Review sheet

Question 1

define Vo2 max

Answer 1

the most valid measure of functional capacity of the cardiorespitory system

Question 2

What is a continuous exercise test

Answer 2

with no rest inbetween work increments.

Question 3

HR MAx
HR Reserve
%HRR

Answer 3

220-age
HRmax-HrRest
(HRR x intensity) +Hr Rest

Question 4

Vo2 Rest

Answer 4

3.5

Question 5

Vo2 Rest Vo2 Reserve

Answer 5

Vo2 MAx- Vo2 Rest

Question 6

Walking

Answer 6

(.1 x speed) + (1.8 x s x g) + 3.5

Question 7

Running

Answer 7

(.2 x speed) + (.9 x s x g) + 3.5

Question 8

what is equation for net Vo2

Answer 8

%Vo2 R - 3.5

Question 9

net caloric cost from given exercise

Answer 9

net Vo2

Question 10

net caloric cost from given exercise

answer is in what unit

Answer 10

net Vo2 x kg /1000 x5kcal

kcal/min

Question 11

i. How do you determine if a plateau has been reached? How would you determine what the new target VO2 is to overcome the plateau?

Answer 11

a. You can determine a VO2 plateau using methods such as the talk test while your client is working. You can determine the new target VO2 by determining the desired percentage of increase from the current VO2 and adding it to the current VO2.

Question 12

b. New Training VO2

Answer 12

Current VO2 + (Current VO2 x % increase)

Question 13

when inserting speed it has to be in meters/min

what is the conversion for meters/min?

Answer 13

1 mph = 26.8 meters per min

Question 14

2. What are the expected increased Vo2 outcomes for individuals in over 12- 15 weeks?
   sedentary populations
   general population
   athletic population

Answer 14

up to 40 % over 12-15 weeks
5-20% increased VO2 over 12-15 weeks
up to 5% increased VO2

Question 15

What are the limitations to using the heart rate method/ the MET method?

Answer 15

MET- are a standard guideline. this means that not everyones feeling of 3 METS is equal. Another method one can use is the talk test method to determine the clients ability to complete the work.

HRR- using the heart rate method assumes that everyone has the same heart rate at the same age. There is a standard error of 9-12 beats plus or minus what the equation presents,

Question 16

5. What is the general recommendation for aerobic exercise

F
I
T
T
VP

Answer 16

F: 3-5 times a week (5 mod and 3 vig or combination of both)

Intensity: 3- >= 6 METS

Time (Duration):
150-300 min/week
20-60 (mod-vig per session) (20 Vig)

Type:
continuous- steady exercise no breaks, steady heart rate, one load the entire time

interval: working hr vs recovering hr…manipulating workload, speed, to push client

Volume:
about 1000 kcal/ week
150 min/week moderate
5400-7900 steps/ day

Progression: depending on client
about 1.5% once the client is ready and hits a plateaus

Question 17

5. What is the general recommendation for aerobic exercise

F
I
T
T
VP

Answer 17

F: 3-5 times a week (5 mod and 3 vig or combination of both)

Intensity: 3- >= 6 METS

Time (Duration):
150-300 min/week
20-60 (mod-vig per session) (20 Vig)

Type:
continuous- steady exercise no breaks, steady heart rate, one load the entire time

interval: working hr vs recovering hr…manipulating workload, speed, to push client

Volume

Question 18

What other methods of determining intensity are utilized?

Answer 18

Talk test, RPE, HR method, Vo2 method

Question 19

What are the stages of Progression?

Answer 19

initial conditioning 1-6 weeks
improvement 4-6 months
maintenance

Question 20

What are the Principles of training and can you define and apply them?

Answer 20

a. Specificity of Training: specific adaptations to imposed demands (train for what you want)
b. Overload: increasing demand as the body plateaus
c. Progression: increase of load/RM (use 2 for 2 rule)
d. Initial Value: categorizing clients based on initial assessment scores (beginner/advanced)
e. Inter-Individual Variability: every single person is different (very important in group training)

f. Diminishing Return: the
threshold where improvement levels off and cannot increase

g. Reversibility: use it or lose it