Free Study Guide for the NASM CPT Exam Chapter 8 – Cardiorespiratory Fitness Training

    Compare to the Overtraining Page

    Overtraining can be defined by someone who tries to workout beyond the point of being able to recover. Your body needs enough time to recover between exercise bouts. Not only do you need rest days, but also varying the level of intensity is important. This is why the 3 stages have been created to ensure you dont push yourself beyond what you can recover from. The result of overtraining is a decrease in performance and the ceasing of performance improvement, in some situations one can even lose strength and muscle size.

     

    Compare to General vs. Specific Warm Up

    A General Warm up is meant to increase the readiness of the body to perform any and all exercise. It differs from the specific warm up by not targeting a specific area of the body or future movement to be performed. You can think of a specific warm up as a set of push ups before a bench press workout. A general warm up can be thought of as walking or jogging on a treadmill before a circuit training session.

     

    Compare to the Cool Down Phase

    A Cool Down is important to our bodies because it slowly transitions the body back to a state of rest. The benefits of doing a proper cool down are it slowly reduces the heart rate, prevents pooling of blood in the extremities, restores normal body temperature and re-optimizes muscle length.

     

    Compare to FITTE Factors 

    FREQUENCY
    Frequency refers to the number of training sessions or activity sessions for a given time frame. The time frame usually consists of a week. But, depending on the client and his or her goals, it may be one workout a day, a month, or a year. For general health requirements the recommended frequency of activity is preferably every day of the week, for small quantities of time. For improved fitness levels, the frequency is three to five days a week.
    INTENSITY
    Intensity refers to the level of demand the activity places on the body. This is usually generic xenical orlistat measured by heart rate. For general health requirements moderate intensity is preferred. This would be perceived as enough demand to increase heart and respiratory rates, but not cause exhaustion or breathlessness. Levels range from 65 to 95% of maximal heart rate (HR max).
    TIME
    Time refers to the length of time engaged in the activity. This is usually measured in minutes.  For general health requirements, approximately 30 total minutes a day for 5 days a week is recommended.
    TYPE
    Type refers to the mode or activity used.  This can be virtually any activity.  For general health requirements, this may consist of:
    • Using stairs
    • Parking farther from the desired location
    • Mowing the yard
    • Raking leaves
    For improved fitness levels, this may consist of:
    • Treadmill, stationary bike, stepper, ARC trainer
    • Aerobics class
    • Sports
    • Weight training
    ENJOYMENT
    Enjoyment refers to the amount of pleasure derived from the activity by the client.  One of the most important components of a properly designed training program is that it must be enjoyable. This means that the program and its activities must coincide with the personality, likes, and dislikes of the client. This ultimately translates into compliance, and that will equal results.

    Reference: http://www.metropolitan-fitness.com/blog/2012/03/18/The-FITTE-Factors-General-Guidelines-for-Cardiorespiratory-Training.aspx

     

    Compare to Table 8.9 – Training Zones

    They are three different training zones for cardiorespiratory training programs. In these training zones you have three different heart rate zones as well.  Each stage helps to build a strong cardiorespiratory.

    Zone One

    • Low Intensity
    • Walking, Light jog, Yoga
    • Max Heart Rate Zone 1 65% to 75%

    Zone Two

    • Moderate Intensity Training
    • Group Classes, Dance, Spinning, Kickboxing, Step
    • Max Heart Rate Zone 2 76% to 85%

    Zone Three

    • High Intensity Training
    • Sprints, Maximal effort cardio
    • Max Heart Rate Zone 3 86% to 95%

     

    Compare to Circuit Training

    Circuit Training is another beneficial form of cardiorespiratory training. In circuit training you perform strength and/or cardio training exercises one right after the other with minimal to no rest. It is also possible to add flexibility training into the circuit training routine. Like always you have levels in which you can place your clients based on their ability level.

    •                Stabilization Level
    •                Strength Level
    •                Power Level