Module 7 ( slides 1 & 2)

Question 1

Explain cardiorespiratory endurance (CRE)?

Answer 1

The ability to preform prolonged, large muscle, and dynamic exercise at a moderate to high intensity.

Question 2

What is aerobic fitness?

Answer 2

The ability to take in, transport, and utilize oxygen during exercise

Question 3

How is max oxygen consumption measured? What does it imply?

Answer 3

Max oxygen is measured as VO2 max. The more fit you are the more oxygen you can transport and utilize.

A high VO2 max indicates higher fitness and lower relative risk of death

Question 4

compare expenditures of 1000kcal, 2000kcal and 3500kcal per week by aerobic exercise

Answer 4

1000 kcall/week leads to significant reduction in mortality risk
2000 kcall/week provides even greater reduction in mortality risk
3500 kcall/week is associated with an all cause
decrease of death

Exceeding 3500 kcal/week is associated with an increased all cause risk of death

Question 5

Effects of aerobic training, Respiration: compare a fit persons resting breathing rate to an unfit individual

Answer 5

As exercise begins breathing increases proportional to intensity and metabolic needs. A fit person has a SLOWER resting breathing rate than an unfit person.

Question 6

Effects of aerobic training, Respiration: compare recovery time between fit and unfit

Answer 6

after exercise a fit persons heart rate will recover much quicker than an unfit individuals .

Question 7

Effects of aerobic training, Circulation: What is one of the first adaptations to training?

Answer 7

an increase in blood volume, specifically plasma volume of about 10-15%

Question 8

Effects of aerobic training, Circulation: what is the calculation for cardiac output?

Answer 8

Cardiac output = stroke volume X Heart Rate

SV x HR

Question 9

Effects of aerobic training, circulation: T or F, the same cardiac output can be achieved when comparing a person with a low heart rate to a person with a high heart rate?

Answer 9

True, depending on how stroke volume is manipulated

Question 10

what occurs as plasma volume increases? What are the implications?

Answer 10

As plasma increases, hematocrit decreases. Then because of homeostasis, more red blood cells are created!! Therefore more 02 can be held

Question 11

Effects of aerobic training: True or false, Capillary density decreases around the muscles improving oxygen deliver.

Answer 11

False, capillary density increases

Question 12

List 3 health benefits of aerobic training

Answer 12

• arterial elasticity improves
• BP decreases
• cognitive function increases
• inflammation is reduced
• sleep quality is improved
• bone density increases
• etc

Question 13

What 2 factors does cardiorespiratory endurance depend on?

Answer 13

1) central factors: the ability for your lungs to deliver 02 to the bloodstream and the hearts capacity to pump blood
2) peripheral factors: ability of muscles to receive/extract 02

Question 14

health training that focuses on central factors are often longer duration at low intensity, t or f?

Answer 14

True, they are often 30 min @ 60% intensity.

Question 15

the average increase in V02 max of a sedentary person is…?

Answer 15

15-20%

Question 16

what is the physiological parameter most responsive to endurance training?

Answer 16

lactate threshold (point when lactic acid increases a lot)

Question 17

when does the lactate threshold occur?

Answer 17

Untrained individuals: 50-60% V02 max

elite athletes 80-90% V02 max

Question 18

compare the training type, intensity, and work to rest ratio of central and peripheral exercises.

Answer 18

Central: 
training type - steady state 
intensity - 50-80%
Peripheral: 
training type - interval 
Intensity - 80%+

Work to rest ratio is the same for both
1:2 1:1 2+:1

Question 19

chronic sitting has a similar mortality rate to smoking, to or f?

Answer 19

True lol

increased sitting can increase risk of any form of death. This is called the couch potato effect

Question 20

intermittent movement positively effects who the most?

Answer 20

woman

Question 21

if prolonged sitting occurs how can you reduce your risk of all cause mortality due to the excessive sitting.

Answer 21

fidgeting. Intermittent movement is vital. Trading 1-5 minutes of sitting with 1-5 minutes of light activity every hour can lower your risk of premature death

Question 22

how many years of your life may you add by decreasing sitting time to less than 3 hours a day

Answer 22

add 2 years to your life

Question 23

how many years of your life do you cut off if you average 6 hours a day sitting?

Answer 23

roughly 5 years

Question 24

standing for 6 hours a day may what?

Answer 24

decrease risk of obesity depending on gender

Question 25

what can you do to achieve burning 300 calories per day?

Answer 25

taking 10,000 steps per day . 300 cal per day leads to 2000 cal per week which reduces heart disease risk

Question 26

average american man and woman.. steps per day?

Answer 26

man - 6000 steps
woman - 5300 steps

steps represent intermittent activity

Question 27

how many steps are associated with the following

1) sedentary life style
2) low active
3) somewhat active
4) active
5) highly active

Answer 27

1) sedentary life style – less than 5000
2) low active– 5000 - 7499
3) somewhat active– 7500 - 9999
4) active – 10,000-12,499
5) highly active 12,500 or more

Question 28

What can 10 minutes of high intensity exercise accomplish?

Answer 28

trigger metabolic changes that last at least 1 hour

normalize insulin levels ( important for longevity)

Question 29

What is high intensity interval training (HIIT)?

Answer 29

very high intensity intervals interspersed with low to moderate recovery phases. Work rest ratio goes
1:3 1:2 1:1

Running, cycling, swimming, and climbing can all be sed as HIIT exercises.

HIIT improves V02 max the best out of all exercises.

Question 30

what type of exercise burns the most calories?

Answer 30

HIIT - the body takes a very long time to recover to basal metabolic rate after

Question 31

true or false, after a 3 week program HIIT trainees saw a 27% increase in aerobic fitness while moderate interval trainees only saw an 11% increase.

Answer 31

true

Question 32

What is Tabata training?

Answer 32

A form of HIIT training. It consists of 8 rounds of ultra high intensity workouts for roughly 20 seconds and then 10 second off intervals.
20 10 20 10 20 10 (3 rounds)
on off on off on off (3 rounds)

Question 33

A Tabata training group compared to a training group at 70% intensity for 1 hour, 5 days a week for 6 weeks saw what differences?

Answer 33

Tabata group:
Increased anaerobic capacity by 28%
VO2 max and max aerobic power by 15 %

70% group
V02 max and max aerobic power by 10%
no increase in anaerobic capacity

Question 34

True or false, the heart is designed to work intermittently and not for hours on end.

Answer 34

true, this is why HIIT training may be safer and more evolutionary valid.