Ch 11 Programming Cardio

Question 1

How does a sedentary lifestyle affect physical and brain health?

Answer 1

• Increases risk of heart disease, diabetes, and obesity.
• Reduces cardiovascular health and weakens muscles.
• Impairs cognitive function, increases risk of depression, and slows brain plasticity.

Question 2

How active were early humans compared to modern sedentary lifestyles?

Answer 2

Early humans were highly active, engaging in constant movement like walking, hunting, and lifting.

Modern lifestyles are sedentary, requiring intentional exercise to stay healthy.

Question 3

In what ways does the cardiovascular system adapt to exercise?

Answer 3

Stronger heart, lower resting heart rate, improved circulation, and more capillaries for better oxygen delivery.

Question 4

In what ways does the respiratory system adapt to exercise?

Answer 4

Increased lung capacity, more efficient oxygen intake, and improved carbon dioxide removal.

Question 5

What is the Karvonen Method, and how is it used to determine target heart rate for exercise?

Answer 5

The Karvonen Method calculates target heart rate based on resting heart rate (RHR) and maximum heart rate (MHR).

Formulas:
Target Heart Rate = [(MHR - RHR) × intensity %] + RHR

MHR = 220 - age

Intensity %: Typically 50-85% for moderate to vigorous exercise.

Question 6

cardio training zones

Zone 1

Answer 6

Low-intensity activity (below the first ventilatory threshold, VT1).

Ideal for warm-ups, cool-downs, or recovery workouts.

conversation is still comfortable at this level

Question 7

cardio training zones

Zone 2

between VT1 and VT2

Answer 7

Moderate intensity

Ideal for building endurance, fat-burning, and overall aerobic conditioning.

Longer sessions of 30-90 minutes are common

Question 7

cardio training zones

Zone 3

just below VT2

Answer 7

High-intensity activity
Best for improving your ability to sustain higher intensities over time and increasing your lactate threshold.

Sessions here should be shorter, typically 10-30 minutes

Question 8

phases of cardio training

aerobic base training

Answer 8

Build a foundation of cardiovascular fitness and tolerance to exercise.

Low to moderate (50-60% of maximum heart rate). 15-30 minutes, 3-5 times per week.

Question 9

phases of cardio training

aerobic efficiency training

Answer 9

Intensity and duration of exercise are gradually increased to improve aerobic capacity and overall fitness.

Moderate to high (60-80% of maximum heart rate). 20-60 minutes, 3-6 times per week.

Question 10

phases of cardio training

aerobic endurance training

Answer 10

Increase the ability to sustain prolonged periods of exercise at moderate-to-high intensity.

Moderate to high intensity (60-85% of maximum heart rate). 45 minutes to 1.5 hours, 3-6 times per week.

Question 11

phases of cardio training

anaerobic power training

Answer 11

Improve cardiovascular power, speed, and high-intensity performance.

High intensity (85-95% of maximum heart rate), often involving interval or interval-based sprint training. Short bursts of exercise with rest intervals (e.g., 20-60 second sprints with rest in between).

Question 12

What are the negative effects of monotony within aerobic training? How can it be prevented?

Answer 12

It may lead to burnout, overuse injury, lower motivation.

How to Reduce Monotony:
* Change the Type of Cardio
* Vary Intensity
* Incorporate Outdoor vs Indoor Workouts
* Progressively Increase Challenge/Use Periodization
* Add Cross-Training: Engage in different activities that provide cardio benefits, such as sports or dancing