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Final Exam Review Packet - Circuit Training

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26 views2 pages

Final Exam Review Packet - Circuit Training

Uploaded by

dill97689
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Cardio/Circuit Final Exam Review Packet

General body Fat Percentage Categories

Women (% fat) Men (% fat)

Essential Fat: 10-12% 2-4%

Athletes: 14-20% 6-13%

Fitness: 21-24% 14-17%

Acceptable: 25-31% 18-25%

Obese: 32% plus 25% plus

ACSM and AHA


Physical Activity & Public Health Guidelines

Begin and end all workouts with 5-10 minute of stretching.


A. WARM UP: 10 MINUTES WITH LIGHT ACTIVITY ON CARDIO (heart and lung) EQUIPMENT.

Guidelines for healthy adults under age 65


Do moderately intense cardio 30 minutes a day, five days a week Or Do vigorously intense cardio 20
minutes a day, 3 days a week and Do eight to 10 strength-training exercises, eight to 12 repetitions of
each exercise twice a week.

Moderate-intensity physical activity means working hard enough to raise your heart rate and break a
sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain
weight loss, 60-90 minutes of physical activity may be necessary. The 30-minute recommendation is for
the average healthy adult to maintain health and reduce the risk of chronic disease.

The American College of Sports Medicine (ACSM has established guidelines for achieving fitness that
can be applied to the various components of fitness. These guidelines are referred to as F.I.T.T., which
stands for frequency, intensity, time and type of exercise.

Frequency: refers to how often we perform the exercise session.

Intensity: refers to how hard an individual is performing the exercise.

Time: refers to the length of time spent in the conditioning part of each exercise session, and does not
include warm-up and cool-down periods. Time is also referred to as duration of exercise.

Type: refers to an activity that specifically follows the criteria to train for each component. Type is also
referred to as the mode of exercise (running, biking, weight training, etc.).
The Five Components of Fitness

Cardiovascular endurance: is the ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and
swimming. The Cooper Run is used most often to test cardiovascular endurance.

Muscular strength: is the amount of force a muscle can produce. Examples would be the bench press,
leg press or bicep curl. The push up test is most often used to test muscular strength.

Muscular endurance: is the ability of the muscles to perform continuous without fatiguing. Examples
would be cycling, step machines and elliptical machines. The sit up test is most often used to test
muscular endurance.

Flexibility: is the ability of each joint to move through the available range of motion for a specific joint.
Examples would be stretching individual muscles or the ability to perform certain functional movements
such as the lunge. The sit and reach test is most often used to test flexibility.

Body composition: is the amount of fat mass compared to lean muscle mass, bone and organs.
This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance.
Underwater weighing is considered the “gold standard” for body fat measurement, however because of
the size and expense of the equipment needed very few places are set up to do this kind of
measurement.

Heart Rate

Resting hear rate: is the number of times your heart beats per minute when you are at rest.

Max Heart Rate Formula: 220-age=Max Heart Rate.


Example for a 20 year old: 220-20=200 max hear rate.

Intensity and duration of exercise determine the total caloric expenditure during a training session and
are integrally related. ACSM recommends that the intensity of exercise be prescribed at 60% to 90% of
maximum heart rate (HRmax). However, patients with a very low initial level of fitness respond to a low
exercise intensity, for example 30 to 60% of HRmax. Several important factors to consider prior to
determining the level of exercise intensity include: the patient's fitness level, presence of medications
that may influence heart rate, risk of cardiovascular or orthopedic injury, a patient's preferences for
exercise and specific program objectives.

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