Cardiorespiratory Fitness (CRF)

Question 1

Elements of CRF?

Answer 1

1. Warmup
2. Endurance Conditioning
3. cool down
4. stretching

Question 2

Points of warmup
how long?
Intensity?
what are we increasing 
decrease chance of

Answer 2

5-10 mins 
low to moderate intensity
increase blood flow
increase core temp
decrease chance of injury
reduce chance of cardiac arrhythmias

Question 3

Endurance conditioning

Answer 3

Follow FITT-VP principle
20-60 min per session
-depends on intensity
min

Question 4

cool down
what does it follow?
heart rate and blood pressure are returning to ?

Answer 4

immediatly follows endurance conditioning
low intensity
5-10 mins
HR and BP return to pre exercise levels

Question 5

stretching
Time?
what are you targeting?

Answer 5

5-10 mins
target major muscle groups
may reduce soreness and cramping

Question 6

Mode (what kind of activities)
Intensity
Frequency and Duration

FOR Improved health

Answer 6

mode: endurance type activities
intensity: at leas moderate intensity

frequency and duration: target 150 to 300 min/week, duration depends on intensity and modality

Question 7

Mode, Intensity and frequency and Duration for improved health and CRF Fitness

Answer 7

F: 5 days a week MIPA, or 3/wk VIPA

I:
MIPA:(3-6 MET; 40%-60% Vo2R)
VIPA:(>6 MEt, 60-80% VO2R)

Type(mode)
Aerobic, large muscle groups
Little skill Required
Rhymthmic action

Time (duration)
    >=150 min/wk MIPA, 
    20-60 min/wk VIPA
Volume : about 1000 kcal/wk
Progression: Increase per client ability to adapt

Question 8

Type A, B, C, D (Modes o exercise)

ANA, V, skill, can improve

Answer 8

A: Minimal skill and fitness level required
B: Vigorous, minimal skill but average fitness level required
C: requrie skill and average fitness level
D: Recreational activities, may improve fitness

Question 9

what are some considerations when selecting modes?

Answer 9

Can intensity be progressed easy?
Does mode exceed client exercise capacity?
does mode present physiological problem for client?
is mode convient and accessible
is mode one that client likes?

Question 10

Setting intensity what does ACSM Recommend?

Answer 10

using VO2 Reserve (%VO2R)
Vo2R= Vo2max-VO2 rest(can substitute METs instead)

Vo2rest=3.5 ml/kg/min or 1 MET

VO2R= HRR(HR reserve; HRmax-HRrest)

Question 11

Setting inital exercise intensity for adult with poor CRF levels are …

Answer 11

30-59% VO2R of HRR

Question 12

To improve CRF

Answer 12

55-80% VO2R or HRR

Question 13

Setting inital exercise intensity for adult with healthy CRF levels are …

Answer 13

40 to<90% Vo2R or HRR

Question 14

Setting Exercise Intensity steps with target VO2R

Answer 14

1. , Identify the target MET zone (target Vo2R zone)

2. %Vo2R= [target % x Vo2max-Vo2Rest)]

Question 15

Setting Exercise Intensity steps with target HRR method

Answer 15

Heart Rate Reserve Method (Karvonen method)

HRR= HRmax-HRrest
%HRR=[Target % x(HRR)

Question 16

Setting Exercise Intensity steps with target RPE method

Answer 16

Rating of perceived exertion

RPE is subjective: clients perception only

Question 17

Setting Exercise intensities can be done using

Answer 17

target HRR method
target Vo2R method
target RPE method (subjective, clients perception only

Question 18

How can we monitor intensity?

Answer 18

HR
RPE
Talk Test
Counting Talk Test

Question 19

Volume of exercise =

Answer 19

frequency x intensity x duration

ACSM recommends 500-1000 MET . min. week

Question 20

Stages of Progression

Answer 20

Initial Conditioning
Improvement
Maintenance

Question 21

initial conditioning

length and goal?

Answer 21

1-6 weeks

Goal: 55-60% HRR for 30 continuous mins

Question 22

Improvement

length, progress, and goals

Answer 22

4-6 months
progress to 5 days a week
goal: sustain MVPA 20-60 mins per session

Question 23

Maintenance

continues after? goal?

Answer 23

after improvement stage

maintain fitness level and weekly caloric expenditure

Question 24

Some aerobic training methods and modes

Answer 24

continuous
discontinuous
circuit resistance training