Week 2: Ch. 6 - Endurance

Question 1

Muscular endurance

Answer 1

ability of muscles to perform at a particular level for prolonged periods of time

Question 2

Cardiovascular endurance

Answer 2

ability of cardio system to perform prolonged aerobic activities

Question 3

Catabolism

Answer 3

breakdown of carbs, proteins, & fats creates energy for fuel

Question 4

Fuel (Catabolism) is converted to what?

Answer 4

ATP

Question 5

Endurance activities requires what type of chemical?

Answer 5

O2

Question 6

What can only provide enough ATP for 15 sec. of activity?

Answer 6

ATP-CP system (Anaerobic)

Question 7

What can provide ATP for 2 min.?

Answer 7

Glycolysis (Aerobic-Anaerobic)

Question 8

What can produce 19x’s the ATP and requires O2?

Answer 8

Oxidative system (Aerobic)

Question 9

What are the Physiological benefits for CV training?

Answer 9

Decrease risk of Heart Disease, Diabetes, HTN, Cancer

Question 10

What are the Psychological benefits or CV training?

Answer 10

Manage wight, Increase muscle strength, decrease risk of falls, reduce mortality

Question 11

Minimum Aerobic Exercise for Adults

Answer 11

• Moderate-intensity:2.5hrs/week
• Vigorous-intensity: 1.25 hrs/week
• Combination: Equally

Question 12

Minimum Aerobic Exercise for Older Adults (65+)

Answer 12

• Moderate-intensity:2.5hrs/week
• Vigorous-intensity: 1.25 hrs/week
• Combination: Equally

Question 13

ONLY Minimum Aerobic Exercise for Healthy Pregnant

Answer 13

• Moderate-intensity:2.5hrs/week

Question 14

Recommendations to improve fitness in adults?

Answer 14

• Moderate-intensity: 5hrs/week
  Walking, water aerobics, double tennis, cycling at (1-10 mph)
• Vigorous-intensity: 2.5hrs/week
  Running, swimming laps singles tennis, cycling at (10+ mph)

Question 15

Recommendations to improve fitness in Children/Adolescents?

Answer 15

• Moderate-intensity: 60min/day
  ASP, Sports, Play
• Vigorous-intensity: 3x/week
  Travel teams

Question 16

Vo2 max (Most Precise)

Answer 16

Max volume of oxygen consumed during exercise

Question 17

Target Heart Rate

Answer 17

Max HR is estimated

Question 18

Karvonen Method

Answer 18

Utilizes resting HR
THR =((HRmax - HRrest) x Intesnity) + HRrest

Question 19

Moderate-intensity target HR %

Answer 19

50%-70% of Max HR

Question 20

Vigorous-intensity target HR %

Answer 20

70%-85% of Max HR

Question 21

Equation for Max HR & Target HR

Answer 21

• Max HR = (220 - Age)
• Target HR = (Max HR) X (%)

Question 22

Borge’s Scale (RPE)

Answer 22

• 7=Very, very light
• 9=Very light
• 11=Fairly light
• 13=Somewhat hard
• 15=Hard
• 17=Very hard
• 19=Very, very hard

Question 23

Modified Borg

Answer 23

0=Nothing, 0.5=Very,very weak, 1=Very weak, 2=Weak(light), 3=Moderate, 4=Somewhta strong, 5=Strong(heavy), 6=( ), 7=Very Strong, 8=( ), 9=( ), 10=Very, very strong (almost max)

Question 24

RPE

Answer 24

Rating of Perceived Exertion

Question 25

Talk Test (During Exercise)

Answer 25

Able to talk = Moderate Intensity
Only a few word = Vigorous Intensity

Question 26

Continous

Answer 26

no rest interval

Question 27

Discontinous

Answer 27

rest intervals

Question 28

Muscles use what type of Energy?

Answer 28

ATP-CP and Glycosis

Question 29

Training Goal Reps + Rest

Answer 29

• Endurance (15+) = 2-3 min rest
• Hypertrophy (6-12) = 2-3 min rest
• Strenght (<6) = 2-3 min rest
• Power (1-2) = 1-2min rest