ACSM cardiovascular endurance training

Question 1

HRR

Answer 1

target HR= HRmax -HRrest)xPercent intensity desired + HRrest

Question 2

HRmax

Answer 2

HRmax= 207- (.7xAge)
or
HRmax= 206- (.88xAge)

Question 3

Time- aerobic or cardiorespiratory endurance

Answer 3

30-60 min/day of moderate
20-60 min/day of vigorous
may be accumulated in multiple bouts of greater than or equal to 10 min during day
<20 min/day can be beneficial in previously sedentary individuals

Question 4

how is moderate intensity of cardiorespiratory endurance defined

Answer 4

RPE 12-13
40-60% HRR
46-76% MHR

Question 5

how is vigorous intensity of cardorespiratory endurance defined

Answer 5

RPE 14-17
60-90% HRR
76-96% MHR

Question 6

Steps/day should a person aim to do for moderate

Answer 6

3000-4000 steps/day