LESSON 17 - CARDIORESPIRATORY TRAINING, PHASES 1-4 QUIZ

Question 1

Most health benefits occur with at least __________ a week of moderate-intensity physical activity.

Choose One

180 minutes

60 minutes

150 minutes

75 minutes

Answer 1

150 minutes

Why?

Many of the recommendations from the 2008 Physical Activity Guidelines for Americans are derived from the knowledge that most health benefits occur with at least 150 minutes a week of moderate-intensity physical activity and that the benefits of physical activity far outweigh the possibility of adverse outcomes.

ACE Personal Trainer Manual, 5th ed., p. 398

Question 2

A client performs regular moderate- to vigorous-intensity activity at 85% of his maximum heart rate. What is his fitness classification?

Choose One

Poor/fair

Good/excellent

Average/good

Fair/average

Answer 2

Average/good

Why?

An individual in this category will perform “habitual physical activity: Regular moderate-to-vigorousIntensity” at 80-91% of maximum heart rate and 65-80% of %HRR/VO2max or VO2R.

ACE Personal Trainer Manual, 5th ed., p.401

Question 3

During the talk test, a client is able to speak, but not very comfortably. At approximately what intensity is this client working?

Choose One

Just below VT1

Above VT1

Below VT1

Just above VT1

Answer 3

Just above VT1

Why?

Studies in a variety of populations have demonstrated that the talk test is a very good marker of VT1. Typically, below the VT1, people will respond to any of a number of speech-provoking stimuli (normal conversation, a structured interview, reciting a standard paragraph) by stating that they can speak comfortably. Above VT1, but below a second metabolic marker called the second ventilatory threshold (VT2), they will be able to speak, but not comfortably.

ACE Personal Trainer Manual, 5th ed., p. 407-408

Question 4

In which zone of the three-zone training model is an individual exercising if he or she is working at a heart rate equal to his or her second ventilatory threshold?

Choose One

Zone 3

Zone 1

Zone 2

Answer 4

Zone 3

Why?

Zone 3 reflects heart rates at or above VT2, while zone 1 reflects heart rates below VT1 and zone 2 reflects heart rates from VT1 to just below VT2.

ACE Personal Trainer Manual, 5th ed., p. 410-411

Question 5

The introduction of training with heart rates at and above VT1 takes place in which phase?

Choose One

Aerobic-efficiency

Anaerobic-power

Anaerobic-endurance

Aerobic-base

Answer 5

Aerobic-efficiency

Why?

While aerobic-base training focuses on maintaining steady-state cardiorespiratory exercise in zone 1 (below HR at VT1), aerobic-efficiency training progresses to increasing the workload at VT1, introduces low zone 2 intervals just above VT1, and then to using intervals in the upper end of zone 2 (RPE of 6). This protocol is designed to improve aerobic efficiency and add variety in programming.

ACE Personal Trainer Manual, 5th ed., p. 422

Question 6

Which exercise variable is it MOST appropriate for a personal trainer to manipulate in the early stages of an exercise program?

Choose One

Duration

Frequency

Intensity

Type

Answer 6

Duration

Why?

Exercise duration is probably the most appropriate variable to manipulate initially, building the exercise session by 10%, or five to 10 minutes every week or two over the first four to six weeks. Thereafter, and once adherence is developed, trainers can implement progressions by increasing exercise frequency and then exercise intensity.

ACE Personal Trainer Manual, 5th ed., p. 413

Question 7

During which cardiorespiratory training phase of the ACE IFT® Model should a client be working at an RPE of 3 to 4?

Choose One

Phase 1

Phase 3

Phase 2

Phase 4

Answer 7

Phase 1

Why?

During phase 1, training should focus on steady-state exercise in zone 1, which can be gauged by the client’s ability to talk (below talk test threshold) and/or work at an RPE of 3 to 4 (moderate to somewhat hard).

ACE Personal Trainer Manual, 5th ed., p. 422

Question 8

During which cardiorespiratory training phase of the ACE IFT® Model should a trainer administer the VT2 threshold test to determine HR at VT2?

Choose One

Phase 1

Phase 2

Phase 3

Phase 4

Answer 8

Phase 3

Why?

During phase 3, the focus is on designing programs to help clients who have endurance performance goals and/or are performing seven or more hours of cardiorespiratory exercise per week. This is the most appropriate time to administer the VT2 threshold test to determine HR at VT2.

ACE Personal Trainer Manual, 5th ed., p. 422

Question 9

Stop-and-go game-type activities are an appropriate choice for both youth and older adult exercisers.

Choose One

FALSE

TRUE

Answer 9

FALSE

Why?

While youth often excel at and enjoy these activities, older adults are generally less tolerant of stop-and-go game-type activities (along with heavy training loads, rapid increases in training load, and single-mode exercise).

ACE Personal Trainer Manual, 5th ed., p. 435-436

Question 10

During which cardiorespiratory training phase of the ACE IFT® Model should low zone 2 intervals be introduced into a client’s program?

Choose One

Phase 1

Phase 3

Phase 4

Phase 2

Answer 10

Phase 2

Why?

This phase of cardiorespiratory training is dedicated to enhancing the client’s aerobic efficiency by progressing the program through increased duration of sessions, increased frequency of sessions when possible, and the introduction of zone 2 intervals.

ACE Personal Trainer Manual, 5th ed., p. 426-428