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nsca poop > ch. 16 aerobic endur train prog design > Flashcards

ch. 16 aerobic endur train prog design Flashcards

1
Q

components of an aerobic exercise program 4

A

mode
intensity
frequency
duration

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2
Q

this describes what exercise activity will be performed

A

mode

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3
Q

equipment availability, personal preference, the clients ability to perform the exercise, and the clients goals should all be considered before selecting this

A

exercise mode

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4
Q

this aspect of exercise sessions are the main determinant of both exercise frequency and training duration

A

intensity

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5
Q

This must be ascertained before the frequency and duration of the exercise sessions are determined

A

level of intensity required to reach the clients goal

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6
Q

the difference between the clients age predicted maximal HR and their resting HR

A

heart rate reserve

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7
Q

the use of this has been determined as an acceptable method of determining exercise intensity

A

HRR

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8
Q

percent of HRR needed to reach the aerobic exercise threshold for most individuals is

A

50-85%

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9
Q

HR closely mirrors this

A

VO2

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10
Q

error associated with the age predicted maximal heart rate

A

+/- 10 to 15 bpm

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11
Q

This is the exception to using the APMHR equation

A

when clients are taking medications such as beta-blockers that blunt the hearts response to exercise

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12
Q

Two methods for determining intensity based on HRmax

A

% APMHR

%HRR

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13
Q

55 to 75 % of VO2 max approximates to this % range of APMRH, and provides the lower and upper limits of exercise heart rate needed for improving cardio respiratory function

A

70-85%

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14
Q

In very deconditoined individuals this range of APMHR is most appropriate

A

55-65%

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15
Q

THR=

A

APMHR x exercise intensity

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16
Q

Best time to measure resting heart rate

A

in the morning upon waking, but before getting out of bed

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17
Q

HRR =

A

APMHR - RHR

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18
Q

HRR method of determining the right and low end of the THR

A

(HRR x 0.5 to 0.85) + RHR

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19
Q

Benefit of the HRR over the %APMHR

A

it is specific to the client, since it takes into account their individual RHR

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20
Q

exercise intensity range for the HRR method

A

50%-85%

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21
Q

Major drawback of the RPE scale

A

most people will never know what the max rating feels like to compare their current effort against

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22
Q

RPE is useful in this case

A

when traditional methods of determining effort such as HR cannot be used due to medications

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23
Q

any given MET level is an indication of this

A

how many times harder the activity is to do more than resting

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24
Q

How to determine the max MET level of a client

A

graded exercise test to determine VO2max and divide that by 3.5

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25
Q

What is the surgeon generals suggestion for aerobic exercises

A

all people over 2 YO should get 30 min on most, but preferably all days

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26
Q

This is the suggested frequency for aerobic exercise

A

2-5 days per week for general fitness goals

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27
Q

Exercise sessions of long duration and high intensity require a longer this, than do short duration and low intensity sessions

A

recovery (rest) period

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28
Q

how long the exercise session lasts

A

duration

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29
Q

If the time constraints prevent a client from dedicating a block of time large enough to meet exercise duration needs, or the client is very deconditioned, this type of exercise duration can be substituted

A

intermittent exercise

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30
Q

Exercise duration has this relationship with exercise intensity

A

inverse

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31
Q

two distinct types of aerobic training programs

A

improvement and maintenance

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32
Q

As a general rule, increases in frequency, intensity, or duration should be limited to this

A

10%

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33
Q

In order to maintain aerobic capacity the client should do this

A

exercise no less than 2 times a week, at the same duration, and intensity (most important) as during the improvement stage

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34
Q

This can increase motivation during a maintenance phase

A

changing the mode

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35
Q

most important aspect of designing an endurance training program

A

goal of the client

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36
Q

a good indicator of proper intensity during long slow distance training is this

A

the client can carry on a conversation, not speaking at length, but able to talk without becoming short of breath

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37
Q

Improving the anaerobic? threshold, developing endurance in supporting muscles, fat utilization with corresponding glycogen sparing

A

long slow distance

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38
Q

During long slow distance training the session should be terminated when one of these occur

A

client runs out of energy

clients HR begins to increase without an increase in workload

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39
Q

For clients who wish to improve their cardiorespiratory endurance and who are capable of working at the highest percentages of the HR range, this can help improve VO2max

A

pace/tempo training

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40
Q

This type of training allows clients to train for short periods of time at their goal pace, which will be higher than their current pace

A

pace/tempo training

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41
Q

This type of training generally lasts 20-30 min and requires the client to exercise at their lactate threshold

A

pace/tempo training

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42
Q

this involves work outs of 3-5 minutes with rest periods of 30 to 90 seconds repeated until the pace cannot be maintained

A

intermittent pace/tempo training

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43
Q

This involves workouts that last 20 to 30 minutes at a sustained desired pace

A

steady pace/tempo training

44
Q

pace/tempo training should only be performed this many times per week

A

1-2 times/week

45
Q

This type of training can involve short periods of exercise at intensities at or above the LT and VO2max, alternated with longer periods of lesser intensities

