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Question 1

The Tanaka equation for HR Max

Answer 1

208 - (0.7 x age)

Question 2

What are the five principles of training RRISO

Answer 2

Recovery
Reversibility
Individuality 
Specificity 
Overtraining

Question 3

Detraining.. what happens below 4 weeks?

Answer 3

4-14% ⬇️ Vo2
5-12% ⬇️ Blood Volume
⬇️ Endurance performance

Question 4

Detraining.. what happens after 4 weeks?

Answer 4

6-20% ⬇️ Vo2
⬇️ Capillary density
⬇️ Strength and power performance

Question 5

What is the purpose of submaximal testing?

Answer 5

Assess fitness level, predict max O2 uptake, can be applied to greater populations (who might be less fit)

Question 6

What is a submaximal test? Examples.

Answer 6

The YMCA 3 min step test, the Harvard Step Test 👣

Question 7

The Balke Test.

Answer 7

0% grade
🏁 2.74 km/hr
⬆️ 2% speed at 🕓 3 minute marks

Question 8

The Bruce Test.

Answer 8

10% grade
🏁 5.3km/hr and continuous
⬆️ grade increases 2% 🕑 at 2 min mark
🕓 ⏫ 1% grade each min following

Question 9

Why might an incremental exercise test provide different vo2 max results?

Answer 9

If you modify stage duration 🕝 this influences the submax/max variables.

Question 10

Volume/Progression is a product of increasing what factors?

Answer 10

⤴️ frequency
⤴️ intensity
⤴️ time

Question 11

How do you work out SV, Q, and vo2?

Answer 11

SV = EDV - ESV
Q = SV x HR
VO2 = SV X HR X AVO2 diff