1. Physiological and Physical changes resulting from cardiovascular conditioning :

" Reduced body fat content
" Increased blood supply to muscles
" Increased muscle mass (with strength cardio-conditioning)
" Reduced serum lipids (cholesterol and triglycerides) from blood
" Reduced resting heart rate.
" The lungs increased maximal oxygen uptake.
" Increased blood supply to hear muscle.
" Increased glucose tolerance.
" Reduced strain resulting from psychological stress.
" Reduced risk of arteriosclerosis.

2. The primary risk factors that place individuals at an increased risk for coronary disease :

" Cigarette smoking
" hypertension
" Obesity
" High cholesterol
" Diabetes

3 Cardiovascular health and fitness
-- is the ability of the heart to meet the demands of physical activity that needs to be sustained of long periods of time (greater than 20 minutes of sustained large muscle movements - like walking, running, swimming etc.) And Aerobic (cardiovascular) exercises reduces the risk factor such as obesity, hypertension and high blood cholesterol.

4 .Benefits of cardiovascular exercise with regards to cholesterol levels :

-- Cardiovascular exercises increases High density lipoprotein cholesterol (HDL-C) which helps lower cardiovascular disease risk , and also decreases total cholesterol.

5 Define 'FITT'
FITT is associated with frequency, intensity, time and type of exercises i.e.
a) Frequency - refers the number of exercise sessions for weeks. And it depends upon the level of fitness of the participant and the intensity at which they train.
b) Intensity - refers to how hard an individual is working, either through a system of gradual progressive overload of the with resistance training, or at the percentage of maximal heart rate i.e. (50 to 85% of maximum heart rate).

c) Time -- it refers to the number of minutes an individual actually spends in his or her target heart rate during an aerobic training segment.
d) Type - this will vary according to the type of class or equipment that you are teaching with and will be influenced by individuals preferences or physical limitations.

6. Two components should a warm up include :

a) Gradual full body movements (walking or slow tempo rhythmic dance movements).
b) the flexibility exercise prior to structured class should be conducted.

7 Why one should include a cool down after heavy exercise:

a) Reduce DOMS (delayed onset of muscular soreness)
b) Prevents post exercise blood pooling
c) Reduces the immediate post exercise tendency to cause muscle cramping.
d) Reduces the concentration of exercise hormones that are relating level immediately after vigorous aerobic exercise.
e) Minimize any further risk for individual in the high risk category for cardiovascular disease.

8. A 48 year old female with a resting heart rate of 72 beats / minute and training heart rate zone is (50-70%) then according to Karvonen's formula :

Step One : 220 - 48 = 172 (APMHR)
Step Two : 172 - 72 (RHR) = 100 (HRR)
Step Three : 100 x 70% (maximum % heart rate for training)
70 (x) value
Step Four : 70 + 72 = 142 (APTHR)

i.e. = 142 is the Age predicted training Heart Rate.

9. An aerobic internal training :

Interval training in this kind of training is included because of lactic acid causes cessation of exercise. And also shortness of breath is desired during this type of training (it is not a reason to reduce intensity).

When we are doing the repetition of any kind of weight training continuously muscles which are used in that particular exercise goes fatigue due to lactic acid. And when we take the interval lactic acid goes off. So into a client's exercise program a trainer should include an aerobic interval.

10. Modifications should be made to an exercise program.

a) Reduced exercise intensity
b) Exercise fatigue
c) Prolonged S.O.B. (shortness of breath) in cool down.
d) Elevated pulse of 20 beats above resting rate after 10 minute cool down.
e) Frequent small injuries
f) Exercise soreness in muscles.

11. Warning signs that an exercise session should end :

a) Pain or pressure in the chest, throat or arm
b) Abnormal heart activity
c) Dizziness, light headedness or fainting
d) Disorientation
e) Diaphoresis (profuse sweating)
 

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