NCCPT Exam > Chapter 11 > Flashcards

Chapter 11 Flashcards

Cardiovascular exercise (121 cards)

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1
Q

What is cardiovascular exercise?

A

Exercise that improves the function of the heart and blood vessels

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2
Q

What does cardiorespiratory exercise refer to?

A

The heart blood vessels and lungs

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3
Q

How are cardiovascular and cardiorespiratory exercise used in this text?

A

Interchangeably

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4
Q

Why is cardiovascular exercise important in modern society?

A

Because daily life requires little physical effort and inactivity increases disease risk

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5
Q
A
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6
Q

What are the primary benefits of cardiovascular exercise?

A

Improved health wellness and disease prevention

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7
Q

What benefit of cardiovascular exercise reduces fatigue?

A

Improved efficiency of the cardiovascular system

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8
Q

How does cardiovascular exercise reduce fatigue?

A

By improving oxygen delivery and reducing symptoms like drowsiness and irritability

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9
Q

How does cardiovascular exercise improve energy levels?

A

By increasing stroke volume and blood flow to the brain

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10
Q

What mental health benefit is linked to cardiovascular exercise?

A

Reduced depression anxiety and stress

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11
Q

What hormones are released during high intensity cardiovascular exercise?

A

Endorphins

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12
Q

What proteins are released during long duration low intensity exercise?

A

Growth factors

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13
Q

How does cardiovascular exercise reduce stress?

A

By improving brain chemistry and stress resilience

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14
Q

How does cardiovascular exercise help prevent cancer?

A

By lowering risk of multiple cancers through regular activity

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15
Q

How does cardiovascular exercise enhance self image?

A

By improving physical competence confidence and body composition

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16
Q

How does cardiovascular exercise slow aging?

A

By preserving muscle mass immune function and metabolic health

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17
Q

How does cardiovascular exercise improve sleep?

A

By improving sleep quality duration and recovery

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18
Q

How much aerobic exercise can improve sleep?

A

As little as 10 minutes

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19
Q

When is cardiovascular exercise best for sleep quality?

A

Morning or afternoon

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20
Q

How does cardiovascular exercise improve mental acuity?

A

By improving brain blood flow reducing inflammation and increasing growth factors

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21
Q
A
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22
Q

What is aerobic exercise?

A

Exercise that improves the body’s ability to absorb and transport oxygen

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23
Q

What is the cardiovascular system responsible for?

A

Transporting nutrients and removing waste

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24
Q

What diseases are associated with inactivity?

