Chapter 8 - Cardio Training

Question 1

Current guidelines recommend physical activity be performed how often?

Answer 1

Most days of the week

Question 2

Oxygen carrying capacity of blood is determine by what two variables?

Answer 2

1)Ability to ventilate lungs and 2) hemoglobin concentration in blood

Question 3

Why is talk test most practical to determine exercise intensity?

Answer 3

Easily taught, no equipment, practical

Question 4

An RPE of 5-6 on 0-10 scale is easy or hard?

Answer 4

HARD

Question 5

Phases of cardio programming

Answer 5

Warm up
Conditioning
Cool down

Question 6

%HRR zones

Answer 6

40 - 59% zone 1
60-89% zone 2
90%+ zone 3

Question 7

%MHR zones

Answer 7

64-76% zone 1
77-95% zone 2
96%+ zone 3

Question 8

Most important factor in cardio fitness (also hardest to present quantitatively)

Answer 8

Intensity

Question 9

Cardiac output is product of what 2 things

Answer 9

Heart rate and stroke volume

Question 10

What happens when exercising in high altitude?

Answer 10

Air is reduced, leas oxygen to deliver to muscles

Question 11

Methods to monitor exercise intensity

Answer 11

HR
RPE
METs 
Caloric expenditure 
Talk test and HR at VT1
Blood lactate and HR at VT2

Question 12

RPE terminology

Answer 12

Very very light (7)
Very light (9)
Fairly light (11)
Somewhat hard (13)
Hard (15)
Very hard (17)
Very Very hard (19)

Question 13

If client talks comfortably during exercise what zone are they in?

Answer 13

Zone 1

Question 14

Green exercise refers to?

Answer 14

Exercise in natural environments

Question 15

What is most appropriate variable to manipulate initially when progressing program?

Answer 15

Duration

Question 16

Primary emphasis of PT during Base training?

Answer 16

Helping client have positive experience with exercise

Question 17

Primary emphasis of PT during Fitness training?

Answer 17

Increasing time of cardio and introdu ing intervals

Question 18

Primary emphasis of PT during Performance training?

Answer 18

Endurance and performance based objectives that are specialized

Question 19

Benefits gained from exercise and physical activity are ….(think medication)

Answer 19

Dose related

Question 20

Breaks from sitting should happen how often?

Answer 20

Every 60-120 minutes

Question 21

Ventilatory threshold 1 and 2 training zones

Answer 21

Zone 1 reflects low to moderate intensity and HR is below VT1

Zone 2 is moderate to vigorous and goes from VT1 to below VT2

Zone 3 is rigorous and is at or above VT2

Question 22

Cardio frequency recommendations

Answer 22

5 days of moderate (150 min)
3 days of high (75 min)
Combo of the two

Question 23

RPE scales

Answer 23

6-10

1-10

Question 24

4 Phases of cardio training

Aero/ana

Answer 24

Phase 1 = aerobic base
Phase 2= aerobic efficiency
Phase 3= anaerobic endurance
Phase 4= anaerobic power