cardiorespiratory assessment and program design

Question 1

properly warming up does what? (3)

Answer 1

1) reduces O2 deficit
2) spare muscles glycogen
3) reduce anaerobic by products

Question 2

frequency of exercise depends on?

Answer 2

intensity

Question 3

6 ways to measure intensity

Answer 3

1) METS
2) light, moderate, vigorous
3) RPE
4) talk test
5) power output, pace
6) % of (HR max, HRR, VO2 max, VO2 reserve)

Question 4

calculation for % Maximum heart rate

Answer 4

= (220-age) x intensity

Question 5

calculation for % heart rate reserve

Answer 5

target HRR= (220-age-RHR) x % + RHR

Question 6

% HRR is also known as what method?

Answer 6

karvonen method

Question 7

why is % HRR more meaningful?

Answer 7

b/c it incorporates ones resting heart rate (individual variation)

Question 8

equation for traget %VO2 reserve

Answer 8

target VO2 reserve = (VO2max - VO2 rest) x % + VO2 rest

Question 9

ACSM recommends using ? for measuring intensity

Answer 9

%VO2 reserve

Question 10

what is VO2 reserve ?

Answer 10

the difference between VO2 max and resting O2 consumption

Question 11

equation for VO2 reserve

Answer 11

VO2 max - VO2 rest

Question 12

why use VO2 reserve? (3)

Answer 12

• directly related to aerobic fitness
• can also substitute METS for VO2
• equates (1:1) with HRR

Question 13

the talk test is related to?

correlated with ?

Answer 13

pulmonary ventilation

- ventilatory threshold and lactate threshold

Question 14

fat mobilization and utilization is greatest at what intensities?

Answer 14

lower, 50-65% HR max

Question 15

6 methods of aerobic training

Answer 15

• Continuous training
• Long, slow distance training
• Interval
• Fartlek
• Circuit training
• Cross training

Question 16

  Exercise that involves large muscle groups (Walking, jogging, cycling, etc)

Answer 16

walking jogging and cycling

Question 17

continuous training is suggest for?

Answer 17

low fitness populations

Question 18

3 benefits of interval training eloping aerobic fitness

Answer 18

• 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

Question 19

what type of interval training has been shown to be less useful for developing aerobic fitness?

Answer 19

circuit training

Question 20

Consists of several exercise stations with minimal rest between each exercise

Answer 20

circuit training

Question 21

Useful to help prevent plateaus and overuse injuries, and to provide variety to the client
-what and why?

Answer 21

cross training

- doesnt apply the same stimulus over and over

Question 22

5 considerations for selecting types or aerobic exercise

Answer 22

1) weight bearing vs non weight bearing (injuries)
2) variability of effort (interval?)
3) skill
4) accessibility
5) client preferences

Question 23

volume is related to?

-commonly expressed as?

Answer 23

frequency intensity and duration

- kcal/wk

Question 24

how many kcal recommended per week? and how many minutes of work is that approximately?

Answer 24

1000kcal per week ~ 150 min

Question 25

cool down is beneficial for what?(3)

Answer 25

decrease venous pooling, decrease HR and decrease BP

Question 26

form of interval training but less structured (various intensities)

Answer 26

fartlek training