Chapter 15: Cardiorespiratory Training Programs

Question 1

Cardiorespiratory exercise recommendation for Frequency

Answer 1

≥5 d · wk−1 of moderate exercise, ≥3 d · wk−1 of vigorous exercise, or a combination of moderate and vigorous exercise on ≥3-5 d · wk−1

Question 2

Cardiorespiratory exercise recommendation for Intensity

Answer 2

Moderate- and/or vigorous-intensity exercise for most adults
Light- to moderate-intensity exercise may be beneficial in deconditioned persons.

Question 3

Cardiorespiratory exercise recommendation for Time

Answer 3

30-60 min · d−1 (150 min · wk−1) of purposeful moderate exercise, 20-60 min · d−1 (75 min · wk−1) of vigorous exercise, or a combination of moderate and vigorous exercise per day for most adults
<20 min · d−1 (<150 min · wk−1) of exercise can be beneficial in previously sedentary persons

Question 4

Cardiorespiratory exercise recommendation for Type

Answer 4

Regular, purposeful exercise that involves major muscle groups and is continuous and rhythmic in nature

Question 5

Cardiorespiratory exercise recommendation for Volume

Answer 5

≥500-1,000 MET · min · wk−1

Question 6

Cardiorespiratory exercise recommendation for Pattern

Answer 6

One continuous session per day or in multiple ≥10-min sessions to accumulate the desired duration and volume of exercise per day

Question 7

Cardiorespiratory exercise recommendation for Progression

Answer 7

Gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity until desired exercise goal is attained

Question 8

F in FITT Principles of Cardio Training

Answer 8

Frequency

Question 9

I in FITT Principles of Cardio Training

Answer 9

Intensity

Question 10

1st T in FITT Principles of Cardio Training

Answer 10

Time

Question 11

2nd T in FITT Principles of Cardio Training

Answer 11

Type

Question 12

Warm up

Answer 12

A transition period from rest to the target exercise intensity.

Question 13

Ratings of perceived exertion

Answer 13

Used to subjectively rate overall feelings of exertion during exercise and it is helpful in guiding exercise intensity.

Question 14

6 on the RPE scale

Answer 14

No exertion at all

Question 15

7 on the RPE scale

Answer 15

Extremely light

Question 16

9 on the RPE scale

Answer 16

Very light

Question 17

11 on the RPE scale

Answer 17

Light

Question 18

13 on the RPE scale

Answer 18

Somewhat hard

Question 19

15 on the RPE scale

Answer 19

Hard (heavy)

Question 20

17 on the RPE scale

Answer 20

Very hard

Question 21

19 on the RPE scale

Answer 21

Extremely hard

Question 22

20 on the RPE scale

Answer 22

Maximal exertion