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Kin 5100 > Exam 2 Ch 11 Cardio Respiratory Programming > Flashcards

Exam 2 Ch 11 Cardio Respiratory Programming Flashcards

1
Q

Elements of Cardiorespiratory workout

A

Warm-up
Endurance Conditioning
Cool-down
Stretching

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2
Q

Warm-up

A

5-10 mins
Low-moderate intensities
Increased blood flow
increased core temp
Decreased likelihood of injury
Reduced chance of cardiac arrhythmias

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3
Q

Endurance Conditioning

A

Follow FITT-VP prinicple
20-60 min per session (depends on intensity)

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4
Q

What is the minimum single bout duration for endurance conditioning

A

10 min continuous

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5
Q

What is the accumulative minute amount a day for endurance conditioning

A

30 min/day MIPA
or
20 min/day VIPA

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6
Q

Cool down

A

immediately follows endurance conditioning
5-10 mins
HR and BP return to near pre exercise levels
Maintains venous return to heart

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7
Q

Stretching

A

5-10 min
Target major muscle groups
may reduce soreness and cramping

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8
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Frequency

A

5 days/wk MIPA, 3 days/wk VIPA, or combination therof

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9
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Intensity

A

MIPA (3-6 MET; 40 to 60% of VO2R)
VIPA (>6 MET; 60-89% of VO2R)
or combination thereof

%HRR may be used instead of VO2R

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10
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Type (mode)

A

Aerobic, large muscle groups
Rhythmic action
Little skill required

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11
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Time (duration)

A

> 150 min/wk MIPA, 20-60 min/wk VIPA or combination thereof

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12
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Volume

A

about 1000 kcal/wk
500-1000 MET min per week

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13
Q

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Progression

A

increase per client ability to adapt

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14
Q

Type A of exercise

A

Minimal skill and fitness level required
(cycling indoors, walking, aqua aerobics, slow dancing)

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15
Q

Type B of exercise

A

Vigorous, minimal skill but average fitness level requried
(jogging/running, rowing, stair climbing, elliptical, spinning, fast dancing)

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16
Q

Type C of exercise

A

Require skill and average fitness level
(aerobic dance, in-line skating, rope skipping, swimming)

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17
Q

Type D of exercise

A

Recreational activities, may improve fitness
(Basketball, downhill skiing, handball, racket sports, hiking)

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18
Q

what should we use to set exercise intensity

A

ACSM recommends using %VO2 reserve

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19
Q

How to calculate VO2 reserve

A

VO2Max - VO2 rest (3.5)

20
Q

Initial Exercise intensity for adults with poor CRF levels

A

30-59% VO2R or HRR

21
Q

How to calculate HRR

A

HRmax - HR rest

22
Q

Initial Exercise intensity for apparently health adults

A

40 to <90% VO2R or HRR

23
Q

Initial Exercise intensity to improve CRF

A

55 to 80% VO2R or HRR

24
Q

How to calculate targetVO2

A

[%intensity X VO2(max-rest) ] +VO2rest

Can convert to METS as well

25
Q

Limitations of using MET method

A

MET values of activites are only estimates
MET cost varies with skill
Environmental factors

26
Q

HRR Method (Karvonen method)

A
  1. HHR = HRmax - HRrest
  2. % intensity X HRR
  3. add back in HRrest
27
Q

Limitations of HR method

A

Predicting HRmax can lead to large errors in exercise intensity
HRmax varies with exercise mode
HR is affected by various factors

28
Q

Prescribing exercise intensity for healthy adults
Poor

A

%HRR or %VO2R - 30-45
%HRmax - 57-67
RPE - light-moderate

29
Q

Prescribing exercise intensity for healthy adults
Fair

A

%HRR or %VO2R - 40-55
%HRmax - 64-74
RPE - Light-moderate

30
Q

Prescribing exercise intensity for healthy adults
Average

A

%HRR or %VO2R - 55-70
%HRmax - 74-84
RPE - moderate-hard

31
Q

Prescribing exercise intensity for healthy adults
Good

A

%HRR or %VO2R - 65-80
%HRmax - 80-91
RPE - moderate-hard

32
Q

Prescribing exercise intensity for healthy adults
Excellent

A

%HRR or %VO2R - 70- <90
%HRmax - 84-96
RPE - somewhat hard- hard

33
Q

Monitoring exercise intenisty
methods to ensure safety

A

HR
RPE
Talk Test
Counting talk test

34
Q

Frequency of exercise

A

Combination of MIPA and VIPA for 3-5 days per week recommended
<3 sessions per week: suboptimal results
Multiple 10 min bouts per day beneficial for people with poor fitness

35
Q

Duration of exercise of activity per day

A

20-60 min continuous or intermittent activity per day

36
Q

When does CRF improve with MIPA

A

lasting 30-60 min

37
Q

How often can you add time

A

5-10 min every other week

38
Q

How to calculate volume for CR

A

volume = frequency x intensity x duration

39
Q

index of weekly energy expenditure
equals activitys MET value x minutes performing it in a week

A

MET mins per week

40
Q

ACSM reccomendation for MET minutes per week

A

500-1000 MET min per week

about 150 min per week of MIPA
about 5400-7900 steps per day

41
Q

Progression of exercise for CR programing
3 stages

A

Initial conditioning
Improvement
Maintenance

42
Q

Progression of exercise for CR programing
Initial Conditioning

A

lasts 1-6 weeks
Goal: 55% - 60% HRR for 30 continuous min

43
Q

Progression of exercise for CR programing
Improvement

A

4-6 mo
Progress to 5 days/wk
Goal: sustain MVPA 20-60 min per session

44
Q

Progression of exercise for CR programing
Maintenance

A

Continuance after reaching goals of improvement stage
Goal: maintain fitness level and weekly caloric expenditure

45
Q

Aerobic training methods and modes

A

Continuous
Discontinuous
Circuit resistance training

Kin 5100 (16 decks)

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