Cardiorespiratory training

Question 1

FITTE-VP principle

Answer 1

-determines training programs

Stands for
F- Frequency
I- Intensity
T- Time
T- Type
E- Enjoyment
V- Volume
P- Progression

Question 2

What training frequency is appropriate for older adults?

Answer 2

2 to 5 days per week

Question 3

What intensity should older adults train at?

Answer 3

Older adults should train at 40 to 85% of the VO2 peak depending on fitness level

Question 4

What length of time is appropriate for a training session for seniors?

Answer 4

working up to 30 to 60 minutes per session

Question 5

What type of training modes are best for older adults?

Answer 5

recumbent bikes, aquatics, or treadmills and stair steppers with hand support.

Question 6

What training volume is recommended for seniors?

Answer 6

Guidelines recommend 150 minutes or more of moderate intensity activity, or 75 minutes or more of vigorous intensity activity each week

Question 7

Progression

Answer 7

refers to the systematic development of exercise volume up to 300 minutes of moderate intensity activity or 100 minutes of vigorous intensity activity each week

Question 8

A typical method for progressing exercise volume is to increase it by no more than _____% each week.

Answer 8

10%

Question 9

Heart Rate Reserve (Karvonen formula)

Answer 9

Formula to measure target heart rate for exercise that takes into account resting heart rate and maximum heart rate: Target Heat Rate = [(HRmax – HRresting) *exercise intensity] + HRresting.

Question 10

Ratings of perceived exertion (RPE)

Answer 10

A way to measure exercise intensity on a scale of 1 to 10, with 1 being the easiest and 10 being the hardest or most intense.

Question 11

Talk test method

Answer 11

A way to measure exercise intensity based on ease of talking during a steady state exercise session.

Question 12

Ventilatory threshold 1 (VT1)

Answer 12

The point of exercise intensity measured via the talk test where the client has difficulty talking.
-As exercise intensity increases, there will be a point where the client has difficulty talking continuously for 20 seconds

Question 13

Ventilatory threshold 2 (VT2)

Answer 13

The point of exercise intensity measured via the talk test where the client is unable to talk.
-the highest intensity a client can exercise at and maintain steady state

Question 14

Exercise professionals should also identify the client’s heart rate midway between VT1 and VT2, which is termed ___________

Answer 14

midpoint

Question 15

Heart rate training

Answer 15

A way to measure exercise intensity based on percentages of maximum heart rate or estimated maximum heart rate.

Question 16

Tanaka Formula

Answer 16

Formula to estimate maximum heart rate: HRmax = 208 – (0.7 x age).

Question 17

beta blockers such as _____________ are often prescribed to lower blood pressure by reducing heart rate and decreasing the force of each heartbeat.

Answer 17

Propranolol

Question 18

Commonly, training takes place at intensities between ____ and ____% of heart rate reserve and typically involves a combination of steady state and interval training.

Answer 18

60 and 80%

Question 19

Effects of increased heart and respiratory rate

Answer 19

Increases cardiorespiratory system’s capacity to perform work

Increases blood flow to muscles

Increases the oxygen exchange capacity

Question 20

Effects of increased tissue temperature

Answer 20

Increases rate of muscle contraction

Increases metabolic rate

Increases soft tissue extensibility

Question 21

How long should a warm-up last?

Answer 21

5 to 10 minutes

Question 22

Benefits of a Cool-Down

Answer 22

-Reduce heart and breathing rates.
-Gradually cool body temperature.
-Return muscles to their optimal resting lengths.
-Prevent pooling of blood in the lower extremities.​​​​​​​
-Restore physiologic systems close to baseline.

Question 23

Stage 1 training

Answer 23

helps improve cardiorespiratory fitness levels in healthy sedentary clients who are beginning a cardiorespiratory training program

Question 24

In which stage should older adults should start slowly and gradually work up to 30 to 60 minutes of continuous exercise at a Zone 1 training intensity?

Answer 24

Stage 1

Question 25

Clients who are starting from a sedentary lifestyle should begin in Zone 1 for short _____-to-______minute bouts.

Answer 25

8-to-10 minute bouts

Question 26

When can clients progress to stage 2?

Answer 26

When clients can maintain Zone 1 for at least 30 minutes two to three times per week

Question 27

Work to recovery intervals may range from a 1:3 ratio when beginning Stage 2 training to a more intense 1:1 ratio with interval durations up to ______ minutes.

Answer 27

3 minutes

Question 28

The focus in stage 3 is on increasing the workload to alter heart rate by moving in and out of Zones ___ to ____using interval training.

Answer 28

Zones 1 to 3

Question 29

Stage 3 requires knowledge of the client’s heart rate at _____, ________, and _________

Answer 29

VT1, midpoint, VT2

Question 30

Stage 4 training has the client moving into and out of all four training zones with longer intervals spent at the Zone _____ intensity and the shortest intervals in Zone ____

Answer 30

Zone 1, Zone 4

Question 31

Stage 4 training will stress the __________ energy systems.

Answer 31

anaerobic