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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 utilise the oxygen and nutrients.

    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) 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 in order to sustain your existing level of aerobic fitness
    aerobic training threshold:
    The minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result from the training.
    anaerobic threshold:
    The upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.
    aerobic training zone:
    The range of training intensity that will produce improvement in your level of aerobic fitness.
    aerobic training effect:
    The adjustments your body makes to the aerobic demands that are placed upon it.
    MET:
    A unit of measurement that refers to the relative energy demands of activity in comparison 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 method of aerobic exercise?

    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.

    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 you’re exercising, but make sure that 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 while 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 the belt to see how fast it is moving.
    Make sure it is going at a relatively slow speed before you step on to it.
    Hold on to either the side or front handrails (depending on what kind are on the treadmill you’re using) before you step on to 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 correctly perform barbell complexes

    barbell complexes are compound lifts using resistance from a weighted barbell. in order to correctly instruct on how to execute the various barbell complexes, a trainer must consider:
    the use of compound exercises,
    Execute exercises quickly but with ideal form
    No interset rest
    Endeavour not to drop 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 than15 minutes total.

    15: Define variable manipulation

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

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    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, a 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 Kettle bell 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 the incorporation of interval training along with 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

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