Ch 15

Question 1

Low/Moderate-intensity aerobic activity (i.e., brisk walking) # minutes per week

Answer 1

150 minutes of low intense cardio per week

Question 2

Vigorous-intensity aerobic activity (i.e., jogging or running) # minutes per week

Answer 2

75 minutes high intense

Question 3

FITTE-VP =

Answer 3

Frequency, Intensity, Time, Type, Equipment, Volume & Progression

Question 4

TANAKA FORMULA =

determines individual’s maximal heart rate

Answer 4

208 - (.7 x age) = HR max equation to find the target heart rate

Question 5

Fartlek training is what type of play? What does it consist of?

How many rounds of running? #m
How many rounds of walking? #m

Answer 5

Speed play.
Run a 100m on a track and then walk 100m
Run 100m then walk 100m repeat x 12 rounds

12 rounds of running 100m and walking 100m

Question 6

5 Components of Health

Answer 6

Flexibility
Body Comp
Muscle Endurance
Strength
Cardiorespiratory Health

Question 7

HIIT vs SS (Aerobic)

Answer 7

HIIT - An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

SS - Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

Question 7

HIIT vs SS (Aerobic)

Answer 7

HIIT - An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

SS - Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

Question 8

HIIT vs SS (Aerobic)

Answer 8

HIIT - An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

SS - Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

Question 9

1. The Tanaka Formula is a mathematical formula used to estimate an individual maximal heart rate using which of the following formulas:

Answer 9

208 – (.7xage)

Question 10

All of the following are benefits of a cool-down EXCEPT:

Answer 10

Encourages venous pooling of blood in the lower extremities

Question 11

Benefits of cool-down

Answer 11

Gradually cool body temperature
Reduce heart and breathing rates
Restore physiological systems close to baseline

Question 12

The Physical Activity Guidelines recommends adults should accumulate 150 minutes of moderate-intensity aerobic activity every week or

Answer 12

75 minutes of vigorous-intensity aerobic activity every week.

Question 13

What does the P stand for within FITTE-VP

Answer 13

Progression

Question 14

Zone 1 Description

Answer 14

Below VT1
RPE 3-4
RPE 12-13

Light to moderate
Starting to sweat but can still carry on a conversation effortlessly

Question 15

Zone 2 Description

Answer 15

VT1 to Midpoint*
RPE 5-6
RPE 14-15

Challenging to hard
Noticeable sweating and using larger volumes of breath
Continual talking is becoming challenging

Question 16

Zone 3

Answer 16

Midpoint to VT2

RPE 7-8
RPE 16-17

Vigorous to very hard
Profuse sweating
Vigorous breathing and ability to talk is limited to short phrases