Flexibility and Cardiovascular Training

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Questions and Answers

What effect does flexibility training have on bodybuilders?

It enhances cardiovascular endurance.

It increases muscular strength significantly.

It may compromise their range of motion. (correct)

It has no impact on bodybuilders.

What is the most recommended mode of aerobic activity?

Moderate intensity activities. (correct)

Low intensity stretching exercises.

High intensity interval training.

Heavy weightlifting sessions.

How can fat loss be maximized during cardiovascular training?

By training at low intensity continuously.

By using a variety of cardiovascular training modes. (correct)

By performing high-intensity workouts exclusively.

By relying solely on machine-based exercises.

How is moderate intensity defined in aerobic activity?

The intensity at which one breaks a sweat and can talk comfortably. (B) Signup and view all the answers

What should be done before a client attempts a new exercise?

Make certain the client understands the exercise involved. (A) Signup and view all the answers

What is cardiac output?

The amount of blood pumped per minute through the arteries. (A) Signup and view all the answers

Which method accurately determines heart rate during exercise?

Count beats for 15 seconds and multiply by 4. (C) Signup and view all the answers

What is a typical stroke volume range for an average individual?

75-80 mL per heart beat. (B) Signup and view all the answers

What should be prioritized in a beginner's resistance training program?

Multi-joint activities before less complex, single-joint exercises (D) Signup and view all the answers

What is the recommended rest period for beginner or intermediate clients during resistance training?

2-3 minutes (D) Signup and view all the answers

Which of the following best describes the repetition maximum (RM)?

The highest weight that can be lifted for a specific number of repetitions (A) Signup and view all the answers

When should explosive/power lifts be performed in a training program?

Before basic strength and single-joint training (B) Signup and view all the answers

What approach should be taken when addressing weak areas in training?

Work on weak areas before focusing on strong areas (A) Signup and view all the answers

How often should a client's 10 rep max test be reassessed?

Every 4-6 weeks (C) Signup and view all the answers

What does a longer rest period contribute to in resistance training?

Greater recovery of energy stores (B) Signup and view all the answers

Which energy system is primarily utilized during short, high-intensity resistance training?

Phosphogen system (D) Signup and view all the answers

What is the role of ATP-creatine phosphate during resistance training?

To quickly supply energy for short-duration, high-intensity efforts (B) Signup and view all the answers

What is the correct order of exercises when planning a resistance training workout?

Large muscle groups before small muscle groups (B) Signup and view all the answers

What factors are involved in the calculation of cardiac output?

Stroke volume and heart rate (C) Signup and view all the answers

What is the purpose of measuring heart rate reserve during exercise?

To set individual target heart rate ranges (B) Signup and view all the answers

At what percentage of heart rate reserve is improvement in cardiovascular health typically seen?

50% to 80% (A) Signup and view all the answers

How is caloric use calculated during exercise?

(METs x 3.5 x bodyweight in kg)/200 (D) Signup and view all the answers

What does the Rate of Perceived Exertion (RPE) scale measure?

Feelings of effort and strain (C) Signup and view all the answers

What distinguishes resistance exercise from resistance training?

Number of workouts involved (D) Signup and view all the answers

Which principle states that as muscle adapts to a stimulus, a greater stimulus is needed for further improvement?

Overload Principle (D) Signup and view all the answers

Which training method maximizes progress through variation?

Periodized training (C) Signup and view all the answers

What is maximal oxygen consumption commonly used to gauge?

Cardio-respiratory fitness (D) Signup and view all the answers

What type of testing is used when maximal testing is not practical for assessing fitness?

Submaximal testing (B) Signup and view all the answers

What metric is expressed in METs for activities like walking or jogging?

Intensity level (B) Signup and view all the answers

During which exercise intensity level would a person typically consume 3.5 mL of oxygen per kg per minute?

During rest (C) Signup and view all the answers

What does the SAID principle emphasize in resistance training?

