Cardio Training

Question 1

Zone 2

Answer 1

Moderate to vigorous: HR between VT1 to just below VT2

Unsure if he can talk comfortably

Question 2

Zone 3

Answer 2

Vigorous to very vigorous: HR at or above VT2

Can’t talk

Question 3

Moderate intensity

Answer 3

At least 30 min 5 days/week

Question 4

Vigorous intensity exercise

Answer 4

20-25 min
Minimum 3 days/ week
Total of 75 minutes

Question 5

Overweight or obese exercise plan

Answer 5

50-60 minutes of moderate intensity

Five to seven days / week

Question 6

RPE OF 7

Answer 6

Very very light

Question 7

RPE of 13

Answer 7

Somewhat hard

Question 8

RPE of 17

Answer 8

Very hard

Question 9

RPE of 19

Answer 9

Very very hard

Question 10

Recommend exercise intensity for sedentary: no habitual activity, extremely deconditioned. %MHR

Answer 10

57-67%

Question 11

Minimal activity: no exercise, poor / fair fitness classification %MHR

Answer 11

64-74%

Question 12

Sporadic activity: moderately to mildly deconditioned. Fair/average fitness class %MHR

Answer 12

74-84%

Question 13

Habitual physical activity: regular moderate to vigorous intensity. %MHR

Answer 13

80-91%

Question 14

High amounts of habitual activity. Good/excellent fitness class. %MHR

Answer 14

84-94%

Question 15

How long does warm up & cool down last?

Answer 15

5-10 minutes of lighter exercise

Question 16

Fitness guidelines for children and adolescents 2008

Answer 16

60 minutes of moderate to vigorous physical activity per day
Vigorous intensity minimum 3 days
Muscle and bone strengthening 3 days

Question 17

Fitness guidelines for adults 2008

Answer 17

150 min/ week moderate intensity aerobic or 75 minutes/ week vigorous
Aerobic bouts that last 10 min
Muscle strengthening at least 2 days

Question 18

Zone 1

Answer 18

Low to moderate: heart rate below VT1

Can talk comfortably