Cardiorespiratory Training: Programming and Progressions

Question 1

3 adaptations in type 1 (slow-twitch) muscle fibers

Answer 1

1) increased size of mitochondria in the cells
2) increased number of mitochondria in the cells
3) increased number of capillaries

Question 2

main adaptation of type 2 (fast-twitch) muscle fibers

Answer 2

increased number of anaerobic enzymes so that anaerobic energy production is increased

Question 3

the main reason cardiac output increases due to endurance training

Answer 3

larger stroke volume (amount of blood pumped per heart beat)

Question 4

physiological reason for an increase in stroke volume

Answer 4

heart chamber enlargement resulting from cardiorespiratory training - greater amounts of chamber filling and emptying of the heart with each beat

Question 5

the volume of blood in a ventricle at the end of the cardiac filling cycle (diastole)

Answer 5

end-diastolic volume

Question 6

the percentage of the total volume of blood that is pumped out of the left ventricle of the heart during the systolic contraction of the heart

Answer 6

ejection fraction

Question 7

where the cardiovascular system interfaces with the respiratory system

Answer 7

alveoli

Question 8

spherical extensions of the respiratory bronchioles and the primary sites of gas exchange between the lungs and the blood

Answer 8

alveoli

Question 9

amount of time before improvements in VO2 max plateau

Answer 9

six months

Question 10

3 reasons for changes in ventilatory threshold (VT)

Answer 10

1) increased size of mitochondria in the cells
2) increased number of mitochondria in the cells
3) increased number of capillaries

Question 11

T/F: To support cardiorespiratory adaptations, the capacity of the muscle to store additional glycogen increases the ability to mobilize and use fatty acids as a fuel source is also enhanced.

Answer 11

True

Question 12

primary reasons why exercise duration is limited

Answer 12

1) availability of oxygen
2) availability of muscle glycogen
3) availability of blood glucose

Question 13

T/F: Changes in ventilatory threshold (VT) mostly plateau after 6 months.

Answer 13

False

Can still improve after 6 months, albeit at a slower rate.

Question 14

T/F: Interval training can bring about additional benefits beyond the aerobic benefits that include anaerobic adaptations that improve an individual’s lactate threshold.

Answer 14

True

Question 15

typical amount of time for the warm-up phase of a training session

Answer 15

5-10 minutes

Question 16

a cardiovascular phenomenon that represents a gradual increase in heart-rate response during a stead-state bout of exercise

Answer 16

cardiovascular drift

Question 17

2 reasons for cardiovascular drift

Answer 17

1) small reductions in blood volume that occur during exercise due to fluid lost to sweat and fluid moving into the spaces between the cells (interstitial fluid), which results in a compensatory increase in heart rate to maintain cardiac output, offsetting the small decrease in stroke volume
2) increasing core temperature that directs greater quantities of blood to the skin to facilitate heat loss, consequently decreasing blood return to the heart and blood available for the exercising muscles

Question 18

typical exercise-to-recovery ratios of aerobic-interval training

Answer 18

1:2 and 1:1

Question 19

higher intensity intervals (15-30 seconds) may effectively recruit and stimulate these muscle fibers

Answer 19

type II

Question 20

typical amount of time for the cool-down phase of a training session

Answer 20

5-10 minutes

Question 21

purposes of the cool-down

Answer 21

1) prevent blood from pooling in the extremities (namely lower extremity) which would reduce blood flow back to vital organs and the heart
2) remove metabolic waste from the muscles
3) stretching component can improve flexibility

Question 22

specific physical activity guidelines for adults (18-64)

Answer 22

1) 150 min/week of moderate-intensity or 75 min/week of vigorous-intensity (or a combination of both)
2) additional health benefits with greater amounts of activities
3) perform aerobic bouts that last at least 10 min, preferably spread throughout the week
4) participate in muscle-strengthening activities involving all major muscle groups at least 2 days/week

Question 23

specific physical activity guidelines for children (6-17)

Answer 23

1) perform at least 60 min of moderate-to-vigorous physical activity every day
2) include vigorous-intensity activity at least 3 days/week
3) participate in muscle-strengthening and bone-strengthening activity a minimum of 3 days/week

Question 24

weekly frequency recommendation for moderate-intensity aerobic exercise (40-60% VO2R or HRR)

Answer 24

minimum of 5 days/week

Question 25

weekly frequency recommendation for vigorous-intensity aerobic exercise (>60% VO2R or HRR)

Answer 25

minimum of 3 days/week

Question 26

weekly frequency recommendation for combination of moderate- and vigorous-intensity aerobic exercise

Answer 26

3-5 days/week

Question 27

methods by which intensity of cardiorespiratory training can be measured and programmed

Answer 27

1) heart rate
2) RPE
3) VO2 or METs
4) Caloric expenditure
5) talk test (VT1)
6) Blood lactate and VT2

Question 28

T/F: Maximum heart rate (MHR) has a strong correlation with performance and is influenced by training.

Answer 28

False

Not a strong correlation and is generally not influenced by training

Question 29

T/F: The “220-Age” formula tends to overestimate MHR in younger adults and underestimate MHR in older adults.

