Chapter 11: Concepts of Cardiovascular Exercise

Question 1

Aerobic Exercise

Answer 1

Exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen.

Question 2

Endorphins

Answer 2

Hormones that promote feelings of well-being.

Question 3

Growth Factors

Answer 3

Proteins that stimulate nerve cell growth and the creation of new neural pathways and connections.

Question 4

Health Markers

Answer 4

Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).

Question 5

Sleep Deprivation

Answer 5

Achieving a less than ideal sleep duration.

Question 6

VO2 Max

Answer 6

The maximum amount of oxygen an individual can utilize during exercise.

Question 7

Acute Training Variable

Answer 7

The components that specify how an exercise is performed.

Question 8

Taper Method

Answer 8

A training period where the volume or frequency of training decreases to allow the body adequate rest and recovery.

Question 9

Fat Loss / Endurance Cardiovascular Frequency Recommendations

Answer 9

150 minutes or 2.5 hours per week or more of moderate-intensity aerobic activity

Question 10

Strength / Hypertrophy Cardiovascular Frequency Recommendations

Answer 10

75 minutes per week of vigorous aerobic activity

Question 11

General Fitness Cardiovascular Frequency Recommendations

Answer 11

Any combination of moderate to vigorous-intensity aerobic activity

Question 12

Target Heart Rate

Answer 12

The estimated beats per minute that need to be reached to achieve a specific exercise intensity.

Question 13

Rates of Perceived Exertion

Answer 13

A subjective sliding scale of a client’s perception of their exercise intensity.

Question 14

Talk Test

Answer 14

The ability to speak during exercise as a gauge of the relative intensity.

Question 15

Metabolic Equivalent

Answer 15

The measure of the ratio of a person’s expended energy to their mass while performing physical activity.

Question 16

Maximum Heart Rate

Answer 16

The estimated maximum number of times the heart should beat per minute during exercise. Calculated by subtracting a person’s age from 220.

Question 17

Fartlek

Answer 17

A training system for distance runners that continually varies terrain and pace to enhance conditioning and eliminate boredom.

Question 18

Spirometer

Answer 18

An apparatus for measuring the volume of air inspired and expired by the lungs.

Question 19

Vital Capacity

Answer 19

The greatest volume of air that can be expelled from the lungs after taking the deepest possible breath.

Question 20

Tidal Volume

Answer 20

The lung volume representing the normal volume of air displaced between normal inhalation and exhalation when extra effort is not applied.

Question 21

Minute Ventilation

Answer 21

The total amount of air entering the lungs over the course of one minute.

Question 22

Minute Ventilation equation

Answer 22

Minute ventilation (MV) = respiratory rate × tidal volume (TD)

Question 23

Resting Heart Rate

Answer 23

The measure of heart rate when completely at rest.

Question 24

VO2 max equation with MHR and RHR

Answer 24

VO2 max = 15.3 × (max heart rate / resting heart rate)

Question 25

MET equation

Answer 25

1 MET = weight (kg) × 3.5 mL

Question 26

Calories Burned per Minute equation

Answer 26

Calories burned per minute = (activity METs × 3.5 × bodyweight [kg]) / 200

Question 27

Lactate Threshold

Answer 27

The maximum effort or intensity an individual can maintain for an extended time with minimal effect on blood lactate levels.

Question 28

Ventilatory Threshold

Answer 28

The threshold where ventilation increases faster than the volume of oxygen.

Question 29

MHR formula

Answer 29

Maximum heart rate (HRmax) = 220 – age

Question 30

Anaerobic Exercise

Answer 30

Short-duration muscle contractions that break down glucose without using oxygen.

Question 31

Heart Rate Reserve

Answer 31

Maximum heart rate minus resting heart rate.

Question 32

HRR formula

Answer 32

HRR = HRmax – HRrest

Question 33

Karvonen Formula

Answer 33

The formula to estimate a target heart rate with consideration of heart rate reserve and resting heart rate.

Question 34

THR Formula

Answer 34

THR = ([HRmax – HRrest] × desired intensity) + HRrest

Question 35

Atrophy

Answer 35

The wasting away or loss of muscle tissue.

Question 36

Angiogenesis

Answer 36

The development of new blood vessels.

Question 37

Myoglobin

Answer 37

A protein in muscle cells that carries and stores oxygen.

Question 38

Aerobic capacity

Answer 38

A measure of the ability of the heart and lungs to get oxygen to the muscles.

Question 39

Circuit Training

Answer 39

Body training that combines endurance, resistance, high-intensity interval, and aerobic training.

Question 40

Cross Training

Answer 40

The action of training or practice in two or more sports or types of exercise to improve fitness or performance in one’s main sport.

Question 41

Cyclic Activities

Answer 41

Activities that use the same movement in repetition.

Question 42

Acyclic Activities

Answer 42

Activities that incorporate different movement patterns throughout.

Question 43

Evaporative Heat Loss

Answer 43

Cooling the body and releasing heat via evaporation of water and electrolytes from the skin.

Question 44

Peripheral Vasoconstriction

Answer 44

Constriction of smaller arterioles near the skin to keep blood closer to the core of the body and preserve heat.

Question 45

Shivering

Answer 45

Involuntary contraction or twitching of muscle tissue as a physiological means of heat production.

Question 46

Altitude Training

Answer 46

Training at altitudes greater than 2,500 meters above sea level with the goal of increasing the blood’s oxygen carrying capacity.

Question 47

Erythropoietin

Answer 47

A hormone with a role in the proliferation of red blood cells.

Question 48

Hypoxia

Answer 48

Lack of oxygen.