ISSA Unit 9 - Cardiovascular training
ISSA Unit 9 - Cardiovascular training

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1: Give several benefits of cardio endurance in an exercise program?

Increases available energy, HDL cholesterol, heart health, quality of life, mental state, and self-image. it also reduces heart disease and cancer risk and slows down the aging process

2: Describe the two duties that constitute the practical basis of cardiovascular (aerobic) fitness

The capacity of the heart and lungs to provide oxygenated, nutrient-rich blood to the engaged muscles and the capacity of the muscles to utilize the oxygen and nutrients.

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3: Describe these terms:

Aerobic fitness: The measure of oxygen-dependent energy conversion for muscle activity
Aerobic exercise: The measure of oxygen-deficient energy conversion for muscle activity
Aerobic training: Low-intensity training that increases aerobic efficiency
Oxygen debt: temporary oxygen shortage in the body tissues arising from the exercise
maximum oxygen consumption: (VO2Max) is the maximum rate at which oxygen can be efficiently used during exercise
Aerobic power: The ability of the muscles to use oxygen received from the heart and lungs to produce energy
Aerobic maintenance: The amount of aerobic exercise you must perform to sustain your existing level of aerobic fitness
Aerobic training threshold: The minimum level of intensity (heart rate) must be exceeded if significant changes in aerobic fitness result from the training.
Anaerobic threshold: The upper limit of training intensity beyond which additional training does not positively affect your aerobic fitness level.
Aerobic training zone: The range of training intensity that will improve your aerobic fitness level.
Aerobic training effect: The adjustments your body makes to the aerobic demands that are placed upon it.
MET: A unit of measurement refers to the relative energy demands of activity compared to your energy demands in a resting state.
Watt: A measure of power

4: Describe the guidelines to guarantee safety when utilizing an exercise bicycle

the basic geometry of the machine should be such that the cycle’s pedals should be located as close as possible to the seat post.

5: In what way is cycling deemed an efficient aerobic exercise method?

It engages aerobic functions while offering safety from impact strain on the knees associated with other forms of ground contact aerobic training. It also conditions the legs

6: Name the aerobic advantages of rowing?

Offers a tremendous cardiovascular workout while providing a full-body conditioning experience with no impact strain

7: What muscle groups are involved in this exercise?

Most major muscle groups

8: Describe the guidelines to guarantee safety when utilizing an exercise rowing machine

If possible, train on a flywheel-type rowing machine
To get started, select an exercise program or intensity level
If mandated by the design of the machine, input required information into the computer console
Place your feet on the platform, and secure the foot straps
Leave the foot straps sufficiently loose so that you can lift your heels when you slide forward at the beginning of the stroke
Begin the rowing stroke with your arms extended
Push with your legs; keep your arms straight
Finish the stroke by pulling the handle(s) into your abdomen; extend your legs.

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9: Describe the guidelines to guarantee safety when utilizing an exercise stair-climbing machine

Do not let the pedals (steps) contact either the floor or the upper stop levels.
Select a range of intensity that allows you to stay in the middle of the ROM for the pedals.
Exercise for at least 15 minutes. Take a brief break if you have to while exercising, but make sure you exercise collectively for a minimum of 15 minutes.
Do not lean on the console or the handrails of the machine.
Relax as much as possible during stair climbing.

10: Explain the guidelines to ensure safety when using a treadmill

Before turning it on, get on the treadmill and straddle the belt by standing on the platform. o
Never turn the belt on while you are standing on it.
Turn the belt on, and look down at it to see how fast it moves.
Make sure it is going relatively slowly before you step onto it.
Hold on to either the side or front handrails (depending on what kind are on the treadmill you’re using) before you step onto the moving belt.

11: Describe what necessitates to be considered when buying a home treadmill

Space for machine placement
Large, clear LED
extra features for activity tracking and assessment

12: Describe the significance of cross-training

Crosstraining provides a general training effect that boosts overall fitness.

13: In what way does cross-training counter overuse injuries?

because types of training are in flux, the injury potential due to repetitive strain is reduced

14: Explain barbell complexes and name several guidelines you can use when instructing a client to perform barbell complexes correctly

  • Barbell complexes are compound lifts using resistance from a weighted barbell. To correctly instruct on how to execute the various barbell complexes, a trainer must consider the following:
  • The use of compound exercises,
  • Execute exercises quickly but with ideal form
  • No interset rest
  • Endeavor not to drop the bar
  • Do 5–7 actions/complex, 5-8 reps/set
  • Progressively increase the load on the bar.
  • 1-3 minutes interset rest,
  • no more than 4 sets,
  • no more than 15 minutes total.

15: Define variable manipulation

When progressing through barbell complexes, be intelligent in increasing the intensity. Just piling more pig iron on the bar every session will result in the cessation of progress.

16: Name several methods to modify and enhance the intensity with variable manipulation?

Rest periods, weight on the bar, number of sets

17: Describe interval training and its impacts on aerobic endurance?

interval training is a low volume, high-intensity form of training that can significantly boost aerobic endurance and metabolic activity

18: How many days/week should an intermediate and advanced individual implement interval training into their regular routine?

Only once a week due to the potential catabolic strain

19: Describe the use of Kettlebell interval training?

The bell is the interval timer.

20: Provide how you would implement it into a training routine

I would use it to set training intervals for a high-intensity workout

21: Define the main factors in a successful fat loss program

A combination of strength training and proper diet, as well as incorporating interval training and cardiovascular aerobic training.

If you want assistance wrapping your head around this material, make sure to check out Trainer Academy for some awesome ISSA study materials. They have Practice tests, flashcards, audio study guides, and much more.

ISSA Unit 9 - Cardiovascular training 1
ISSA Unit 9 - Cardiovascular training 2
ISSA Unit 9 - Cardiovascular training 3

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

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