Cardiovascular Training & Precription

Question 0

Cardiovascular prescription should be based on the clients current fitness level, their needs and goals and their __________ and ___________.

Answer 0

Likes and dislikes

Question 1

List at least two test for assessing cardiovascular fitness level. What test is the gold standard for assessing cardiovascular fitness level?

Answer 1

One Mile Walk
1.5 Mile / 12 Min Run
The gold standard is to measure VO2 max in a laboratory setting.

Question 2

Choosing swimming as a mode of exercise to improve running performance violates the principle of ___________.

Answer 2

Specificity

Question 3

What are the components of a cardiovascular prescription?

Answer 3

Mode
Frequent
Intensity
Duration

Question 4

Your client usually walks twice a week for 20 minutes at a HR of 110 BPM, how might you overload their program?

Answer 4

Have him walk for a longer time frame, at a faster pace or have him walk 3 days instead of 2.

Question 5

What are the criteria for an activity to be aerobic?

Answer 5

It must use large muscle groups.
It must use large amounts of oxygen.
It must be preformed continually.

Question 6

List some primary aerobic activities.

Answer 6

Running, Swimming, Inline Skating, Cross Country Training, Walking, Cycling, Stair Climber

Question 7

List some non-aerobic activities.

Answer 7

Bowling, Softball, Golf, Croquet, Archery

Question 8

Using the method of Heart Rate Reserve, how do you determine target heart rate range?

Answer 8

HRR = 207 - (age x 0.7) - Resting Heart Rate (RHR)

Heart Rate Range = HRR x (Current Fitness Level Suggestion Low Intensity / High Intensity) + RHR

Question 9

What is the Heart Rate Reserve (HRR) of a 30 year old with a resting heart rate of 65 BPM?

Answer 9

HRR = 207 - (30 x 0.7) - 65 
HRR = 207 - 21 - 65 = 121
HRR = 121

Question 10

What is the Heart Rate Reserve (HRR) of a 40 year old with a resting heart rate of 76 BPM?

Answer 10

HRR = 207 - (40 x 0.7) - 76
HRR = 103

Question 11

A 45 year old client has a resting heart rate of 70 BPM and is currently in the Fair category of cardiorespiratory fitness. What is their target heart rate zone?

Answer 11

HHR = 207 - (45 x 0.7) - 70
HHR = 105.5
Target HR Zone = 105.5 x (.60) (.70) +70
Target HR Zone = 133-144

Question 12

A 27 year old client has a resting heart rate of 56 BPM and is currently in the Excellent category of cardiorespiratory fitness. What is their target heart rate zone?

Answer 12

HHR = 207 - (27 x 0.7) - 56
HHR = 132.1
Target Heart Rate Zone = 132.1 x (.70) (.85) +56
Target Heart Rate Zone = 148-168

Question 13

A client has a target heart rate zone of 132-154 BPM. What is their 10 second target heart rate range?

Answer 13

132/6 & 154/6

22-26 beats

Question 14

Besides the Heart Rate Reserve method, what other method can be used to determine target heart rate? Using this alternate method calculate the target heart rate for a 60-year-old client with a moderate level of cardiorespiratory fitness.

Answer 14

Percent of maximum.
207-(60x0.7)x(75-85%)
207-42 x .75 = 123.75
207-42 x .85 = 140.25

Target Heart Rate Range = 124-140

Question 15

True or False: When writing a cardiovascular prescription for a low fit individual, it’s best to initially increase exercise intensity as a means to incorporate the principle of overload.

Answer 15

False. It’s best to increase frequency and duration to ensure gradual progression. ACSM recommends increasing by 5-10 minutes every 1-2 weeks.

Question 16

What is a beta blocker? List two reasons why a client might be taking a beta blocker.

Answer 16

A beta blocker is a medicine used to treat many different medical conditions including angina pectoris, hypertension and migraine headaches. When taking a beta blocker the HR doesn’t increase with exercise the way it normally would.

Question 17

What types of populations should not be given a target heart rate range?

Answer 17

Those taking beta blockers unless a maximal HR is established via a Maximal Treadmill test in a clinical setting.

Pregnant women.

Question 18

Explain the Rating of Perceived Exertion Scale (Borg Scale)

Answer 18

It can be used to monitor exercise intensity for those taking medications that affect heart rate. The Borg Scale asks the individual to rate how hard they feel they are working during exercise.

Question 19

Using the 6-20 Borg Scale, what is an appropriate level of intensity for development of cardiovascular fitness?

Answer 19

An RPE (Rate of Perceived Exertion) of 6-12 is recommended for aerobic training.

Question 20

Can significant health and fitness benefits be obtained accumulating physical activities in shorter multiple bouts throughout the day?

Answer 20

Yes 2-15 minute or 3-10 minute bouts of moderate intensity activity yield significant health benefits.

Question 21

A client who can currently walk one mile in 13 minutes ( 3.25 per .25 mile ) has a goal of walking one mile in 12 minutes, and decides to incorporate interval training on the track or treadmill into their exercise routine. If they choose 400 meters (1/4 mile) as their interval distance, approximately how much time should it take them to complete each interval segment?

Answer 21

3 minutes

12 min goal / 4 - 1/4 mile intervals