Specific adaptations to imposed demands (B) Signup and view all the answers

How can overload be achieved in a resistance training program?

By varying the choice of exercises (C) Signup and view all the answers

Study Notes

Flexibility Training

Flexibility training benefits all clients, even those focusing on strength.
Bodybuilders, aiming for mass and strength, may experience decreased range of motion (ROM).
Prioritize flexibility alongside strength goals.

Cardiovascular Training

Cross-training (various cardiovascular modes) enhances fat loss and calorie burn.
Client preferences and needs should shape the cardiovascular training plan.
Moderate-intensity exercise is recommended. It involves slight sweat and increased heart rate while allowing conversation.
Demonstrations of moderate-intensity exercises improve client understanding and execution.
Machine-based cardiovascular training includes Stair Masters, treadmills, rowing machines, cycle ergometers, and elliptical trainers.

Measuring Exercise Intensity

Exercise intensity is measured by oxygen consumption and calorie burn.
Monitor heart rates frequently to ensure clients stay within a safe and effective range.
Improved cardiovascular health requires achieving a certain level of oxygen consumption or heart rate reserve.
Heart rate reserve is the difference between resting and maximum heart rates; healthy adults see improvement between 50% and 80% of HR reserve.
Maximal oxygen consumption is the best measure of cardio-respiratory fitness (achieved at max exertion).
Resting oxygen consumption is 3.5 mL of oxygen per kg of body weight per minute (1 MET).

Measuring Caloric Use

Formula for calculating calories used per minute: (METs x 3.5 x bodyweight in kg)/200
Example: A 150-lb client walking at 7 mph on a treadmill at 0% intensity burns approximately 630 calories in 45 minutes.
Typical oxygen consumption ranges from 45-80 mL/kg/min (11-23 METs).
Submaximal testing (Rockport Walk Test, Step Test, Field Protocols) estimates intensity, but has inherent error and considers only trends.
Rate of Perceived Exertion (RPE) Scale (6-20) measures subjective effort during exercise.

Resistance Training

Resistance training (RT) targets specific muscle groups and improves overall health.
Resistance exercise (single session) is distinct from resistance training (multiple sessions).
The SAID principle (Specific Adaptations to Imposed Demands) means that training adaptations require increasing stimulus.
The overload principle necessitates gradually increasing demand (resistance, reps/sets, rest periods) for consistent improvement.
Periodized training varies the program to prevent boredom and optimize progress.
Beginners should focus on simple techniques and multi-joint exercises initially. Multi-joint exercises typically recruit more muscle groups.
Large muscle groups are typically trained before small muscle groups.
Alternate pushing and pulling exercises for total body workouts.

Determining Resistance

Repetition maximums (RMs) guide resistance determination based on training goals (strength, hypertrophy, endurance).
10-rep max tests assess client strength and predict 1-rep max.
- Use proper form; allow rest if exceeding 10 reps.
- Use the Brzycki formula for 1-rep max prediction.
Fitness assessments should include 10 rep max tests reevaluated every 4 to 6 weeks.

Determining Rest Periods

ATP-creatine phosphate is the primary energy system in resistance training; it replenishes quickly.
Resistance training using glycolytic and ATP-creatine phosphate leads to faster, but more demanding muscle hypertrophy.
Advanced strength training requires longer rest periods (~3-5 minutes) for heavy, low-rep workouts.
Beginner/intermediate clients need shorter rests (2-3 minutes).
Rest must be observed; trainer should note signs of fatigue, nausea, or muscle soreness.
Shorter rest periods are often better for smaller muscle groups; recovery time increases with age.

Interval Training

Different workout intervals target various energy systems to enhance fitness.

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Description

This quiz covers the essential aspects of flexibility and cardiovascular training. It emphasizes the benefits of flexibility for all clients and outlines the importance of moderating cardiovascular exercise based on individual needs. Additionally, it discusses methods for measuring exercise intensity to ensure safe and effective workouts.