A

Cancer diabetes and heart disease

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25
26
What are the principles of cardiovascular training?
Specificity individual differences progressive overload and reversibility
27
What does the principle of specificity mean?
Training should match the client’s activity or sport
28
What does the principle of individual differences mean?
Programs must be based on assessment and client response
29
What does progressive overload mean in cardiovascular training?
Gradual increases in frequency intensity or duration
30
What is the recommended progression limit per week?
No more than 10 percent
31
How many variables should be changed at once?
One to two
32
What does the principle of reversibility mean?
Fitness declines when training stops
33
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What is general adaptation syndrome?
The body’s response to stress through alarm resistance and exhaustion
35
What happens during the alarm stage?
Fatigue soreness and weakness
36
What happens during the resistance stage?
Positive physiological adaptation
37
What happens during the exhaustion stage?
Burnout injury or illness
38
What is the fitness fatigue paradigm?
Higher intensity increases fitness and fatigue simultaneously
39
Why is recovery essential?
Fitness remains longer than fatigue if recovery is adequate
40
What is tapering?
Reducing training volume or frequency to allow recovery
41
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What are acute variables for cardiovascular exercise?
Frequency intensity time type resistance rest and recovery
43
What does frequency refer to?
How often cardiovascular exercise is performed
44
What is a typical cardiovascular frequency range?
Three to six sessions per week
45
What does intensity refer to?
How hard the cardiovascular exercise is
46
What does time or duration refer to?
Length of the exercise session
47
What does type refer to?
Mode of cardiovascular exercise
48
What does resistance refer to?
External or environmental load affecting intensity
49
What does recovery refer to?
Time and methods used to allow adaptation
50
51
What does FITT stand for?
Frequency intensity time and type
52
Why is FITT important?
It structures cardiovascular programming
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What are common ways to measure cardiovascular intensity?
Heart rate RPE METs talk test and VO2 max
55
What is VO2 max?
The maximum amount of oxygen the body can use during exercise
56
How is VO2 max measured?
Milliliters of oxygen per kilogram per minute
57
Can VO2 max be improved?
Yes with training
58
What is resting heart rate?
Heart rate when the body is completely at rest
59
What does a lower resting heart rate indicate?
Improved cardiovascular efficiency
60
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What is rate of perceived exertion?
A subjective measure of exercise intensity
62
What scales are used for RPE?
Borg scale and modified Borg scale
63
What is the talk test?
Using ability to speak to estimate intensity
64
What does inability to talk indicate?
High intensity effort
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What is a MET?
A measure of energy expenditure relative to rest
67
What is 1 MET?
Resting metabolic rate
68
How is MET used?
To estimate exercise intensity and calorie expenditure
69
What are limitations of METs?
Environmental and fitness differences affect accuracy
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What is target heart rate?
The desired heart rate during exercise
72
How is maximum heart rate estimated?
220 minus age
73
What is heart rate reserve?
Maximum heart rate minus resting heart rate
74
What formula calculates target heart rate?
Karvonen formula
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What is low intensity steady state (LISS)?
Long duration aerobic exercise at low intensity
77
What is moderate intensity cardiovascular training?
Aerobic exercise at moderate effort
78
What is high intensity interval training (HIIT)?
Short bursts of high intensity with recovery periods
79
What are aerobic intervals?
Intervals that stay below anaerobic threshold
80
What is anaerobic interval training?
Maximal intensity intervals relying on anaerobic metabolism
81
What is Tabata training?
20 seconds maximal effort 10 seconds rest for 8 rounds
82
What is Fartlek training?
Variable pace outdoor running based on terrain or landmarks
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What is lactate threshold?
The highest intensity that can be sustained with minimal lactate accumulation
85
What is ventilatory threshold?
The point where breathing increases disproportionately
86
What happens at ventilatory threshold?
Breathing becomes rapid to expel carbon dioxide
87
How is ventilatory threshold identified?
Breathing patterns rather than blood draw
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What are heart rate zones?
Intensity ranges based on percent of maximum heart rate
90
What is zone 1?
Very light intensity recovery or warm up
91
What is zone 2?
Light intensity endurance training
92
What is zone 3?
Moderate intensity aerobic conditioning
93
What is zone 4?
Hard anaerobic effort
94
What is zone 5?
Maximum effort sprint intensity
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Why are warm ups important?
They prepare the cardiovascular and musculoskeletal systems
97
How long should a general warm up last?
Five to ten minutes
98
What should a warm up include?
Low intensity activity and movement preparation
99
Why are cooldowns important?
They prevent blood pooling and dizziness
100
What can happen if exercise stops abruptly?
Blood pooling and fainting
101
102
What physiological adaptations occur with aerobic exercise?
Improved endurance fat metabolism and recovery
103
What muscle fibers are primarily used in aerobic exercise?
Type I slow twitch fibers
104
Can type II fibers become type I?
No
105
What is angiogenesis?
Development of new blood vessels
106
What metabolic adaptations occur with aerobic training?
Increased mitochondria and myoglobin
107
What cardiac adaptations occur with aerobic training?
Stronger heart increased stroke volume lower resting heart rate
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109
What are common modes of cardiovascular exercise?
Walking running swimming cycling rowing and machines
110
Why is walking a good cardiovascular exercise?
Low impact and accessible
111
What posture is recommended for walking?
Neutral spine engaged core relaxed shoulders
112
What is proper foot motion during walking?
Heel to toe roll
113
What is a benefit of swimming?
Low impact and joint friendly
114
Why is cycling considered low impact?
Reduced joint stress
115
What is rowing?
A full body low impact cardiovascular exercise
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What environmental factors affect cardiovascular exercise?
Heat humidity cold wind altitude terrain and pollution
118
How does heat affect cardiovascular exercise?
Increases cardiovascular strain
119
How does altitude affect cardiovascular exercise?
Reduces oxygen availability
120
How does terrain affect intensity?
Uneven surfaces increase intensity and muscle demand
121
Why must environment be considered in programming?
It changes intensity and recovery needs
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