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
- Using stairs
- Parking farther from the desired location
- Mowing the yard
- Raking leaves
- Treadmill, stationary bike, stepper, ARC trainer
- Aerobics class
- Weight training
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.
- Low Intensity
- Walking, Light jog, Yoga
- Max Heart Rate Zone 1 65% to 75%
- Moderate Intensity Training
- Group Classes, Dance, Spinning, Kickboxing, Step
- Max Heart Rate Zone 2 76% to 85%
- 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