cardio assessments

Question 1

cardiorespiratory assessments

Answer 1

submaximal tests to estimate VO2max and determine cardiorespiratory
exercise starting point.

Question 2

calculating maximal heart rate

Answer 2

Straight percentage method: HRmax = 220 – age …easiest, less accurate.
Regression formula: HRmax = 208 – (0.7 × age) …more accurate.

Question 3

YMCA 3 minute step test

Answer 3

Perform 96 steps per minute, on 12-inch step,
for 3 minutes.
 Within 5 seconds of stopping take recovery
pulse for 60 seconds.
 Match recovery pulse to chart on pg. 130 of
the text.
 Assign to proper HR zone:
o Poor and fair = zone 1
o Average and good = zone 2
o Very good = zone 3

Zone 1:
65-75% HRmax
Zone 2:
76-85% HRmax
Zone 3:
86-90% HRmax

Question 4

rockport walk test

Answer 4

Record weight.
 Walk 1 mile on a treadmill.
 Record the time.
 Immediately take heart rate.
 Calculate the VO2 score using the formula on pg. 131 of the text.
 Match the VO2 score with age and sex to the chart on pg. 132 of the text.
 Assign to proper HR zone:
o Poor and fair = zone 1
o Average and good = zone 2
o Very good = zone 3
*be able to recognize formula

Question 5

resting heart rate RHR

Answer 5

—heart rate when the body is not physically active.
To determine: take pulse in the morning for 3 mornings and average the readings.
Average RHR for a: male = 70 bpm; female = 75 bpm. Typical adult RHR range = between 70 and 80 bpm.

Question 6

stage training

Answer 6

progressive cardio training that ensures continual adaptation and minimizes the risk of
overtraining and injury.

Question 7

stage i stage training

Answer 7

used to improve cardio for apparently healthy sedentary individuals.
 Uses HR zone 1.
 Start slowly, work up to 30-60 minutes of exercise.

Question 8

stage ii stage training

Answer 8

for individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
 Uses HR zone 2 intervals, with zone 1 for recovery.
 1 minute in zone 2, 3 minutes in zone 1 (1:3 work/rest ratio).
 Ready for Stage III when work/rest ratio is progressed to 1:1.

Question 9

stage iii of stage training

Answer 9

for advanced exercisers with moderately high cardio fitness levels; athletic performance.
 Uses HR zone 3 intervals, with zone 2 for recovery, and zone 1 for warm-up and cool-down.
 Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.

Question 10

cardio training zone 1

Answer 10

Training zone 1: This helps to build your client’s aerobic base and will aid in recovery. 65-75%

Question 11

cardio training zone 2

Answer 11

Training zone 2: This helps to build your client’s aerobic endurance. 76-85%

Question 12

cardio training zone 3

Answer 12

Training zone 3: This helps your client build high-end work capacity (primarily anaerobic). 86-95%

Question 13

BMI

Answer 13

Formula: Weight (kg) / Height (m2)

<18.5 = Underweight

18.5 to 24.9 = Healthy

25 to 29.9 = Overweight

30 to 34.9 = Obese

> 35 = Severe obesity

Question 14

FITTE-F

Answer 14

Frequency: Frequency is how many sessions are done in a certain timeframe. Usually, time frames consist of a one-week period of time. The recommended frequency for exercise for somebody whose goal is general health is every day of the week for short periods of time. For improving fitness levels, the recommended frequency is between three and five days every week.

Question 15

FITTE-I

Answer 15

Intensity: This refers to how much demand the body is put through during a particular workout. The way to measure intensity is usually by measuring one’s heart rate. For people who have a goal of improving their general health, moderate intensity is the preferred method. This means increasing respiratory rates and heart rate but not so intense where your client is breathless and exhausted. The level of intensity ranges between 65% and 95% of your client’s maximum heart rate.

Question 16

FITTE-T number 1

Answer 16

Time: This refers to how long a workout session lasts. This is typically measured in minutes. For general health goals, 30 minutes a day and five days a week is what is recommended.

Question 17

FITTE-T number 2

Answer 17

Type: This refers to what type of physical activity is performed. General types of exercises that are encouraged include, mowing the lawn, walking to the grocery store and using stairs instead of elevators. To improve one’s fitness level, machines that are typically used are stationary bikes, step machines, treadmills, aerobic classes, weight training and playing sports.

Question 18

FITTE-E

Answer 18

Enjoyment: The enjoyment level is a very subjective thing that people experience on an individual basis. This is also one of the most important parts of any workout program. Should coincide with the likes, dislikes, and personality of the person performing the program.

Question 19

interval training

Answer 19

Intensity intervals vary throughout the workout. An example is one-minute high-intensity interval and then 3-minute recovery

Question 20

circuit training

Answer 20

A beneficial form of cardio training. Circuit training is where you perform cardio exercises and/or strength exercises in succession with one right after the other and practically no rest between. You can use the circuit training cardio methods and all three of the OPT model stabilization, strength as well as power.

Question 21

Recommended exercise for adults:

Answer 21

150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous high-intensity aerobic exercise

Question 22

Cardiovascular training for general health:

Answer 22

A moderate intensity is recommended at or below 60% of maximal oxygen consumption.