cardiorespiratory fitness assessment and training methods Flashcards
CRF greatly influences
lifespan and quality of life
VO2 max
maximal quantity of oxygen one can use to perform work
aerobic exercise develops CRF via
adaptations that promote the efficiency of the heart, lungs, and vascular system
CRF test selection should be based on
the clients proficiency, goals, experience, specific needs
sub maximal tests are far more common than GXT due to
ease, safety, required equipment
submaximal tests
protocols do not reach the maximal capacity of the client
submaximal test maximal predictions are made using
physiological responses to the sub maximal workload based on HR response
graded exercise test
allows for more direct measurement of cardiorespiratory fitness via periodic increases in intensity to achieve a maximal or sub maximal workload
step tests are easy to implement
using limited equipment
step tests are valid for
general population, often over-predicted fit individuals
step tests are unsuitable for
moderate to high-level obese or very deconditioned clients
revenant factors of step tests
leg strength, rhythm
walk/jog tests are viable for
deconditioned or new exercisers with no experience
walk/jog tests validity is affected by
motivation, exercise, tolerance, distance accuracy
walk/jog tests ____ fit individuals
over-predict
run tests viable for
fit or conditioned individuals
run test validity affected by
test experience due to pace, client motivation, running economy, distance accuracy
bike tests relatively difficult to implement because
equipment and technical expertise are required
bike tests are viable for
multiple populations but a moderate level of fitness required
bike tests validity is high with
strict portal adherence
bike test revenant factor
leg strength
easy physiological guide for setting training intensities
HR
heart rate training zone
heart rate range relative to an individuals heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations
the first step to obtaining HRTZ
estimate the clients maximal heart rate
max HR formula
220-age
obese individuals max HR formula
200-(.5 x age)
older adults max HR formula
200-(.7 x age)
HRmax-based training intensities are less accurate due to
potential predicative errors and single factor variance
HR max method
(220-age) x training intensities
HRR method adds in
cardiac output factors to build upon the HRmax value to calculate a HRTZ based on goal and fitness
HRR considered fitness levels by
incorporating RHR
lower RHRs indicate
higher levels of CRF
training HR forumla
(HRR x 60-80%) + RHR
heart rate reserve formula
max HR - resting HR
training intensity ranges for deconditioned individuals
40-60% VO2 max
50-60% HRR
60-70% HRmax
training intensity ranges for healthy individuals
60-80% HRR or VO2max
75-90% HRmax
talk test
subjective method for estimating if a client is training hard enough for aerobic benefit
once the client cannot easily hold a conversation while training when training they have reached about a ___ on the RPE scale, which is ____% of HRmax
14
70-80
steady state training
client performed at a set pace/intensity so that they maintain a steady HR
steady-state: the HR will not vary by >5 bpm as oxygenated blood supply is
meeting the demand of working cells and tissues
steady-state can be performed for longer periods and is useful for
developing baseline CRF and long-distance training
interval training takes advantage of
variation in HR and resistance/speed
interval training is more effective for inducing
greater CRF adaptation
the body always adapts to the ___ perceived stress
higher
interval training may be more useful within personal training due to
greater adaptations and caloric expenditure in a shorter period of time
higher intensities = greater
performance gains and caloric expenditure
lower/moderate intensities=
health, disease prevention and lower risk for injury
the “fat burning zone” is a weight loss
myth
fat burning zone suggests that
training at lower intensities is optimal for burning more fat, and therefore is more useful for weight management
problem with fat burning zone
total caloric expenditure is too low for significant weight loss, used for long slow distance training to promote carbohydrate and protein-sparing
aerobic training general health: frequency and duration
most days, accrue 30min/day
aerobic training fitness: frequency and duration
3-5 days, 30-90min/day
aerobic training performance: frequency and duration
5-7 days, 45-90min/day
Which of the following will commonly over-predict the abilities of a fit client?
a. Bike tests
b. Run tests
c. Walk/jog tests
d. All of the above
c
Which of the following includes the use of a metronome for pacing?
a. Run tests
b. Bike tests
c. Step tests
d. None of the above
c
Which of the following values when using the 6-20 RPE scale would correlate to 70-80% of HRmax?
a. 10
b. 12
c. 14
d. 17
c
The multifactor formulas for estimating maximal heart rate take into consideration which of the following variables?
a. Smoking
b. Sex
c. Obesity
d. All of the above
d
While higher-intensity training allows for greater performance improvements, lower-intensity training focuses on:
a. Greater caloric expenditure
b. Greater changes in body composition
c. Health and disease prevention
d. None of the above are correct
c
Cardiorespiratory fitness has a significant impact on ____ and quality of life.
lifespan
During ______training the client performs work at a set pace and their heart rate does not vary by more than five (5) beats per minute.
steady-state
True or False? Interval training is effective for inducing relatively greater cardiorespiratory fitness gains compared to steady state training.
true
True or False? The talk test is based on intensity related ventilation rates.
true
True or False? The fat-burning zone is optimal for weight loss compared to working at high intensities.
false
Using the traditional maximal heart rate formula, estimate the maximal heart rate of a 35-year-old female client.
185 bpm
Using the heart rate reserve method, calculate the heart rate training zone (HRTZ) for the following client.
30 years old, resting heart rate = 70 bpm, wants to train at 60-80% heart rate reserve
HRTZ: ____to ____bpm
142-166
. Indicate the recommended training intensity ranges for the following:
a. Heart rate reserve for deconditioned clients:
b. Heart rate max for deconditioned clients:
c. VO2max for healthy clients:
d. Heart rate max for healthy clients:
a. 50-60
b. 60-70
c. 60-80
d. 75-90
