Chapter 14: cardiovasc training

Question 1

6 variables to be considered to ensure safe participation in a cardiovascular exercise program

Answer 1

hydration
clothing and footwear
warm up/cooldown
prescription of exercise frequency, intensity, duration
proper breathing techniques
exercise program variation

Question 2

During a high intensity exercise in a hot environment this much water can be lost every hour

Answer 2

2-4 quarts

Question 3

The digestive system can only absorb this much water per hour

Answer 3

1 quart

Question 4

This is the best drink for exercise duration of less than 1 hour

Answer 4

water

Question 5

These are the best drinks for exercise duration greater than 1 hour

Answer 5

sport drinks with sodium and glucose

Question 6

These are important aspects of footwear during aerobic training

Answer 6

cushioning, stability, and comfort while maintaining flexibility

Question 7

the most important quality determining factor of running shoes

Answer 7

compression capabilities

Question 8

this much of the shoes compression capabilities are lost within 300-500 miles of use

Answer 8

50%

Question 9

How often should running shoes be replaced

Answer 9

every 300-500 miles, or six months

Question 10

Running shoes are made with these three types of forms

Answer 10

straight, semi-curved, or curved

Question 11

over pronators may benefit from shoes of this type

Answer 11

straight

Question 12

under pronators may benefit from shoes of this type

Answer 12

curved

Question 13

neutral foot strikers may benefit from shoes with this type of shape

Answer 13

semi-curved

Question 14

How long should warm up and cool down periods be to raise and lower the HR to exercise and resting levels respectively

Answer 14

5-15 minutes

Question 15

Suggested frequency of aerobic exercise

Answer 15

2-5 sessions per week

Question 16

suggested intensity of aerobic exercise

Answer 16

50-85% HRR

Question 17

suggested duration of aerobic exercises

Answer 17

20-60 minutes

Question 18

A general recommendation to clients about breathing during aerobic exercise

Answer 18

be able to carry on a casual conversation while exercising and breathing through both the nose and mouth

Question 19

These aspects of fitness carry over well from one modality of aerobic training to the next

Answer 19

cardiovascular and pulmonary

Question 20

These aspects of fitness do no carry over well from one modality of aerobic training to the next

Answer 20

musculoskeletal and connective tissues

Question 21

One can offset the lack of air resistance associated with treadmill running by doing this

Answer 21

increasing the incline by 1%

Question 22

An important drawback of stair climbers

Answer 22

deconditioned clients may not be able to use a stair climber at even the lowest work levels

Question 23

appropriate range of movement for stair steppers

Answer 23

4-8 inches

Question 24

Excessive depth on a stair stepper is usually displayed by this

Answer 24

excessive side-to-side rocking of the hips

Question 25

Generally these are good ranges for stepping speed on a stair stepper

Answer 25

43-95 steps/min

Question 26

these types of training modalities are low-impact and can be used for clients who have orthopedic problems like arthritis and low back pain

Answer 26

ellipticals, stationary bikes, swimming

Question 27

A drawback of the stationary bike

Answer 27

local muscle fatigue leading to suboptimal cardiovascular stimulus

Question 28

a general guideline for seat height of a stationary bike

Answer 28

midhip level

Question 29

In general the most economical pedaling cadences range from here to here

Answer 29

60-100 rpm

Question 30

most of the force production during cycling is applied in these two directions

Answer 30

forward and downward

Question 31

most recreational rowers row at a moderate cadence of

Answer 31

20-25 strokes/minute

Question 32

two ways to increase walking intensity

Answer 32

increase stride frequency and/or stride length

Question 33

when is it generally a good idea to switch from a walking program to a walk/running program

Answer 33

when one can walk with becoming fatigued at 4mph

Question 34

This is the safest foot strike method for running

Answer 34

heel-ball method

Question 35

Where should the foot land in relation to the body during running

Answer 35

the heel should be under the hip

Question 36

allowing the foot to strike to far ahead of the body when running is called

Answer 36

over-striding

Question 37

This is also an inefficient running technique that increases stride frequency

Answer 37

under-striding

Question 38

This is also an inefficient running technique that increases stride length

Answer 38

over-striding

Question 39

This is the best way to increase stride length while running

Answer 39

increase rear leg drive, but increasing strength and ROM

Question 40

Instructing a running client to take quicker, softer, relaxed steps and keep the feet low to the ground does this

Answer 40

increases stride frequency

Question 41

arm stroke in swimming is responsible for this much of the propulsion force

Answer 41

80-90%

Question 42

proper movement pattern during the power phase of the freestyle stroke

Answer 42

S shaped