Cardiorespiratory Assessment/Prescription

Question 1

Name 5 tests that can be use to estimate CR endurance.

Answer 1

• 1.5 mile run test
• 1.0 mile walk test
• step test
• Astrand-Rhyming test
• 12 minute swim test

Question 2

Name 5 guidelines for CR prescription.

Answer 2

• include a dynamic warmup
• use FITT-VP principles
• the heart must be overloaded to see adaptations
• vigorous vs moderate workouts yield greater benefits (weight loss, CV system adaptations)
• involve major muscle groups

Question 3

Name 4 ways to check for intensity during CR exercise.

Answer 3

• talk test
• HR
• METS (metabolic equivalent, 1 MET = resting energy expenditure)
• RPE (rate of perceived exertion): RPE Borg 6-20 scale, proportional to HR

Question 4

How would you prescribe CR exercise for health related fitness?

Answer 4

• 60 mins/day
• 150 mins per week: moderate to vigorous (3-5 days/week)
• can be in 10 min increments
• requirements are greater for performance related fitness

Question 5

Lower baseline fitness = _______ increase

Answer 5

greater

Question 6

Higher baseline fitness = _______ increase

Answer 6

lower

Question 7

Name types of exercises that can be done for CR exercise.

Answer 7

• walking
• jogging
• cycling
• swimming
• mountain biking
• ultimate frisbee
• recreational sport

Question 8

What are 4 outside factors that can affect CR exercise?

Answer 8

• competition
• music
• social group
• accountability

Question 9

Name 5 tips for behaviour modification in regards to CR exercise.

Answer 9

• set aside regular time for exercise
• exercise early in the day
• combine different activities
• set goals and share with others
• keep a regular record of your activities