Chapter 16: Aerobic Endurance Training Program Design

Question 1

Exercise Mode

Answer 1

The exercise or activity that will be performed. (NSCA CPT, pg. 408)

Question 2

Intensity

Answer 2

The demand or difficulty of an exercise session that determines exercise duration and training frequency. (NSCA CPT, pg. 410)

Question 3

Maximal Heart Rate (MHR)

Answer 3

The actual maximum heart rate. (NSCA CPT, pg. 410)

Question 4

Heart Rate Reserve (HRR)

Answer 4

The difference between a client’s maximal heart rate and his or her resting heart rate. (NSCA CPT, pg. 410)

Question 5

Age-predicted Maximal Heart Rate (APMHR)

Answer 5

The estimated maximum heart rate as influenced by age. (NSCA CPT, pg. 410)

Question 6

Target Heart Rate Range (THRR)

Answer 6

The minimum and maximum heart rates per unit of time that are assigned for an aerobic exercise session. (NSCA CPT, pg. 411)

Question 7

Percent of APMHR Method

Answer 7

A method to determine exercise heart rate that takes into consideration a client’s age. (NSCA CPT, pg. 411)

Question 8

Resting Heart Rate

Answer 8

The heart rate associated with the client’s resting metabolic rate. (NSCA CPT, pg. 411)

Question 9

Functional Capacity

Answer 9

The highest capacity for oxygen consumption or utilization by the body during maximal physical exertion; also referred to as aerobic capacity, maximal aerobic power, maximal oxygen consumption, or V. O2 max and sometimes functional capacity. (NSCA CPT, pg. 413)

Question 10

Ratings of Perceived Exertion (RPE)

Answer 10

A self-rating system that accounts for all of the body’s responses to a particular exercise intensity. (NSCA CPT, pg. 413)

Question 11

RPE of 1

Answer 11

Nothing at all (NSCA CPT, pg. 413)

Question 12

RPE of 2

Answer 12

Extremely little (NSCA CPT, pg. 413)

Question 13

RPE of 3

Answer 13

Very Easy (NSCA CPT, pg. 413)

Question 14

RPE of 4

Answer 14

Easy (NSCA CPT, pg. 413)

Question 15

RPE of 5

Answer 15

Moderate (NSCA CPT, pg. 413)

Question 16

RPE of 6

Answer 16

Somewhat hard (NSCA CPT, pg. 413)

Question 17

RPE of 7

Answer 17

Hard (NSCA CPT, pg. 413)

Question 18

RPE of 8

Answer 18

Very Hard (NSCA CPT, pg. 413)

Question 19

RPE of 9

Answer 19

Very very hard (NSCA CPT, pg. 413)

Question 20

RPE of 10

Answer 20

Maximum Effort (NSCA CPT, pg. 413)

Question 21

Metabolic Equivalents (METs)

Answer 21

Resting oxygen uptake, generally estimated to be 3.5 ml O2 · kg−1 · min−1. (NSCA CPT, pg. 413)

Question 22

Training Frequency

Answer 22

Refers to how often the workouts are performed. (NSCA CPT, pg. 416)

Question 23

Exercise Duration

Answer 23

Refers to how long an exercise session lasts. (NSCA CPT, pg. 416)

Question 24

Intermittent Exercise

Answer 24

Several shorter bouts of exercise interspersed with rest periods. (NSCA CPT, pg. 417)

Question 25

Exercise Progression

Answer 25

The gradual and consistent increase in the intensity of an exercise program. (NSCA CPT, pg. 417)

Question 26

Long Slow Distance Training

Answer 26

Sessions performed at lower intensities so the duration can be longer. (NSCA CPT, pg. 419)

Question 27

Pace/Tempo Training

Answer 27

A type of training program that involves an exercise intensity at the lactate threshold. (NSCA CPT, pg. 419)

Question 28

Interval Training

Answer 28

Alternating periods of high and low intensity exercise. (NSCA CPT, pg. 419)

Question 29

Work-to-rest Ratio

Answer 29

The relationship between the duration of the exercise interval and that of the recovery interval. (NSCA CPT, pg. 420)

Question 30

Circuit Training

Answer 30

The combination of resistance training and aerobic endurance training. (NSCA CPT, pg. 420)

Question 31

Cross-Training

Answer 31

A method of combining several exercise modes within one exercise program. (NSCA CPT, pg. 421)

Question 32

APMHR Formula

Answer 32

220 - Age (NSCA CPT, pg. 410)

Question 33

HRR Formula

Answer 33

APMHR − RHR (NSCA CPT, pg. 411)

Question 34

THR Formula

Answer 34

APMHR X Exercise intensity (NSCA CPT, pg. 411)

Question 35

Karvonen Method

Answer 35

APMHR = 220 − age. HRR = APMHR − RHR. Target heart rate (THR) = (HRR 􏰀 exercise intensity) + RHR. (NSCA CPT, pg. 412)

Question 36

% increase in frequency, intensity, or duration as a standard rule

Answer 36

10%. (NSCA CPT, pg. 417)