L6 - Cardiorespiratory Fitness

Question 1

What is the most valid measure of functional capacity of

cardiorespiratory system?

Answer 1

Maximum Oxygen Uptake (VO2max)

Question 2

Gross VO2:

Answer 2

total rate of O2 consumption

Question 3

Is the caloric cost of exercise only relating to Net VO2 or Gross VO2?

Answer 3

Net VO2

Question 4

What is resting VO2 per ml/kg/min?

Answer 4

3.5 ml/kg/min

Question 5

What are the 3 steps/stages when considering how to measure cardiorespiratory fitness?

Answer 5

• Workload increments
• Duration
• Speed/watts or
gradient/resistance

Question 6

4 factors that indicate attainment of VO2 max:

Answer 6

• Failure of HR to increase with increase in exercise intensity
• Venous [blood lactate] above 8 mmol/L
• RER > 1.15
• RPE greater than 17 (Borg Scale 6-20)

Question 7

Evidence-Based Recommendations for Developing Cardiorespiratory Fitness show frequency should be:
___ days/week moderate or
___ days/week vigerous
or combination

Answer 7

• > 5 d·wk-1 of moderate exercise, or

* >3 d·wk-1 of vigorous exercise

Question 8

What intensity is recommended for most adults?

Answer 8

Mod to Vig

Question 9

How much moderate cardio per week recommended?

Answer 9

150min per week

Question 10

What is the target volume of MEt’s per min per week?

Answer 10

> 500-1000 MET.min.week-1

Question 11

In VERY de-conditioned adults, how many mins of exercise could yield results?

Answer 11

<10min exercise bouts

Question 12

Aerobic Endurance (VO2max) Progression:

• ___% per week - 1st month
• ___% per week - 2nd month
• 1%per week-________

Answer 12

• 3% per week - 1st month
• 2% per week - 2nd month
• 1%per week-thereafter

Question 13

What has minimal affect on adherence?

• support
• supervision
• gym vs home
• mode

Answer 13

• mode