Chapter 5: Designing Cardiorespiratory Exercise Programs

Question 1

What phases should each exercise workout include?

Answer 1

Warm-up (5-10 mins)
Endurance conditioning (20-60 mins)
Cool-down (5-10 mins)
Stretching (>10mins)

Question 2

What is the purpose of warmup?

Answer 2

• increase blood flow to working cardiac and skeletal muscles
• increase body temperature
• decrease chance of muscle and joint injury
• lessen chance of abnormal cardiac rhythms

Question 3

What principle is used in the endurance phase?

Answer 3

FITT-VP principle
Frequency
Intensity
Time
Type
Volume/Quantity
Progression

Question 4

What is the purpose of a cooldown phase?

Answer 4

• reduce risk of cardiovascular complications caused by stopping exercise suddenly
• prevents pooling of blood in extremeities
• reduces possibility of dizziness and fainting

Question 5

What is the purpose of stretching?

Answer 5

help to reduce the chance of muscle cramps of muscle soreness

Question 6

What are the different TYPES of exercise?

Answer 6

Type A: minimal skills or physical fitness e.g. walking, cycling, aqua-aerobics
Type B: vigorous intensity that require minimal skills e.g. jogging, steps, spinning
Type C: endurance activities that require skill and average physical fitness levels e.g. swimming, skating, cross country skiing
Type D: recreational sports

Question 7

How can exercise intensity be prescribed?

Answer 7

Using HR, VO2R, or RPE methods, or a combination of these methods

Question 8

What stages of progression should each cardiorespiratory exercise program include?

Answer 8

initial conditioning, improvement, and maintenance

Question 9

T/F: Continuous and discontinuous training methods are equally effective for improving cardiorespiratory fitness

Answer 9

True

Question 10

How long is the initial conditioning phase? What happens in the initial conditioning phase? When can they progress to the improvement phase?

Answer 10

1-6 weeks
Warm up, moderate-intensity (3-6MET) aerobic intensity, low-density muscular fitness, and cooldown
3 days a week minimum
20-30 minutes

After clients can sustain aerobic activity at 55-60% HRR for 30 mins, they can progress to improvement

Question 11

How long is the improvement conditioning phase? What happens in the improvement conditioning phase? When can they progress to the maintenance phase?

Answer 11

The improvement stage usually lasts 4-8 months
intensity, duration, and frequency of exercise should be increased independently
After achieving the desired level of cardiorespiratory fitness, individual enters maintenance stage

Question 12

What happens in the maintenance phase?

Answer 12

3-5 days per week and intensity and duration that was reaches at end of improvement phase

Question 13

What is continuous training?

Answer 13

one continuous aerobic exercise bout performed at low-moderate intensities without rest intervals

Question 14

What is discontinuous training?

Answer 14

several intermittent low-high intensity exercise bouts with rest periods