Chapter 15 - Cardiorespiratory Training Concepts

Question 1

Frequency for moderate-intensity aerobic activity (brisk walking)

Answer 1

5 days per week, 150 minutes per week

Question 2

Frequency for vigorous-intensity aerobic activity (jogging or running)

Answer 2

3 days per week, 75 minutes per week

Question 3

Tanaka formula

Answer 3

used to estimate individual’s maximal heart rate; 208 - (0.7 x age)

Question 4

Heart rate reserve/Karvonen method

Answer 4

difference between a client’s estimated HRmax and their resting heart rate

Question 5

Metabolic equivalent

Answer 5

amount of oxygen used by an individual at true rest;
1MET=3.5mL 02 x kb^-1 x min^-1

Question 6

Ratings of perceived exertion (RPE) method

Answer 6

used to validate how hard a client feels they are working during exercise based on physical sensations

Question 7

Borg 6 to 20 scale

Answer 7

standard of RPE; each volume corresponds to a heart rate; 6=60, 7=70… 11=110… 20=200

Question 8

Principle of Specificity/Specific Adaptations to Imposed Demands (SAID) Principle

Answer 8

the body will adapt to the specific demands that are placed on it