Lab Exam Flashcards
What is continuous aerobic training (CAT)?
Endurance activity where heart rate is constantly elevated above baseline for at least 20 minutes. Steady state, relatively constant.
What is VO2 max?
the maximal volume of oxygen we can consume to support whole body, dynamic activity
What are the 2 ways in which VO2 max is represented?
Absolute: in liters O2 per minute (fitness x size)
Relative: in mL O2 per kg body mass per minute (fitness)
What limits our VO2 max?
limited by ability of the cardiovascular
system to deliver blood (and thus oxygen) to your muscles as well as by your muscles ability to
extract and utilize the O2 that is delivered
What is RHR?
Your true resting HR is that when you first wake up in the morning before ingesting food or fluids
and before you start moving around.
What is MHR?
Max HR = 220 – age.
Miller Equation = 217 - (0.85 × age)
How do you calculate heart rate reserve?
Max - Resting Heart rate
What does the Karvonen Formula calculate?
developed a method that uses both resting heart rate and maximal heart rate
to prescribe exercise intensity.
What is Fartlek training?
Fartlek is an unstructured form of interval training that alternates low & high intensity work
Why is Fartlek “better” than CAT?
Fartlek is designed to add high intensity work into an individual’s training load
How do you perform a Fartlek workout?
o some of a Fartlek workout should elicit 60 - 70% of your maximal HR
o but some of the Fartlek workout should elicit 70 – 85% of your maximal HR
Is there a fixed schedule for Fartlek training?
although there is no fixed schedule, the balance of moderate to high intensity time should be
something like ~ 50:50 (but can vary depending on your needs/abilities)
o one of the great advantages of Fartlek training is that you tailor your workout (i.e. the moderate
to high intensity balance) to mimic the work pattern of any sport
What do you need to perform a Fartlek workout?
the only thing you need to perform Fartlek training is something to monitor your exercise HR
What are the two classes of discontinuous training?
interval training is defined as
non-steady state exercise in which periods of high intensity work are interspersed with periods of
low-intensity work while intermittent training is defined as non-steady state exercise in which
periods of high intensity work are interspersed with periods of rest.
For aerobic fitness, what should the work:rest ratio be?
~ 1:1 (range from 1:2 to 2:1).
For anaerobic fitness, what should the work:rest ratio be?
~ 1:4 (the lower the better).
How should workouts be structured?
Reps into sets
Define muscle strength
maximum force a muscle or muscle group can exert during a single effort (1 RM)
Define muscular endurance
refers to the ability to perform repeated submaximal contractions (10 RM)
What is the strength endurance continuum (SEC)?
relates load and repetition number
* where you train on the SEC has a significant influence on the outcome of your training
What is the Delorme method?
the original prescription was to do 3 sets of 10 repetitions using a weight equal to
~ 50%, ~ 75% and ~ 100 % of the individuals 10 RM for that exercise or movement
What is ascending pyramid?
start with load you can perform 6 - 12 reps
* increase weight of each subsequent set by 10%
* do fewer reps with each successive set; last set should be ~ 6 reps
* do 3-4 sets (~ 1 min rest between sets)
What is descending pyramid?
start with load that you can perform 1 - 6 reps
* for each subsequent set reduce the load by 10%
* this controls for fatigue and allows you to stay in the 1 – 6 rep range
* do 3-4 sets (~ 2 min rest between sets)
Why are needs analysis required before prescribing exercise?
assess the training goals of the individual
* assess the capability of the individual
* assess the safety and efficacy of training for that individual
* determine what exercises can be performed
* determine how or if exercise need to be modified
