cardiorespiratory training concepts and strategies Flashcards
energy expenditure of ____kcal per day is needed for CRF improvements associated with health and disease prevention
200-400
energy expenditure is the relationship between
calories and aerobic work stems from the oxidation value of energy
___kcal of energy is released per liter of oxygen used
5
if we know the total quantity oxygen used, we know the
calories expended during any type of daily activity or training
common method for conveying the energy demands of work
METs
rest= ___MET
1
the energy needed for resting metabolic homeostasis
MET values above rest represents
the amount of oxygen to support work
MET calculation:
running on a treadmill at 10 METs
3.5 (rest) x 10 =35 ml/kg/min
MET calculation:
220lb (100 kg) man sitting in a chair for 60 mins
3.5 (100kg) =350
350 x 60min = 21,000
21000 x .001 L= 21L
21L x 5 kcal= 105kcal
MET calculations using body weight exercises for relative caloric expenditure requires
body weight in kg and the duration in minutes the activity was performed
example behaviors that lower calorie expenditure below displayed value on machines
leaning on weight bearing machine
holding onto rails
failing to comply with default RPMs
estimating a clients VO2 max via proper assessment allows for the attainment of
MET-max and MET training zone for use while training on machines that calculate METs
aerobic exercise aimed at improving CRF can include numerous systems and forms; the key factors are
duration, intensities, frequency, and energy expended per session
common training systems include
lactate threshold training
tempo training
cross training
cardio circuits
fartlek training
lactate threshold/tempo training
conditioned individuals use this technique for improvements in stamina and lactate tolerance
lactate threshold/tempo training starts at
steady state pace as close to the lactate threshold as can be maintained
lactate threshold/tempo training pace is increased in ___ bursts of ____ min above lactate threshold before the client is physiologically forced to slow down to a recovery pace
short bursts
2-5 min
the interval supra-lactate threshold bursts result in
lactate accumulation, very high ventilation, discomfort to help optimize performance
cross training uses various modes to limit the risk for
boredom
cross training can include
running, cycling, swimming, elliptical, stair climbing, rowing, etc.
cross training benefits include
reduced boredom
reduced risk of overuse injuries
increased tolerance to greater training volume
improved recovery within exercise bout
conditioning of different agonist muscles groups
improved mental focus during the exercise bout
cardio circuit training requires exercisers to
perform steady state aerobic activity with intermittent resistance training activities
common example cardio circuit training
park jogging trail with intermittent stations to stop and perform calisthenics such as pull ups or push ups
cardio circuit training can be replicated in a gym by
using anaerobic stations interspersed with short bouts of various types of CVF
fartlek
speed play
fartlek training is a type of ___ training that incorporates
interval
unstructured fluctuations of intensity
fartlek courses include variances in
speed, distances and surface angles, to reduce boredom and provide a variety of training stimuli
Energy expenditure of ________ kcals per day is needed for cardiorespiratory fitness improvements associated with health and disease prevention.
a. 50-75
b. 100-150
c. 200-400
d. 500-700
c
Which of the following can cause the calories presented on a cardiovascular machine to be inaccurate?
a. Leaning forward on the machine
b. Holding onto the guide rails while on the treadmill
c. Failing to comply with the default RPMs presented by the machine
d. All of the above are correct
d
Which of the following systems should only be used with highly-conditioned clients?
a. Cross training
b. Fartlek training
c. Tempo training
d. Cardio circuit training
c
____kcal of energy is expended per liter of oxygen used during aerobic training.
5
During ____ training unstructured fluctuations in speed, intensity and even surface angles are used to reduce boredom and provide a variety of stimuli.
fartlek
True or False? 1 MET is equal to 3.5 ml/kg/min and represents the amount of energy expended at rest.
true
While a client is working on a stairclimber at 8 METs, what is their oxygen usage rate?
____ml/kg/min
28
Provide at least three benefits of cross training.
a. reduced boredom
b. reduced risk for injuries
c. increased tolerance to greater training volume
d. conditioning of different muscle groups
e. improved mental focus
