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Introduction to Exercise Science for Fitness Professionals: Chapter 6: Cardiorespiratory Training Principles

Introduction to Exercise Science for Fitness Professionals
Chapter 6: Cardiorespiratory Training Principles
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

VI

Chapter 6: Cardiorespiratory Training Principles

Objectives

  1. Define the cardiovascular and respiratory system
  2. Describe how the cardiorespiratory system works
  3. Identify the benefits of cardiorespiratory fitness
  4. What is the importance of this system?
  5. Identify methods for assessing and improving the CR system

Terminology

  • Cardiorespiratory system: The term used to describe the relationship between the cardiovascular system (heart and blood vessels) and respiratory system (lungs).
  • Calorie: A term used to describe food energy. Scientifically, it is the amount of energy needed to raise one kilogram of water, 1 degree Celsius. More accurately, it is one kilocalorie.
  • Adenosine Triphosphate (ATP): The basic unit of energy used by the cells.
  • Aerobic energy system: The term used to describe the way cells produce ATP. In this case, the cells require oxygen to assist in ATP production.
  • Mitochondria: The area (organelle) of the cell where ATP is produced.
  • Creatine phosphate: a compound found in the cells and used by the immediate energy system that can be used to produce ATP.
  • Non-oxidative energy system: a term used to describe the way cells produce ATP. In this case, cells do not require oxygen to produce ATP.
  • Glucose: The simplest form of sugars found in the blood.
  • Tidal volume: The amount of air measured during inspiration or expiration.
  • Diffusion capacity: The amount of air that is transferred from the lungs to the blood.
  • Arterial-vein difference (aVO2diff): The difference between the oxygen found in arterial blood and venous blood.
  • Principle of Reversibility: The fitness principle describing how fitness is lost while detraining.
  • Maximal oxygen consumption (VO2max): The maximum amount of oxygen the body can take in and utilize.
  • Specificity: A fitness principle describing how fitness improvements or adaptations to exercise stress are specific to the type of training that is performed.
  • Overload: The fitness principle describing how adaption to exercise stress is driven by progressively increasing the workload during training.
  • Target Heart Rate (THR): A term describing heart rate zones that represent an intensity range—a low end heart rate and a high end rate—used as a guide for exercise intensity.
  • Max heart rate (MHR): The maximum number of beats per minute the heart can contract.
  • Resting Heart Rate (RHR): The minimum number of beats per minute the heart contracts.
  • Heart Rate Reserve (HRR): The difference between the maximum heart rate and the resting heart rate. This term is also used to describe a method for calculating target heart rate.
  • Rating of Perceived Exertion (RPE): A self-assessment used during exercise used to estimate the intensity of the work being performed. The scale used, called the Borg Scale, ranges from 6 to 20.
  • Talk-test: A self-assessment used during exercise to estimate the intensity of the work being performed. The assessment is based on the degree of breathlessness observed while attempting to talk during exercise.

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What are the Cardiovascular and Respiratory Systems?
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Kinesiology, Nutrition, and Fitness

Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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