ch8

Question 1

cardio zone 1

Answer 1

65-75% RPE 12-13
jogging

improve cardio health in healthy sedentary clients

should be able to hold conversation in talk test

might start at 5 minutes, work up to 30-60min

maintain zone 1, 30 min2-3x a week ready for stage2

Question 2

cardio zone 2

Answer 2

76-85% RPE 14-16
spinning

low-moderate cardio levels

goal is increase workload (speed, incline, level) to alter heart rate in and out of zone 1 and 2, increase lactate threshold

helps increase cardio capacity

alternate zone 2 days with zone 1 days

Question 3

cardio zone 3

Answer 3

86-95% RPE 17-19
sprinting

moderately high cardio levels

focus on increase workload (speed, incline, level) to alter heart rate out of all 3 zones

increase capacity of energy systems needed for power level

start brief 30-60sec; alternate days with all 3 zones

Question 4

anaerbic threshold

Answer 4

also called lactate threshold

zone 2

Question 5

ventilatory threshold

Answer 5

point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production

zone 1