Using the Karvonen method, estimate the target heart rate for Claire, a 25-year-old female (5 foot 2 inches, 117 pounds) with a resting heart rate of 50 bpm who wants to be exercising at 85% of her maximal heart rate.
170 bpm
- [(HRmax - HRrest) x desired intensity] + HRrest
- 208 - (0.7 x age) = 191 = HRmax
- [(191-50) x 85%} + 50
- [141 x 85%] + 50
- 120 + 50 = 170 bpm
What are the five components of fitness?
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
What are some of the methods used to assign exercise intensity?
- VO2 max
- Maximal HR
- Heart rate reserve
- Metabolic equivalent
- RPE
- Talk test
What is Tabata training?
20 seconds of maximal exercise, 10 seconds of rest for 4 minutes.
Tabata training is a maximum of 4 minutes per mode. Tabata is rarely taught in fitness facilities the correct way because of the short duration and maximal demands.
NASM recommends trainers use what scale for the rate of perceived exertion - borg or 1 - 10?
1 to 10 scale.
1 - 10 scale is easier to understand than the borg scale.
What is zone 1 training?
Training that is below VT1.
Zone 1 training is light to moderate activity where a client is starting to sweat but can easily hold a conversation.
Describe a typical stage 2 interval session.
- Warm-up - low-level zone 1 for 5 minutes
- Conditioning
- 1 minute at zone 2
- 3 minutes at zone 1
- Repeat for desired amount of time
- Cool-down - low-level zone 1 for 5 minutes
Most clients (except athletes) only need what stages of cardiorespiratory training to achieve their goals?
Stage 1 and 2
Fill in the blank:
It is recommended that individuals get ____ minutes of moderate-intensity physical activity weekly to help reduce their risk of chronic conditions.
150 minutes
To see health benefits such as weight loss, 300 minutes is recommended.
What are the benefits of a warm-up?
- Increased heart and respiratory rate
- Increased tissue temperature
- Increased psychological prep for bouts of exercise
What muscles should be stretched in a warmup?
Areas that are deemed overactive in the assessments.
When is a client ready to progress from stage 1 to stage 2 cardiorespiratory training?
When they can maintain zone 1 exercise for at least 30 minutes at a time, 3 or more times a week.
Describe a typical stage 1 cardiorespiratory training session.
- Warmup - low level of zone 1 for 5 minutes
- Conditioning - maximal level of zone 1 for 30 minutes
- Cooldown - low level of zone 1 for 5 minutes
Describe a typical stage 2 steady-state cardiorespiratory training session.
- Warmup - low level of zone 1 for 5 minutes
- Conditioning - zone 2 for 30 minutes
- Cooldown - low level of zone 1 for 5 minutes
What are the three parts of a cardiorespiratory training program?
- Warm-up
- Conditioning phase
- Cool-down
Describe a typical stage 3 interval session.
- Warm-up - low-level zone 1 for 5 minutes
- Conditioning
- 1 minute at zone 2 moderate (increase intensity every 60 seconds until at zone 3)
- 1 minute at the middle level of zone 2
- 1 minute at zone 3
- Repeat steps 2 and 3 for desired time
- Cool-down - low-level zone 1 for 5 minutes
What are some common postural deviations that can occur during cardiorespiratory training?
- Forward head and rounded shoulders
- Anterior pelvic tilt
- Adducted and internally rotated knees
- Pronated feet
How long should a warm-up last?
5 - 10 minutes
What muscles should be stretched during a cooldown?
Overactive muscles and muscles used during the workout that day.
What are the benefits of a cool-down?
- Reduce heart and breathing rate
- Gradually cool body temperature
- Return muscles to optimal resting lengths
- Prevent pooling of blood in extremities
- Restore systems close to baseline
Fill in the blank:
The Borg scale for the rate of perceived exertion is from ___ - ___.
6 - 20
6 refers to resting heart rate, or about 60 bpm. 20 refers to maximal heart rate, or about 200 bpm.
Define:
Intensity
The level of demand placed on the body by a given activity.
What is high-intensity interval training?
(HIIT)
An exercise training method defined by intervals of near-maximal activity followed by a relatively short rest period.
In order for interval training to qualify as HIIT it needs to have a period of max intensity followed by rest and repeated. Working at submaximal levels is not HIIT.
Using the Tanaka formula, calculate the target heart rate for exercising at 65% of maximal heart rate for Bethany, a 33-year-old female who is 5 feet tall and weighs 132 pounds, and has a resting HR of 80bpm.
120 bpm
- 208 - (0.7 x age)
- 208 - (0.7 x 33)
- 208 - 23.1 = 184.9 (round up to 185)
- 185 x 65% = 120.25 (round down to 120)
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Chapter 1 - The Modern State of Health and Fitness64
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Chapter 2 - The Personal Training Profession24
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Chapter 3 - The Psychology of Exercise31
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Chapter 4 - Behavioral Coaching39
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Chapter 5 - The Nervous, Muscular, and Skeletal Systems78
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Chapter 6 - The Cardiorespiratory, Endocrine, and Digestive Systems76
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Chapter 7 - Human Movement Science88
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Chapter 8 - Exercise Metabolism and Bioenergetics53
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Chapter 9 - Nutrition57
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Chapter 10 - Supplementation28
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Chapter 11 - Health, Wellness, and Fitness Assessments46
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Chapter 12 - Postural, Movement, and Performance Assessments47
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Chapter 13 - Integrated Training and the OPT Model38
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Chapter 14 - Flexibility Training Concepts45
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Chapter 15 - Cardiorespiratory Fitness Training37
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Chapter 16 - Core Training Concepts28
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Chapter 17 - Balance Training Concepts18
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Chapter 18 - Plyometric (Reactive) Training Concepts15
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Chapter 19 - Speed, Agility, and Quickness Training Concepts16
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Chapter 20 - Resistance Training Concepts53
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Chapter 21 - The Optimum Performance Training Model58
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Chapter 22 - Introduction to Exercise Modalities25
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Chapter 23 - Chronic Health Conditions and Special Populations50
