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Section Quiz's > Section 4 > Flashcards

Section 4 Flashcards

1
Q

What is the Heart Rate Reserve Formula?

Calculate 75% of a clients heart rate reserve who is 45 years old with a resting heart rate of 75bpm.

150bpm
140bpm
160bpm
130bpm

A

220 - age (45 years old)
175 bpm - resting heart rate (75bpm) = 100
75% HRR = 0.75 x 100 = 75 75bpm + RHR (75bpm) =

150 bpm

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2
Q

5 METS is equivalent to?

17.5 ml/kg/min
3.5 ml/kg/min
20 ml/kg/min
12 ml/kg/min

A

17.5ml/kg/min

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3
Q

Which of the following is the correct order of progression for cardiorespiratory training for beginners?

A - Increase duration, then frequency, then intensity
B - Increase intensity, then duration, then frequency
C - Increase frequency, then intensity, then duration
D - Increase frequency, then duration, then intensity

A

A

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4
Q

Which of the following resting heart rates requries medical clearance before beginning exercise?

> 100bpm
80bpm
<60bpm
90bpm

A

> 100bpm

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5
Q

VT1 is a direct indicator of?

Lactic acid accumulation
The need for more oxygen
The body running out of glucose
A person not enjoying themself

A

Lactic acid accumulation

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6
Q

What is the correct intensity for a warm up using heart reserve for a sedentary beginner?

40-50% HRR
40-75% HRR
50-70% HRR
30-40% HRR

A

40-50% HRR

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7
Q

Theoretical Maximum Heart Rate (TMHR) Formula

A

% x (220-age)

Example
Step 1
220 – Age = TMHR
Client: 25 years of age
220 – 25 = 195 MHR

Step 2
TMHR x % of MaxHR
Target training zone: 75% (i.e., 0.75)
195 x 0.75 = 146 THR

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8
Q

Heart Rate Reserve (HRR) Formula also known as the Karvonen Formula

A

% x [(220-age)-RHR] + RHR = THR

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9
Q

What is the PRIMARY reason for having all clients perform an adequate aerobic cool-down?
A.To prevent delayed onset muscle soreness (DOMS)
B.To perform static stretching for enhanced flexibility
C.To enhance venous return to prevent blood pooling in the extremities
D.To maintain increased caloric expenditure to enhance weight loss

A

C

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10
Q

What is the GREATEST LIMITATION associated with using heart-rate reserve (HRR) to calculate exercise target heart rate?
A.Target heart rate must be calculated as a %HRR using the Karvonen formula.
B.Accurate programming using HRR requires actual measured maximum heart rate (MHR) and resting heart rate.
C.New MHR prediction equations are more accurate than MHR = 220 – age.
D.Exercise percentages were established through population-based research.

A

B

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11
Q

Which of the following corresponds with the second ventilatory threshold (VT2)?
A.Talk test threshold
B.Onset of blood lactate accumulation (OBLA)
C.Aerobic capacity
D.The dividing point between zone 1 and zone 2

A

B

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12
Q

Cardiorespiratory exercise in zone 2 is performed at what intensity?
A.BelowVT1
B.At or above VT1
C.From VT1 to just below VT2
D.At or above VT2

A

C

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13
Q

A target training heart rate equivalent to 85% of heart rate reserve for a 25-year old male with a resting heart rate of 75 bpm would be calculated to be:
A.195 beats per minute
B.177 beats per minute
C.166 beats per minute
D.102 beats per minute

A

B

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14
Q

Most health benefits occur with at least _______________ a week of moderate-intensity physical activity.
A.60 minutes
B.75 minutes
C.150 minutes
D.180 minutes

A

C

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15
Q

A client performs regular vigorous-intensity activity at 85% of his HRR. What training category is he in?
A.Below VT1
B.Zone 1
C.Zone 2
D.Zone 3

A

C

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16
Q

During the talk test, a client can speak, but not comfortably. At approximately what intensity is this client working?
A.Below VT1
B.Just above VT1
C.Just below VT2
D.Above VT2

A

B

17
Q

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?
A.Zone 1
B.Zone 2
C.Zone 3

A

C

18
Q

The introduction of training with heart rates at and above VT1 takes place in which phase?
A.Aerobic base
B.Fitness training
C.Performance
D.Anaerobic endurance

A

B

19
Q

Which exercise variable is it MOST appropriate for a personal trainer to manipulate in the early stages of an exercise program?
A.Duration
B.Intensity
C.Frequency
D.Type

A

A

20
Q

During which cardiorespiratory training phase of the ACE IFT Model should a client be working at with an RPE of 3-4?
A.Phase 1
B.Phase 2
C.Phase 3
D.Phase 4

A

A

21
Q

During which cardiorespiratory training phase of the ACE IFT Model should low zone 2 intervals be introduced into a client’s program?
A.Phase 1
B.Phase 2
C.Phase 3
D.Phase 4

A

B

22
Q

List the name and characteristics of the 3 phases of ACE’s Integrated Fitness Model for cardiorespiratory training

A

Aerobic Base 40%-59% HRR Fitness Training 60%-89% HRR Performance >89% HRR

23
Q

VO2

A

volume of oxygen uptake in the muscles

24
Q

VT1

A

experienced at RPE of 5

25
Q

Talk Test

A

used to determine exercise intensity

26
Q

VT2

A

onset of blood lactate

Section Quiz's (10 decks)

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