Answer 29

True

Question 30

a more appropriate form for estimating exercise intensities than MHR estimation

Answer 30

heart-rate reserve (HRR)

Question 31

formula for the Karvonen method

Answer 31

Target HR (THR) = (HRR X % Intensity) + RHR

Question 32

formula for heart-rate reserve (HRR)

Answer 32

HRR = MHR - RHR

Question 33

main benefit of using the Karvonen method for estimating exercise intensity (THR)

Answer 33

reduced discrepancies in training intensities between individuals with different RHRs and accommodates the training adaptation that lowers RHR, thereby expanding HRR

Question 34

Recommended exercise intensity for healthy adults (based on fitness classification)

Answer 34

Poor: 57-67% (MHR) / 30-45% (HRR/VO2 max)
Poor/fair: 64-74% / 40-55%
Fair/average: 74-84% / 55-70%
Average/good: 80-91% / 65-80%
Good/excellent: 84-94% / 70-85%

Question 35

While the HRR model (Karvonen method) reduces error in exercise-intensity estimation, these limitations still exist

Answer 35

1) still uses a mathematical estimation for MHR
2) uncertainty/debate over body position (lying vs standing) when measuring RHR - ACE recommendation is to measure RHR in the body position in which the client will exercise

Question 36

RPE scale equivalents to HRR

Answer 36

Moderate (3/10) = 70% HRR
Somewhat hard (4/10) = 80% HRR
Hard (6/10) = 85% HRR

Question 37

method of monitoring the combined intensity and duration of an exercise session; overall intensity of exercise bout is assessed (30 min post session; 0-10 scale) then multiplies this rating by the duration of the bout

Answer 37

session RPE

Question 38

guidelines when using the session RPE model

Answer 38

1) help client become familiar with the 1-10 RPE scale
2) determine appropriate RPE intensities for each exercise session based on client’s current activity levels with a small overload challenge (e.g., program at 5/10 effort for someone currently exercising at 4/10)
3) identify appropriate frequency and duration based on client’s current conditioning level and schedule
4) implement a RPE-training volume model (i.e., RPE X frequency X duration)

Question 39

MET equivalents to light, moderate, and vigorous activities

Answer 39

Light: < 3 METs
Moderate: 3-6 METs
Vigorous: > 6 METs

Question 40

formula for estimating caloric expenditure

Answer 40

Caloric Expenditure = [VO2(mL/kg/min) X Body Weight(kg) / 1000] X 5kcal/L/min

Question 41

only improvements when performing physical activity expending <1000 kcal/week

Answer 41

health markers like blood pressure and cholesterol

Question 42

T/F: Expending >2000kcal/week promote effective weight loss and significant improvements to overall fitness.

Answer 42

True

Question 43

exercise guidelines for overweight and obese individuals

Answer 43

1) 50-60 min of moderate-intensity exercise/activity, 5-7 days/week, for a total of at least 300 min OR
2) a total of 150 min of vigorous exercise/activity per week, performed a minimum of 3 days a week OR
3) a combination of both

Question 44

basic training principles of exercise progression

Answer 44

1) principle of overload

2) principle of specificity (SAID principle)

Question 45

most appropriate training variable to manipulate towards the beginning of a training program to effectuate client adherence

Answer 45

exercise duration (10% or 5-10 min per week over the first 4-6 weeks)

Question 46

training method/format that provides a sequence of different intensities that stress both the aerobic and anaerobic systems; term means “speed play”

Answer 46

Fartlek training

Question 47

when blood is brought to the skin surface to cool and reduce internal heat load that is produced during exercise

Answer 47

peripheral vasodilation

Question 48

2 reasons for elevated HR due to exercising in the heat

Answer 48

1) SV declines as a result of vasodilation in the vessels supplying the skin and reducing the venous return of blood to the heart; to compensate for the decrease in SV, HR increases
2) decreased blood volume due to dehydration from lost fluids (caused by sweating); reduced blood volume decreases venous return to the heart, increasing HR to compensate for the decrease and maintain cardiac output

Question 49

Phase 1 - Aerobic-base Training (overview)

Answer 49

• create positive experiences to improve adherence
• no fitness assessments required
• steady-state exercise in Zone 1 (below HR at VT1)
• ability to talk comfortably (below talk test threshold) and/or RPE at 3/4 (moderate to somewhat hard)
• progress to Phase 2 once exercise is sustained for 20-30 min in Zone 1

Question 50

Phase 2 - Aerobic-efficiency Training (overview)

Answer 50

• increase duration of exercise and introduce intervals to improve aerobic efficiency, fitness, and health
• submaximal talk test to determine HR at VT1 (no need for VT2 test)
• increase workload at VT1 (increase HR at VT1) then introduce Zone 2 intervals just above VT1 (RPE 5) to improve aerobic efficiency and add variety
• progress low Zone 2 intervals by increasing time of work interval and eventually decreasing recovery interval time
• as client progresses, introduce intervals in upper end of Zone 2 (RPE 6)
• many clients will stay in Phase 2 for many years
• if client has event-specific goals or looking for increased challenges, then progress to Phase 3

Question 51

Phase 3 - Anaerobic-endurance Training (overview)

Answer 51

• focus is on designing programs for clients with specific goals and/or performing 7 or more hours of cardiorespiratory exercise per week
• administer VT2 test to determine HR at VT2
• majority of training in Zone 1
• interval and higher-intensity sessions focused in Zone 2/3 but will make up a small amount of total training time
• many clients will never train in Phase 3 as non-competitive fitness goals can be achieved in Phase 2
• only clients with specific goals for speed and agility or athletic competitions will progress to Phase 4

Question 52

Phase 4 - Anaerobic-power Training (overview)

Answer 52

• focus on improving anaerobic power to improve phosphagen energy pathways and buffer large accumulations of blood lactate in order to improve speed for short bursts at near-maximal efforts
• similar distribution to Phase 3 training times in Zones 1,2, and 3
• Zone 3 training will include very intense anaerobic-power intervals
• clients will generally only work in Phase 4 during specific training cycles prior to competition