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24 Cards in this Set
- Front
- Back
General warm-up
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Low-intensity exercise of movements not necessisarily related to more intense exercise to follow
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Specific warm-up
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Low-intensity exercise of movements that mimic the more intense exercise to follow
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Benefits of warm-up
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Increased heart & respiratory rate, increased tissue temperature, increased psychological preparation for exercise, questionable value in injury prevention but still viewed as important
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Warm-up with client with muscular imbalances
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SMR first to inhibit overactive muscles, then static stretching of those same overactive muscles
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Warm-up in stregth & power levels
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SMR 5-10 min & active-isolated stretches 3-5 of overactive muscles, then 5-10 gen cardio; power- SMR 5-10, then 5-10 dynamic stretching of those muscles which serves as cardio
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Cool-down
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5-10 min of lowered intensity if had been high, then corrective SMR & static stretching, give proposed benefits but no scientific basis
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Cardio decreases
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Fatigue, anxiety & depression, coronary artery disease (CAD), hypertension, non-insulin dependent diabetes mellitus, cancer, osteoporosis, obesity
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Cardio increases
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Flexibility (potentially), work/sports performance, sense of well-being, blood lipid profile, insulin sensitivity, glucose tolerance, immunity
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Cardio adaptations
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Increases VO2 max, stroke volume, cardiac output, oxidative capacity of muscle; decreases resting & exercising heart rate
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FITTE factors
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General guidelines for cardio training- frequency, intensity, time, type, enjoyment
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Cardio fitness recommendations
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3-5 days/wk, 60-90% HR Max, 20-60 min
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VO2 Max
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Highest volume of oxygen a person can consume during exercise; measured by stress test or estimated by other formulae
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Law of thermodynamics as applied to weight loss
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Body fat can only be lost when more energy is being burned than consumed
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Fat-burning myth
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Exercise at lower % MHR burns more fat than glycogen (carbs) but that's irrelevant. It's total calories burned that ultimately determines body fat reduction, not whether they're from fat or carbs during exercise.
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EPOC
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Excess postexercise oxygen consumption, elevation of body's metabolism after exercise, uses more oxygen (= burns calories) in order to replenish energy supplies, lower tissue temperature, & return body to resting state
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How to maximize EPOC
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Higher intensity workouts and splitting sessions
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General adaptation syndrome
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The body will adapt to the level of stress placed on it and will require more or varied amounts of stress to produce a higher level of adaptation carryover
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Cardio zone 1
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65-75% MHR, aerobic, uses muscle glycogen & fatty acids, increases blood volume & oxygen to cells enabling heart to get stronger and cells to work to capacity
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Cardio zone 2
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80-85% MFR, aerobic/anaerobic, uses muscle glycogen & lactic acid,
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Cardio zone 3
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86-90% MHR, anaerobic, ATP/CP & muscle glycogen, true high-intensity, sustainable 10-60 seconds, power level OPT, ususally 1x/wk enough
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OPT stage 1 cardio
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Start slow & work up to 30-60 minutes in cardio zone 1 60-75% after 5 minute warm-up, can move to stage 2 when can maintain that 30 minutes 2-3x/wk
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OPT stage 2 cardio
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Intro to interval training, 5 min zone 1 warm-up, 1 min to work up to & maintain zone 2 at 80-85%, 5 min zone 1, repeat for 30-60 minutes, alternate days with stage 1 cardio
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OPT stage 3 cardio
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Warmup 10 then increase workload every minute until in stage 3, drop back down to zone 2, they give a garbage description
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Circuit training
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Performing a series of resistance exercises one after the other with minimal rest in between
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