Cardiorespiratory Fitness

Question 1

what is stroke volume?

Answer 1

amount of blood the heart pumps with each beat (mL/beat

Question 2

what is cardiac output?

Answer 2

amount of blood pumped by the heart each minute (L/min)

Question 3

how do you measure cardiac output?

Answer 3

stroke volume x heart rate

Question 4

what happens to our blood pressure when exercising?

Answer 4

• systolic BP increases

- diastolic BP decreases or stays constant

Question 5

what is the cardiac output at rest vs. during exercise?

Answer 5

• at rest: 4.5-6 L/min

- during exercise: 18-23 L/min

Question 6

where can glycogen be stored?

Answer 6

liver, muscles, and kidneys

Question 7

what are the 3 energy systems?

Answer 7

1. immediate energy system (ATP-CP)
2. nonoxidative energy system (glycolytic)
3. oxidative energy system (aerobic)

Question 8

what is the immediate energy system?

Answer 8

• provides energy rapidly for short periods of time (about 10s)
• uses ATP and creatine phosphate to rapidly produce ATP
• no oxygen used

Question 9

what is the non-oxidative energy system?

Answer 9

• used at the start of exercise for high intensity exercise (10s-2min)
• rapid ATP production
• little oxygen used
• produces lactic acid

Question 10

what is an example of an activity that uses the immediate energy system?

Answer 10

weight lifting, shot put

Question 11

what is an example of an activity that uses the non-oxidative energy system?

Answer 11

400m run

Question 12

what is the oxidative energy system?

Answer 12

• used for physical activity that lasts longer than 2 minutes
• slower, prolonged ATP production
• uses oxygen

Question 13

what is an example of an activity that uses the oxidative energy system?

Answer 13

jogging, swimming, hiking

Question 14

what is VO2 max?

Answer 14

the maximal amount of oxygen that can be inspired, transported and utilized at the working muscle

Question 15

what does physical fitness relate to?

Answer 15

relates to how the body responds to the demand for energy

Question 16

what is the 1.6km walk test?

Answer 16

estimates VO2 max based on amount of time it takes to complete 1.6km of brisk walking and heart rate at end of walk

Question 17

what is the 3 minute step test?

Answer 17

• measures the rate at which pulse returns to normal after exercise
• step continuously then measure heart rate

Question 18

what is the 2.4 km run-walk test?

Answer 18

• measures oxygen consumption increases with speed in distance running

Question 19

what is leger’s 20m shuttle run?

Answer 19

measures the capacity to efficiently use oxygen over time

Question 20

how often should you train per week? for beginners and experienced people?

Answer 20

3-5 days per week

• beginners start with 3 and work up to 5 days
• experienced work > 5 days

Question 21

what is training load?

Answer 21

a value of the total training stress experienced from a single or multiple sessions

Question 22

what are 3 ways to measure intensity?

Answer 22

1. talk test
2. rate of perceived exertion (RPE)
3. % heart rates

Question 23

what is the talk test?

Answer 23

• identifies anaerobic threshold
• when doing moderate intensity activity, you are able to carry a conversation
• when doing vigorous intensity activity, you can’t say more than a few words without pausing to breathe

Question 24

what is the significance of the rate of perceived exertion (RPE)?

Answer 24

there is a high correlation between a person’s RPE times 10 and the actual heart rate during physical activity

Question 25

how do you calculate training volume?

Answer 25

sRPE x duration

Question 26

what is 1 metabolic equivalent (MET) equal to?

Answer 26

consumption of 3.5ml/kgxmin of oxygen

Question 27

how many METs is moderate activity? how many is vigorous activity?

Answer 27

moderate activity: 3-6 METs vigorous activity: > 6 METs

Question 28

what is the definition of one MET?

Answer 28

the energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour

Question 29

what is a MET?

Answer 29

ratio of a person's working metabolic rate relative to their resting metabolic rate

Question 30

what is heart rate reserve (HRR)?

Answer 30

heart rate range between rest and maximum (MHR - RHR)

Question 31

how do you measure maximal heart rate?

Answer 31

- performing a maximal test - competition - age predicted maximal heart rate (220 - age)

Question 32

when using the percent of max heart rate method, what % is moderate and vigorous intensity?

Answer 32

moderate: 65-75% vigorous: 85-90%

Question 33

when using the heart rate reserve method, what % is moderate and vigorous intensity?

Answer 33

moderate: 40-59% vigorous: 60-85%

Question 34

when using the rating of perceived exertion, what range is moderate and vigorous intensity?

Answer 34

moderate: 6.5-7.5 vigorous: 8.5-9