Chapter 3 Flashcards
Cardiorespiratory (aerobic) Exercise
endurance activities,
low power outputs compared to heavy resistance training
what improves cardio respiratory health
aerobic exercises
define Cardio-respiratory
the ability for your body to accept accept oxygen and use it efficiently
What does FITT stand for
F= frequency I = intensity T= time T= type
What is Frequency referring to in the FITTness formula
3-5 days of moderate to vigorous exercise
less frequency but more intensity may produce the same result
What is Intensity referring to in the FITTness formula
most important factor
done above and beyond your usual capability
how does intensity and frequency compliment each other in a program ?
it is an inverse relationship
what are 6 ways to monitor intensity
percentage of maximal heart rate heart rate reserve (karvonen formula) VO2 max rating of perceived extension talk test method intensity training zones
what artery is used to monitor heart rate
carotid artery and the brachial artery
give the formula for percentage of Maximal heart rate if the target heart range is between 60-90%
220-age = bpm 60% of bpm = 90% of bpm = divide by 6 for 10 second target heart rate see google doc
give the Karvonen formula ( heart rate reserve method) for 50-85 % of heart rate reserve and if the resting heart rate for the person is 60 bpm
1) find max heat rate
2) bpm - resting heart rate reserve = HRR
3) resting heart rate + 50% of HRR = lower level
4) Resting heart rate + 85% of HRR = Upper level
Find 10 seconds by dividing by 6
See google doc
why is swimming considered a special activity
non-weight bearing, not done in an upright position
will have lower heart rate per min
what is the pool formula for maximum heart rate
205- age
What is Vo2 max?
the measurement of the max amt of oxygen your body is able to deliver to the muscles exercising
what units of measurement is most common;y used for VO2 max
milliliters of oxygen utilized per kilogram of body weight per minute. also written as:
mL·kg−1·min−1
What are Metabolic equivalents units (METs)
the rate of energy expended while sitting at rest
equal to oxygen uptake of 3.5 mL·kg−1·min−1
what does the borg scale (RPE) correlate with
heart rate
see google docs
What is the talk test
if you can still maintain a conversation while doing is the psychical exercise
intensity level too high for sustained aerobic effort ?
What is the concept of Critical Power / Critical velocity
- asymptote on a power output vs time graph that indicates the maximum intensity of exercise that can be sustained over a long period of time
- only applies to endurance activity
- serves to assess exercise intensity
What are anaerobic exercises
without oxygen, these exercises causes lactate to form
what type of monitoring is only relevant to only aerobic exercises
Heart Rate Monitoring
What is Time referring to in the FITTness formula
duration of exercise expressed in minutes and seconds
What are the ACSM guidelines on Time
> 150 mins per week for moderate exercise
> 20 mins per day for vigorous, intense exercise
what is a common cause of injury ?
when the athlete is unprepared, especially too much too soon
What is Type referring to in the FITTness
Do something you enjoy
switch things up, do different types of workout
The number in the Rating of Perceived Exertion (RPE,
also called the Borg scale) was based on:
A. lactate concentration in the blood
B. feelings of wellness/health
C. subjective rating of next day soreness
D. heart rate
E. oxygen consumption
b. feelings of wellness/ health
In its position statements the ACSM uses this measure of aerobic exercise intensity: A. RPE B. Heart rate C. METs D. Talk test E. Critical velocity
c. METs
Which target heart range is recommended by CSEP:
A. between 80 - 95 % of maximum heart rate
B. between 75 - 90 % of maximum heart rate
C. between 60 - 90 % of maximum heart rate
D. between 30 - 50 % of maximum heart rate
E. between 10 - 30 % of maximum heart rate
C. Between 60% to 90% of max heart rate
