 55% to 85% of HRR
3. duration 20-60 min
Term
primary muscles used on treadmill
Definition
quads
hamstrings
gluteus
iliopsoas
tibialis anterior
gastrocnemius
soleus
Term
stair climber primary muscles
Definition
1. quads
2. hamstrings
3. gluteus
4. erector spinae
5. gastrocnemius
6. soleus
Term
stair climber technique (rom and stepping speed)
Definition
ROM: 4-8 inches
Stepping Speed: 43-95 step/min
Term
eliptical trainer
Definition
1. quads
2. hamstrings
3. gluteus
4. iliopsoas
5. tibialis anterior
6. gastrocnemius
7. soleus
Term
stationary bike primary muscles
Definition
1. quads
2. hamstrings
3. gluteus
4. tibilais anterior
5. gastrocnemius
6. soleus
Term
rowing machine phases
Definition
1. drive
2. finish
3. recovery
4. catch
Term
walking primary muscles and running primary muscles
Definition
1. quads
2. hamstrings
3. gluteus
4. iliopsoas
5. tibilais anterior
6. gastrocnemius
7. soleus
Term
4 different kinds of traditional aerobics
Definition
1. low impact
2. moderate impact
3. high impact
4. combination hi/low impact
Term
seven benefits of cardio
Definition
1 vo2 max increase
2 resting heart rate decrease
3 stroke volume and cardiac output increase
4 oxidative capacity of muscle increases
5 body composition change
6 increase in capillaries, mitochondria, and glucose transporters
7 contributes to the prevention of cvd, cancer and diabetes
Term
principal of overload
Definition
the body must be challenged greater than its current ability in order to cause change
Term
principal of progression
Definition
the body must be continually overloaded in order to continue to see results
Term
principal of specifiicity
Definition
the body adapts to exactly how we train it
Term
principal of individuality
Definition
no two people are identical; training programs should be personalized for optimal results
Term
principal of reversibility
Definition
if you don't use it you lose it; benefits achieved through exercise will disappear if exercise is terminated
Term
principal of initial values
Definition
individuals with a low fitness level will see change quicker than a more fit individual
Term
principal of diminishing returns
Definition
there is a point at which running one more mile or staying on a machine five more minutes will not further improve your fitness level
Term
frequenct guidelines for
beginner
intermediate
advanced
Definition
beginner: 2-3 days/week
intermediate: 4-5 days/week
advanced: 5-6 days/week
Term
intensity guidelines
Definition
1 exercise intensity is the main determinant of exercise frequency and duration
2 regulating and monitering exercise intensity are key to prescribing the correct aerobic endurance training program and preventing over and under training
3. monitoring ones heart rate during cardio exercise is the most effective way to ensure proper intensity is achieved
Term
4 different methods for determining exercise intensity
Definition
kavonen
age predicted
RPE
talk test
Term
karvonen formula
Definition
(220-age)-RHR * %range + RHR = Target heart rate range
Term
age predicted maximal heart rate method
Definition
220 - age * % range = Target heart rate range
Term
RPE scale
Definition
borge scale 6-20 (a 13 would equal 130)
modified borge scale 0-10
Term
the talk test
Definition
client is exercising at an appropriate intensity level when she can have a conversation during the workout session.
should have to take additional breaths between words but heavy breathing or gasping indicate intensity is too high
TALK but not SING
Term
6 basic types of cardio
Definition
1 indoor
2 outdoor
3 weight bearing
4 non weight bearing
5 machine based
6 non machine based
Term
4 benefits of a warm up
Definition
1 increases core body and muscle temp
2 increases blood flow to working muscles
3 allows nervous system an opportunity to prepare for increased demands
4 provides time to prepare psychologically
Term
2 benefits of a cool down
Definition
1 prevent blood from pooling in lower extremities
2 allows time for body to prepare for less activity
Term
steady state training
Definition
refers to any form of aerobic/cardio training where some reasonably steady intensity is maintained for an extended period
30-60 minutes
Term
steady state goals
Definition
*SS are ideal for beginners
1 improve aerobic capacity
2 develop endurance in supporting musculature
3 increase fat utilization
4 increase glycogen sparing
Term
long slow distance
Definition
once a specific intensity is achieved the exercise continues as long as individual is able to maintain his or her heart rate within prescribed zone
30 min - 2 hours
Term
Goals of LSD
Definition
LSD are performed with a lower than usual intensity to allow for a longer duration for the session
1. improve anaerobic threshold
2. develop endurance in supporting musculature
3. increase fat utilization
4. increase glycogen sparing
Term
pace/tempo training
Definition
requires a person to exercise at the highest percentages of their heart rate range
usually lasts 20-30 minutes
improves VO2 max
Term
interval training
Definition
involves alternating between bouts of higher and lower intensity during a workout
a combination of LSD and pace/tempo
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