Chapter 16: Aerobic Endurance Training Program Design Flashcards
Exercise Mode
The exercise or activity that will be performed. (NSCA CPT, pg. 408)
Intensity
The demand or difficulty of an exercise session that determines exercise duration and training frequency. (NSCA CPT, pg. 410)
Maximal Heart Rate (MHR)
The actual maximum heart rate. (NSCA CPT, pg. 410)
Heart Rate Reserve (HRR)
The difference between a client’s maximal heart rate and his or her resting heart rate. (NSCA CPT, pg. 410)
Age-predicted Maximal Heart Rate (APMHR)
The estimated maximum heart rate as influenced by age. (NSCA CPT, pg. 410)
Target Heart Rate Range (THRR)
The minimum and maximum heart rates per unit of time that are assigned for an aerobic exercise session. (NSCA CPT, pg. 411)
Percent of APMHR Method
A method to determine exercise heart rate that takes into consideration a client’s age. (NSCA CPT, pg. 411)
Resting Heart Rate
The heart rate associated with the client’s resting metabolic rate. (NSCA CPT, pg. 411)
Functional Capacity
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)
Ratings of Perceived Exertion (RPE)
A self-rating system that accounts for all of the body’s responses to a particular exercise intensity. (NSCA CPT, pg. 413)
RPE of 1
Nothing at all (NSCA CPT, pg. 413)
RPE of 2
Extremely little (NSCA CPT, pg. 413)
RPE of 3
Very Easy (NSCA CPT, pg. 413)
RPE of 4
Easy (NSCA CPT, pg. 413)
RPE of 5
Moderate (NSCA CPT, pg. 413)
RPE of 6
Somewhat hard (NSCA CPT, pg. 413)
RPE of 7
Hard (NSCA CPT, pg. 413)
RPE of 8
Very Hard (NSCA CPT, pg. 413)
RPE of 9
Very very hard (NSCA CPT, pg. 413)
RPE of 10
Maximum Effort (NSCA CPT, pg. 413)
Metabolic Equivalents (METs)
Resting oxygen uptake, generally estimated to be 3.5 ml O2 · kg−1 · min−1. (NSCA CPT, pg. 413)
Training Frequency
Refers to how often the workouts are performed. (NSCA CPT, pg. 416)
Exercise Duration
Refers to how long an exercise session lasts. (NSCA CPT, pg. 416)
Intermittent Exercise
Several shorter bouts of exercise interspersed with rest periods. (NSCA CPT, pg. 417)
Exercise Progression
The gradual and consistent increase in the intensity of an exercise program.
(NSCA CPT, pg. 417)
Long Slow Distance Training
Sessions performed at lower intensities so the duration can be longer. (NSCA CPT, pg. 419)
Pace/Tempo Training
A type of training program that involves an exercise intensity at the lactate threshold. (NSCA CPT, pg. 419)
Interval Training
Alternating periods of high and low intensity exercise. (NSCA CPT, pg. 419)
Work-to-rest Ratio
The relationship between the duration of the exercise interval and that of the recovery interval. (NSCA CPT, pg. 420)
Circuit Training
The combination of resistance training and aerobic endurance training. (NSCA CPT, pg. 420)
Cross-Training
A method of combining several exercise modes within one exercise program. (NSCA CPT, pg. 421)
APMHR Formula
220 - Age (NSCA CPT, pg. 410)
HRR Formula
APMHR − RHR (NSCA CPT, pg. 411)
THR Formula
APMHR X Exercise intensity (NSCA CPT, pg. 411)
Karvonen Method
APMHR = 220 − age. HRR = APMHR − RHR. Target heart rate (THR) = (HRR exercise intensity) + RHR. (NSCA CPT, pg. 412)
% increase in frequency, intensity, or duration as a standard rule
10%. (NSCA CPT, pg. 417)