A

interval training

46
Q

With this type of workout clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program

A

interval training

47
Q

This type of training allows the client to burn the most calories

A

interval training

48
Q

this type of training is useful for increasing speed

A

interval training

49
Q

Suggested rest intervals for interval training

A

3 - 5 minutes of high intensity with a ratio of 1:1 or 1:3 rest

50
Q

The 1:1 and 1:3 work to rest ratios cause improvements in cardiorespiratory endurance mainly through these these two things

A

raising the LT and enchancing the bodies ability to clear lactate from the bloodstream

51
Q

T/F: clients should use interval training only after they have established a firm aerobic base and are able to maintain exercise intensity within their HRR training zone for a period of time roughly equal to the total time they will be spending on interval training

A

T

52
Q

this type of training combines resistance training with aerobic training

A

circuit training

53
Q

this is a training method of combining several exercise modes for aerobic endurance training

A

cross-training

54
Q

the benefit of this type of training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems

A

cross-training

55
Q

T/F: legs use less of the VO2max than arm exercises

A

F

56
Q

this response is blunted in combine aerobic and resistance training, and this remains the same (gain)

A

strength is blunted

VO2 increases the same

57
Q

this type of exercise is a core exercise that loads the axial Skeleton and requires the muscles of the torso to maintain an erect position

A

Ch.15 structural exercise

58
Q

Power exercises (explosive exercises) are effective because they provide a ___________________________ through the engagement of a ________________________ and result in a _______________________

A

Ch. 15

  • multidimensional training stimulus
  • large amount of muscle mass
  • large caloric expenditure
59
Q

Examples of an assistance exercise

A

Ch.15

  • Bicep curl (small amount of muscles and movement at a single joint)
  • pec deck
  • dumbbell fly
60
Q

For Volleyball players and basketball players the personal trainer should consider using exercises such as the _______________ and _______________ since they involve a jumping movement

A

Ch. 15
-Power clean (bar from the ground to
the shoulders)

-Power snatch (from the floor to over your head)

61
Q

Oxygen uptake reserve

A

Vo2R= difference between vo2max and resting Vo2

62
Q

Oxygen uptake reserve (VO2R) has been shown to equate fairly evenly to the

A

HRR

THEREFORE the use of HRR for determining exercise intensity is acceptable

63
Q

As heart rate nears a clients maximal heart rate (MHR) a greater percentage of

A

VO2max is being used

64
Q

A 20 year old client with an APMHR of 200 may actually have an estimated MHR as low as _____ or as high as _____

A

185 (200-15)

215 (200+15)

65
Q

Due to the error range APMHR can be… 3

A

Maximal for some, unattainable for others, and submaximal for the rest

66
Q

To determine the intensity training zone using a percent of APMHR for a healthy adult, do this…
this is called this…
What do the results provide…

A

Multiply the clients APMHR by70% and 85%

Called the percent of APMHR method

The results provide the lower and upper limits of exercise heart rate needed for improving cardio respiratory function

67
Q

HRR is the

A

Number of beats per minute that the heart rate can increase from resting up to maximal

68
Q

A 40 year old client has an APMHR of 180, is he has a RHR of 70 then what is his HRR?

A

110 bpm (APMHR minus RHR)

69
Q

Percent of APMHR method:

30 year old client; 70% to 85% of APMHR

APMHR=
THR(70%)=
THR(85%)=
THRR=

A 
APMHR= 220-30= 190
THR(70%)= 190 x .70= 133 beat/min
THR(85%)= 190 x .85= 162 beats/min
THRR= 133 to 162 beats/min
70
Q

Karvonen Method:

30 year old; 50% to 85% of HRR; RHR = 70 beats/min

APMHR=
HRR=
THR(50%)=
THR(85%)=
THRR=
A 
APMHR= 190
HRR= 190- 70= 120 bpm
THR(50%)=(120 x .50) + 70 = 130 bpm
THR(85%)= (120 x .85) + 70 = 172 bpm
THRR= 130 to 172 beats/min
71
Q

An activity has a 4-MET rating, how hard is this?

A

4 times harder than rest (body has to work 4 times harder than at rest)

72
Q

Exercise duration is inversely related to…

A

Exercise intensity

The greater the intensity, the greater the VO2 requirement and the less time a client will be able to spend exercising at that level

73
Q

Clients will only have so much time available to exercise which means that __________ and __________ have hit there limit.
But the client can continually increase __________

A

Frequency and duration

Intensity

74
Q

For maintenance programs you can reduce the ____________ to no fewer than two sessions per week but maintain __________ and _________

A

Frequency

Duration and intensity

75
Q

A client capable of running at a 6 minute/mile pace may exercise at an 8 minute/mile pace for a longer distance this is an example of

A

Long slow distance LSD

76
Q

A client who normally rides a stationary bike for 30 minutes at 150 watts may ride for 1 hour at 100 watts this is an example of

A

Long slow distance lsd

77
Q

The basic premise of ___________ is to increase exercise duration at a lower intensity than normal

A

Long slow distance

78
Q

Performed at an intensity less than normally used so that the duration of the workout can be longer

A

Long slow distance

79
Q

These three are advanced aerobic endurance exercise programs that should only be used after an initial aerobic endurance training program has been completed.

