component 5

Question 1

what is the talk test

Answer 1

when working aerobically, individual should be able to hold a conversation with mild level of breathlessness at the end of the sentence

Question 2

what are the levels of exertion for the talk test

Answer 2

light (easy talking, breathing normally, HR increasing)
moderate (comfortable speech, deeper breathing, body temp. increasing)
vigorous (speech difficult, BR increased to point of breathlessness so no ability to hold conversation)

Question 3

who invented the RPE scale

Answer 3

Gunnar Borg (Scandanavian Phychologist)

Question 4

how many variations of 2 RPE scale?

Answer 4

1) Original =6-20 (reflects HR from 60-200bpm)
2modified CR10 (runs from 0-10 and offers more user friendly approach)

Question 5

how do we use HR zones for monitoring exercise

Answer 5

-the most common method of testing exercise intensity
guidance for individuals for improving CV fitness is that they work @THR of around 50-90% MHR (beginners should exercise at lower than 50% of intensity HR and increase progressively over next weeks)

Question 6

what is the MHR

Answer 6

max HR
220-age
limitations- only estimate of MHR due to potential error range/plus or minus 11bpm
*only way to test MHR properly is to exercise to complete exhaustion

Question 7

what are the principles of progressive training programmes

Answer 7

they should-increase intensity and allow body to heal, lower risk/overtraining, adequate rest, encourage resilience, avoid platues

Question 8

define progression

Answer 8

when overload is applied, it should be gradual and sufficient to bring about change (not excessive)

Question 9

examples of when to regress a programme

Answer 9

holiday/break from training, period of illness, period of worsening chronic illness, individuals inability to cope with demand of exercise

Question 10

what are the sings of overtraining

Answer 10

drop in performance, higher fatigue, sudden loss of concentration, disrupted sleep pattern, susceptibility to colds/illness

Question 11

what should a programme for health look like

Answer 11

should be physically active throughout the day, most of the week(min of 150mins exercise per week) of moderate intensity

Question 12

what should a programme for fitness look like

Answer 12

structured and planned gym, group, water, outdoor exercise

Question 13

what should a training session always be structured off?

Answer 13

WARM UP-MAIN SESSION-COOL DOWN

Question 14

what is and happens in a warm up

Answer 14

it prepares the body for exercise,

sessions aimed at training all components of fitness should include exercises to increase HR, body temp., synovial fluid secretion

should have a gradual increase to optimise body adaptation to new exercise

Question 15

what is THR

Answer 15

Target HR
is 50-90%MHR
calculated by = MHR X .5 (50% THR)
MHR X.6 (60%THR)
MHR X.7 (70%THR)
MHR X.8 (80%THR)
MHR X.9 (90% THR)

Question 16

what are HR zones

Answer 16

intensity levels recommended by ACSM 2014

moderate intensity (50-65% MHR)
vigorous intensity (65-905 MHR)

Question 17

name 1 myth with aerobic training zones

Answer 17

the lower the HR/training zones are the Fat Burning Zones. There is no DIRECT link to show this!!! (some metabolise fat up to 97% of their MHR, others stopped at 54% of MHR)

Question 18

what should observation be in client interactions

Answer 18

its a subjective method of mentoring and includes posture/alignment, levels of coordination, exercise technique, facial expressions, sweating)