SCD Final

Question 1

Are “hydrate before, during, and after exercise” and “drink before the onset of thirst” good pieces of advice?

Answer 1

No, they are outdated

Question 2

When you need to hydrate, and are performing activities at lower intensities, what should you do?

Answer 2

drink to thirst

Question 3

For the general public, what will drinking ahead of thirst do?

Answer 3

may worsen performance in endurance exercise and carries rare but serious risk of hyponatraemia

Question 4

For professional athletes, they perform best when they do what in regards to hydration?

Answer 4

drink to thirst

Question 5

Water is fine for exercises that last a duration of __

Answer 5

under one hour

Question 6

What is a warm up?

Answer 6

5-10 min progressive increase in intensity to bring heart rate (HR) up to target

Question 7

What is a cool down?

Answer 7

5-10 min progressive decrease in intensity to bring HR towards resting level

Question 8

Based on empirical evidence currently available, active cool-downs are largely ____ for improving most psychophysiological markers of post-exercise recovery

Answer 8

ineffective

Question 9

Training everywhere, not just specific sport workouts, is important for what reason?

Answer 9

Reducing chance of injury, much more important as someone ages

Question 10

Examples of machines used for aerobic exercise:

Answer 10

stationary bike, treadmill, rowing machine

Question 11

Examples of non-machine aerobic exercises

Answer 11

running, going upstairs, swimming

Question 12

Who are low-impact aerobic exercises good for?

Answer 12

elderly people and overweight people

Question 13

Aerobic exercise helps the development of:

Answer 13

Balance and coordination

Question 14

What are some synonyms for “Aerobic Training”?

Answer 14

Aerobic exercise, endurance training/exercise, cardiovascular training/exercise, cardiorespiratory training/exercise

Question 15

Aerobic capacity =

Answer 15

VO2

Question 16

In order to produce adaptations in aerobic capacity, you must sress:

Answer 16

the cardiorespiratory system

Question 17

Resistance training _____ an effective stimulus to produce significant increased in aerobic capacity

Answer 17

is not

Question 18

Is there transfer of capacity from one aerobic exercise mode to another?

Answer 18

some, but it is not 100%

Question 19

Program design variables:

Answer 19

• Mode
• Intensity
• Duration
• Frequency
• Progression
• Variation
  (more commonly known as FITT)

Question 20

What do you select the primary mode of exercise based on?

Answer 20

• Training goal
• enjoyment preference
• equipment available, weather
• client physical characteristics

Question 21

Resting Heart Rate =

Answer 21

RHR

Question 22

Maximum Heart Rate =

Answer 22

MHR

Question 23

Age-predicted maximal heart rate =

Answer 23

APMHR

Question 24

How do you find APMHR?

Answer 24

220-age

Question 25

Heart rate reserve =

Answer 25

HRR

Question 26

How do you find HRR?

Answer 26

APMHR - RHR

Question 27

What do we use as an easy to measure indicator of aerobic work the body is doing?

Answer 27

heart rate

Question 28

How do you determine MHR through the true maximum method?

Answer 28

graded exercise test of increasing intensity to point where HR no longer increases

Question 29

How do you estimate MHR?

Answer 29

Use age-predicted maximal heart rate (APMHR)

Question 30

What is the alternate formula for calculating APMHR?

Answer 30

208-0.7xage

Question 31

Training zone =

Answer 31

target heart rate range (THRR)

Question 32

How do you determine the THRR?

Answer 32

percent of APMHR or Karvonen formula

Question 33

Training zone by % APMHR

Answer 33

= 70-85% APMHR Upper limit: APMHR(.85) Lower limit: APMHR(.7)

Question 34

The Karvonen formula takes into account the client's ____

Answer 34

resting heart rate

Question 35

What is the Karvonen formula?

Answer 35

HRR = APMHR - RHR Training zone = 50-85% HRR Target HR upper limit = HRR(.85)+RHR Target HR lower limit = HRR(.5)+RHR