NASM CH 15 cardio training
What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
150 minutes per week
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
3.5 mL/kg/min
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5 times a week
Tanaka formula
A mathematical formula used to estimate an individual's maximal heart rate: 208 - (0.7 × age).
Target heart rate
A predetermined exercising heart rate.
Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long?
Between 5 and 10 minutes
The five components of fitness include which of the following?
Cardiorespiratory (aerobic) fitness
How is nonexercise activity thermogenesis (NEAT) best defined?
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs
When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?
From VT1 to the midpoint between VT1 and VT2
Ventilation
Process by which oxygen is transferred to the muscles from the lungs.
What term is used to describe the process and speed from which frequency, intensity, time, and type are increased?
Rate of progression
Midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
What does the term midpoint refer to?
The intensity level halfway between VT1 and VT2
Adherence
The level of commitment to a behavior or plan of action.
Intensity
The level of demand placed on the body by a given activity.
Frequency
The number of training sessions in a given timeframe.
How is ventilatory threshold 1 (VT1) best defined?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Ventilatory threshold 1 (VT1)
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
Ventilatory threshold (Tvent)
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.
Rate of progression
The process and speed from which frequency, intensity, time, and type are increased.
Inspiration
The process of contracting the inspiratory muscles to move air into the body.
Morbidity
The state of having a disease.
Volume
The total amount of work performed in each timeframe, typically 1 week.
Which of the following statements regarding true Tabata training is considered accurate?
The total duration of the workout is 4 minutes long and performed at 170% of VO2max.
Progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
TRUE OR FALSE? The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration.
True
Which of the following is considered the gold standard measurement for cardiorespiratory fitness?
VO2max
What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production?
Ventilatory threshold (Tvent)
Zones
Zone 1: Less than 145 bpm Zone 2: 145-154 bpm (VT1 to midpoint) Zone 3: 155-164 bpm (midpoint to VT2) Zone 4: 165 bpm and higher
Mortality
A state or a risk of death or dying.
Steady-state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
Talk test
An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels.
High-intensity interval training (HIIT)
An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.
What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)?
At least 3 times a week
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
Which of the following is a predictive factor for knee injury?
Knee valgus
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
Which stage(s) are most appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise?
Stages 1 and 2
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
Enjoyment
The amount of pleasure derived from performing a physical activity.
Which of the following does not meet the criteria for exercise or activity to be considered aerobic?
The exercise is intense.
FITTE-VP
frequency, intensity, type, time, enjoyment, volume, and progression
