Chapter 16: Aerobic Endurance Training Program Design

Question 1

components of an aerobic exercise program 4

Answer 1

mode
intensity
frequency
duration

Question 2

this describes what exercise activity will be performed

Answer 2

mode

Question 3

equipment availability, personal preference, the clients ability to perform the exercise, and the clients goals should all be considered before selecting this

Answer 3

exercise mode

Question 4

this aspect of exercise sessions are the main determinant of both exercise frequency and training duration

Answer 4

intensity

Question 5

This must be ascertained before the frequency and duration of the exercise sessions are determined

Answer 5

level of intensity required to reach the clients goal

Question 6

the difference between the clients age predicted maximal HR and their resting HR

Answer 6

heart rate reserve

Question 7

the use of this has been determined as an acceptable method of determining exercise intensity

Answer 7

HRR

Question 8

percent of HRR needed to reach the aerobic exercise threshold for most individuals is

Answer 8

50-85%

Question 9

HR closely mirrors this

Answer 9

VO2

Question 10

error associated with the age predicted maximal heart rate

Answer 10

+/- 10 to 15 bpm

Question 11

This is the exception to using the APMHR equation

Answer 11

when clients are taking medications such as beta-blockers that blunt the hearts response to exercise

Question 12

Two methods for determining intensity based on HRmax

Answer 12

% APMHR

%HRR

Question 13

55 to 75 % of VO2 max approximates to this % range of APMRH, and provides the lower and upper limits of exercise heart rate needed for improving cardio respiratory function

Answer 13

70-85%

Question 14

In very deconditoined individuals this range of APMHR is most appropriate

Answer 14

55-65%

Question 15

THR=

Answer 15

APMHR x exercise intensity

Question 16

Best time to measure resting heart rate

Answer 16

in the morning upon waking, but before getting out of bed

Question 17

HRR =

Answer 17

APMHR - RHR

Question 18

HRR method of determining the right and low end of the THR

Answer 18

(HRR x 0.5 to 0.85) + RHR

Question 19

Benefit of the HRR over the %APMHR

Answer 19

it is specific to the client, since it takes into account their individual RHR

Question 20

exercise intensity range for the HRR method

Answer 20

50%-85%

Question 21

Major drawback of the RPE scale

Answer 21

most people will never know what the max rating feels like to compare their current effort against

Question 22

RPE is useful in this case

Answer 22

when traditional methods of determining effort such as HR cannot be used due to medications

Question 23

any given MET level is an indication of this

Answer 23

how many times harder the activity is to do more than resting

Question 24

How to determine the max MET level of a client

Answer 24

graded exercise test to determine VO2max and divide that by 3.5

Question 25

What is the surgeon generals suggestion for aerobic exercises

Answer 25

all people over 2 YO should get 30 min on most, but preferably all days

Question 26

This is the suggested frequency for aerobic exercise

Answer 26

2-5 days per week for general fitness goals

Question 27

Exercise sessions of long duration and high intensity require a longer this, than do short duration and low intensity sessions

Answer 27

recovery (rest) period

Question 28

how long the exercise session lasts

Answer 28

duration

Question 29

If the time constraints prevent a client from dedicating a block of time large enough to meet exercise duration needs, or the client is very deconditioned, this type of exercise duration can be substituted

Answer 29

intermittent exercise

Question 30

Exercise duration has this relationship with exercise intensity

Answer 30

inverse

Question 31

two distinct types of aerobic training programs

Answer 31

improvement and maintenance

Question 32

As a general rule, increases in frequency, intensity, or duration should be limited to this

Answer 32

10%

Question 33

In order to maintain aerobic capacity the client should do this

Answer 33

exercise no less than 2 times a week, at the same duration, and intensity (most important) as during the improvement stage

Question 34

This can increase motivation during a maintenance phase

Answer 34

changing the mode

Question 35

most important aspect of designing an endurance training program

Answer 35

goal of the client

Question 36

a good indicator of proper intensity during long slow distance training is this

Answer 36

the client can carry on a conversation, not speaking at length, but able to talk without becoming short of breath

Question 37

Improving the anaerobic threshold, developing endurance in supporting muscles, fat utilization with corresponding glycogen sparing

Answer 37

long slow distance

Question 38

During long slow distance training the session should be terminated when one of these occur

Answer 38

client runs out of energy | clients HR begins to increase without an increase in workload

Question 39

For clients who wish to improve their cardiorespiratory endurance and who are capable of working at the highest percentages of the HR range, this can help improve VO2max

Answer 39

pace/tempo training

Question 40

This type of training allows clients to train for short periods of time at their goal pace, which will be higher than their current pace

Answer 40

pace/tempo training

Question 41

This type of training generally lasts 20-30 min and requires the client to exercise at their lactate threshold

Answer 41

pace/tempo training

Question 42

this involves work outs of 3-5 minutes with rest periods of 30 to 90 seconds repeated until the pace cannot be maintained

Answer 42

intermittent pace/tempo training

Question 43

This involves workouts that last 20 to 30 minutes at a sustained desired pace

Answer 43

steady pace/tempo training

Question 44

pace/tempo training should only be performed this many times per week

Answer 44

1-2 times/week

Question 45

THis type of training can involve short periods of exercise at intensities at or above the LT and VO2max, alternated with longer periods of lesser intensities

Answer 45

interval training

Question 46

With this type of workout clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program

Answer 46

interval training

Question 47

This type of training allows the client to burn the most calories

Answer 47

interval training

Question 48

this type of training is useful for increasing speed

Answer 48

interval training

Question 49

Suggested rest intervals for interval training

Answer 49

3 - 5 minutes of high intensity with a ratio of 1:1 or 1:3 rest

Question 50

The 1:1 and 1:3 work to rest ratios cause improvements in cardiorespiratory endurance mainly through these these two things

Answer 50

raising the LT and enchancing the bodies ability to clear lactate from the bloodstream

Question 51

T/F: clients should use interval training only after they have established a firm aerobic base and are able to maintain exercise intensity within their HRR training zone for a period of time roughly equal to the total time they will be spending on interval training

Answer 51

T

Question 52

this type of training combines resistance training with aerobic training

Answer 52

circuit training

Question 53

this is a training method of combining several exercise modes for aerobic endurance training

Answer 53

cross-training

Question 54

the benefit of this type of training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems

Answer 54

cross-training

Question 55

T/F: legs use less of the VO2max than arm exercises

Answer 55

F

Question 56

this response is blunted in combine aerobic and resistance training, and this remains the same (gain)

Answer 56

strength is blunted | VO2 increases the same