A

Long slow distance
Interval
Pace/tempo

80
Q

When the client has a goal that cannot be met with the use of one particular exercise
Competing in a triathlon is an example

A

Cross-training

81
Q

A client may train on the treadmill one day, cycle outdoors the next, and then finish the week on a rowing machine

A

CROSS TRAINING

Using different modes of exercise each training period, rotating through two or more modes within a week

82
Q

Instead of doing 30 minutes on the treadmill, the client may complete 10 minutes each on the treadmill, elliptical, and arm ergo meter

A

CROSS TRAINING
Using several different exercise modes within the same workout

Setting up a series of exercise modes than can be completed back to back

83
Q

As the load becomes heavier, the number of repetitions that the client can perform will decrease

A

Ch.15
Repetition maximum
Is the maximum load that one can handle in a specific exercise for a specific number of reps

84
Q

As the load is increased and becomes heavier the client will be able to perform less and less reps until they can only perform 1 rep.

A

Ch.15

Percent 1RM-repetitions relationship

85
Q

With the use of this method, the client lifts the heaviest load he or she can for the selected repetition scheme

Use an intensity that allows for performance of a specific number of repetitions

A

Ch15

Repetition maximum target

86
Q

If the client were to perform three sets at a 12RM load, they would use the heaviest weight that would allow them to perform three sets with no less or more than 12 repetitions

A

Ch.15

RM target

87
Q

RM target and RM target zone methods are problematic because the client is required to train to ______________.
Training this way results in reduced training adaptations and may increase the clients risk for overtraining/injury.

A

Ch.15

Muscular failure

88
Q

_______________ becomes increasingly inaccurate as the load decreases and the number of reputations increases.

A

Ch.15

%1RM repetitions relationship

89
Q

Even though the step up and lunge are large multi joint exercises, they should not be used for 1RM testing because

A

Ch.15

Uneven loads they place on the lower body increase chance of injury

90
Q

Bent over row should not be assessed with a 1RM test because

A

Ch.15
It is likely that during the test the weaker muscles of the low back may not be able to maintain appropriate body position

91
Q

The goal of this type of assessment is to derive a trial load that the client can lift for only 12-15 repetitions

A

Ch.15 (guidelines for assessing load capabilities)

Percent body weight method

92
Q

Repetition maximum testing is very similar to assessment of the 1RM, but the client performs the number of goal repetitions for each trial set with…

A

Ch.15 (guidelines for assessing load capabilities)

Lower load ranges (50-75% of 1RM) than recommended for a 1RM

93
Q

Training to muscular failure is a poor method for assigning training loads; RM target and RM zones appear to be ___________ methods for determining training loads; and using percentage of maximum is a ___________ method.

A

Ch.15
Suboptimal
Superior

94
Q

Trainers can manipulate training volume by modifying the…

A

Ch.15

Number of sets of the workout

95
Q

Influential factors for rest intervals (2)

A

Ch.15
Direct relationship between the load and the need for rest between sets

Clients training status, untrained/novice clients need longer rest between sets

96
Q

Rest interval recommendations based on Training Goals:

Muscular endurance

A

Ch15
Short rest interval (<30 seconds) for exercises using dissimilar muscle groups

Up to 3 minutes rest between exercises using similar muscle groups

97
Q

Rest interval recommendations based on Training Goals:

Muscle hypertrophy:

A

Ch.15
Rest intervals should be short to moderate (30 seconds to 1.5minutes)

Longer rest intervals with multipoint exercises because of increased metabolic demands

98
Q

Rest interval recommendations based on Training Goals:

Muscular power

A

Ch.15

Longer rest intervals (2-5 minutes) between maximal sets

99
Q

Rest interval recommendations based on Training Goals:

Muscular strength

A

Ch.15

Longer rest intervals, especially true for lower body and whole body exercises (2-5 minutes)

100
Q

If training stimulus is unvaried for a long period of time clients can show decreases in muscular strength, neuromuscular activation, and an increase in overtraining symptoms

A

Ch.15

Monotonous overtraining

101
Q

Altering the interrepetition rest interval
Uses a rest interval of 5 to 45 seconds between each repetition
Can also involve changes to the load used during each repetition of the set

A

Ch.15
Cluster-set

For endurance conditioning a shorter rest interval of 5 seconds
For power generation rest interval of 45 seconds

It is a Way to add variation within a single session

102
Q

Standard cluster set

A

Ch.15

Load is not altered across the set

103
Q

Undulating cluster set

A

Ch.15

load is increased and then decreased with the set

104
Q

Ascending cluster set

A

Ch.15

Load increases across the set

105
Q

3 types of cluster set

A

Ch.15
Standard
Undulating
Ascending

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