cardiorespiratory assessment and program design Flashcards
properly warming up does what? (3)
1) reduces O2 deficit
2) spare muscles glycogen
3) reduce anaerobic by products
frequency of exercise depends on?
intensity
6 ways to measure intensity
1) METS
2) light, moderate, vigorous
3) RPE
4) talk test
5) power output, pace
6) % of (HR max, HRR, VO2 max, VO2 reserve)
calculation for % Maximum heart rate
= (220-age) x intensity
calculation for % heart rate reserve
target HRR= (220-age-RHR) x % + RHR
% HRR is also known as what method?
karvonen method
why is % HRR more meaningful?
b/c it incorporates ones resting heart rate (individual variation)
equation for traget %VO2 reserve
target VO2 reserve = (VO2max - VO2 rest) x % + VO2 rest
ACSM recommends using ? for measuring intensity
%VO2 reserve
what is VO2 reserve ?
the difference between VO2 max and resting O2 consumption
equation for VO2 reserve
VO2 max - VO2 rest
why use VO2 reserve? (3)
- directly related to aerobic fitness
- can also substitute METS for VO2
- equates (1:1) with HRR
the talk test is related to?
correlated with ?
pulmonary ventilation
- ventilatory threshold and lactate threshold
fat mobilization and utilization is greatest at what intensities?
lower, 50-65% HR max
6 methods of aerobic training
- Continuous training
- Long, slow distance training
- Interval
- Fartlek
- Circuit training
- Cross training
Exercise that involves large muscle groups (Walking, jogging, cycling, etc)
walking jogging and cycling
continuous training is suggest for?
low fitness populations
3 benefits of interval training eloping aerobic fitness
- more efficient caloric expenditure
- greater excess post -exercise oxygen consumption (volume of O2 consumed during recovery from exercise in excess of normal VO2)
- -> increased caloric expenditure post -workout
- raise in anaerobic threshold
- -> improved race pace
what type of interval training has been shown to be less useful for developing aerobic fitness?
circuit training
Consists of several exercise stations with minimal rest between each exercise
circuit training
Useful to help prevent plateaus and overuse injuries, and to provide variety to the client
-what and why?
cross training
- doesnt apply the same stimulus over and over
5 considerations for selecting types or aerobic exercise
1) weight bearing vs non weight bearing (injuries)
2) variability of effort (interval?)
3) skill
4) accessibility
5) client preferences
volume is related to?
-commonly expressed as?
frequency intensity and duration
- kcal/wk
how many kcal recommended per week? and how many minutes of work is that approximately?
1000kcal per week ~ 150 min
