4a CR fitness

Question 1

Identify the basic components of a cardiorespiratory (CR) exercise program (4) + explain time and reason

Answer 1

1. warm up (5-10min) : reduce risk of injury and increase blood flow
2. Endurance : aerobic conditioning (20-60 min)
3. Cool down (5-10) : reduce risk of cardiorespiratory problems
4. Stretch (10 min) : reduce cramps and doms

Question 2

Prescription for Improved Health?

Answer 2

F : 3-5 days / week
I : moderate (3-6 met) , vigorous (>6)
T : continous or intermittent cycling running etc
T : 20-30 vig 30-60 mod
V : 150-300 min/week, 5-10 k steps/ 1000kcal/week or ?500 met /week
P : +- 10%

Question 3

modalities for cr prescription ?

Answer 3

1. large muscle groups
2. rhythmic
3. tprogress from type a to type b and c acts
4. supplement with type d acts

Question 4

4 examples of type a acts ?

Answer 4

walking
cycling indoors
alow dancing
aqua aerobics

Question 5

4 examples of type b acts

Answer 5

1. running
2. rowing
3. stair climbing
4. spinning

Question 6

4 examples of type c acts

Answer 6

1. swimming
2. rope skipping
3. aerobic dancing
4. nordic skiing

Question 7

4 examples of type d acts

Answer 7

1. handball
   2, hiking
2. downhill skiing
3. basketball

Question 8

stages of progression ? (3)

Answer 8

Intial conditioning
improvement
maintenance

Question 9

what is inital conditioning stage ? (4)

Answer 9

1-6 weeks
mod in tensity (3-6 met/ 50-60% HRR)
3-5 x week
20-30 min / day

Question 10

Improvement stage (3)

Answer 10

vig act = > 6 met
3-5 x week
20-30 min/day

Question 11

maintenance stage (4)

Answer 11

decrease frequency to 3
maintain intensity
maintain or incr duration
include type d acts

Question 12

how to progress CR workload ?

Answer 12

duration, frequency and then intensity

Question 13

3 considerations in older pops ?

Answer 13

1. deteriorating vision
2. neuromuscular challenges (balance)
3. musculoskeletal challenge s(weakness/ fatigue)

Question 14

explain the progression of cr exercise 7

Answer 14

1. Improvement of CR fitness is a result of overload
2. Greatest improvement in first 6 to 8 weeks
3. Overload comes from adjustments in duration, frequency and lastly, intensity
4. Extent of improvement is on individual basis
5. Must continually overload the CR system
6. The lowest starting point equals the highest gain
7. Common gains in VO2max range from 5% to 20%

Question 15

difference between continous and discontinous

Answer 15

continuous : maintain a high HR
discontinuous : achieve a greater intensity and total caloric expenditure

Question 16

3 examples of HIIT / discontinous exercise

Answer 16

1. spinning
2. interval training
3. circuit resistance training

Question 17

personalizing an aerobic program

Answer 17

1. meet goals and interests
2. consider clients demographic profile (age, gender, fitness level etc)
3. evaluate risk factors such a cad and then determine goal
4. evaluate lifestyle
5. GXT and interpret before CR program
6. reassess after +- 6 weeks to measure progress
7. use measured vo2 max/mets
8. ftermine if initial conditioning is needed
9. determine intensity target range
10. determine HR that match exercise intensity
11. progress by increasing duration, frequency and then intensity

Question 18

Discuss benefits of multimodel training (5)

Answer 18

1. Encouranges adheremce to safe , effective program
2. high levels of enjoyment
3. increased understanding of how their body responds to exercise
4. client has some sense of control in program
5. increased incorporation of exercise and PA into lifestyle