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CPT > cardiorespiratory fitness assessment and training methods > Flashcards

cardiorespiratory fitness assessment and training methods Flashcards

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1
Q

CRF greatly influences

A

lifespan and quality of life

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2
Q

VO2 max

A

maximal quantity of oxygen one can use to perform work

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3
Q

aerobic exercise develops CRF via

A

adaptations that promote the efficiency of the heart, lungs, and vascular system

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4
Q

CRF test selection should be based on

A

the clients proficiency, goals, experience, specific needs

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5
Q

sub maximal tests are far more common than GXT due to

A

ease, safety, required equipment

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6
Q

submaximal tests

A

protocols do not reach the maximal capacity of the client

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7
Q

submaximal test maximal predictions are made using

A

physiological responses to the sub maximal workload based on HR response

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8
Q

graded exercise test

A

allows for more direct measurement of cardiorespiratory fitness via periodic increases in intensity to achieve a maximal or sub maximal workload

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9
Q

step tests are easy to implement

A

using limited equipment

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10
Q

step tests are valid for

A

general population, often over-predicted fit individuals

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11
Q

step tests are unsuitable for

A

moderate to high-level obese or very deconditioned clients

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12
Q

revenant factors of step tests

A

leg strength, rhythm

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13
Q

walk/jog tests are viable for

A

deconditioned or new exercisers with no experience

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14
Q

walk/jog tests validity is affected by

A

motivation, exercise, tolerance, distance accuracy

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15
Q

walk/jog tests ____ fit individuals

A

over-predict

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16
Q

run tests viable for

A

fit or conditioned individuals

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17
Q

run test validity affected by

A

test experience due to pace, client motivation, running economy, distance accuracy

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18
Q

bike tests relatively difficult to implement because

A

equipment and technical expertise are required

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19
Q

bike tests are viable for

A

multiple populations but a moderate level of fitness required

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20
Q

bike tests validity is high with

A

strict portal adherence

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21
Q

bike test revenant factor

A

leg strength

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22
Q

easy physiological guide for setting training intensities

A

HR

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23
Q

heart rate training zone

A

heart rate range relative to an individuals heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations

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24
Q

the first step to obtaining HRTZ

A

estimate the clients maximal heart rate

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25
Q

max HR formula

A

220-age

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26
Q

obese individuals max HR formula

A

200-(.5 x age)

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27
Q

older adults max HR formula

A

200-(.7 x age)

28
Q

HRmax-based training intensities are less accurate due to

A

potential predicative errors and single factor variance

29
Q

HR max method

A

(220-age) x training intensities

30
Q

HRR method adds in

A

cardiac output factors to build upon the HRmax value to calculate a HRTZ based on goal and fitness

31
Q

HRR considered fitness levels by

A

incorporating RHR

32
Q

lower RHRs indicate

A

higher levels of CRF

33
Q

training HR forumla

A

(HRR x 60-80%) + RHR

34
Q

heart rate reserve formula

A

max HR - resting HR

35
Q

training intensity ranges for deconditioned individuals

A

40-60% VO2 max
50-60% HRR
60-70% HRmax

36
Q

training intensity ranges for healthy individuals

A

60-80% HRR or VO2max
75-90% HRmax

37
Q

talk test

A

subjective method for estimating if a client is training hard enough for aerobic benefit

38
Q

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

A

14
70-80

39
Q

steady state training

A

client performed at a set pace/intensity so that they maintain a steady HR

40
Q

steady-state: the HR will not vary by >5 bpm as oxygenated blood supply is

A

meeting the demand of working cells and tissues

41
Q

steady-state can be performed for longer periods and is useful for

A

developing baseline CRF and long-distance training

42
Q

interval training takes advantage of

A

variation in HR and resistance/speed

43
Q

interval training is more effective for inducing

A

greater CRF adaptation

44
Q

the body always adapts to the ___ perceived stress

A

higher

45
Q

interval training may be more useful within personal training due to

A

greater adaptations and caloric expenditure in a shorter period of time

46
Q

higher intensities = greater

A

performance gains and caloric expenditure

47
Q

lower/moderate intensities=

A

health, disease prevention and lower risk for injury

48
Q

the “fat burning zone” is a weight loss

A

myth

49
Q

fat burning zone suggests that

A

training at lower intensities is optimal for burning more fat, and therefore is more useful for weight management

50
Q

problem with fat burning zone

A

total caloric expenditure is too low for significant weight loss, used for long slow distance training to promote carbohydrate and protein-sparing

51
Q

aerobic training general health: frequency and duration

A

most days, accrue 30min/day

52
Q

aerobic training fitness: frequency and duration

A

3-5 days, 30-90min/day

53
Q

aerobic training performance: frequency and duration

A

5-7 days, 45-90min/day

54
Q

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

A

c

55
Q

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

A

c

56
Q

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

A

c

57
Q

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

A

d

58
Q

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

A

c

59
Q

Cardiorespiratory fitness has a significant impact on ____ and quality of life.

A

lifespan

60
Q

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.

A

steady-state

61
Q

True or False? Interval training is effective for inducing relatively greater cardiorespiratory fitness gains compared to steady state training.

A

true

62
Q

True or False? The talk test is based on intensity related ventilation rates.

A

true

63
Q

True or False? The fat-burning zone is optimal for weight loss compared to working at high intensities.

A

false

64
Q

Using the traditional maximal heart rate formula, estimate the maximal heart rate of a 35-year-old female client.

A

185 bpm

65
Q

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

A

142-166

66
Q

. 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

a. 50-60
b. 60-70
c. 60-80
d. 75-90

67
Q
A

CPT (36 decks)

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