Chapter 7: Cardio Respiratory Fitness

Question 1

What are some of the benefits of a warm up?

Answer 1

Helps prevent lactic acid build up, increases HR, BP, muscle temperature and oxygen consumption as well as increases the gaseous exchange to the cells

Question 2

What are benefits of a cool down?

Answer 2

Slowly returns all body processes to normal (HR, temperature, breathing), prevents venous pooling and a sudden drop in BP and decreases lactic acid in the muscles

Question 3

What are the three cardio respiratory exercise groups?

Answer 3

Precise control - exercise intensity is easily maintained at a constant level which depends on the client’s fitness level
Enjoyment - energy expenditure is related to skill
Group or team oriented - variable in both skill and intensity and is group or team sports

Question 4

How should you train (i.e. duration and days/week) if you want to improve cardio respiratory fitness and lower body fat?

Answer 4

Exercise for 20 minutes or more, at least three days per week, with no more than two days between

Question 5

When first starting cardio exercises, how long should beginners exercise for?

Answer 5

Beginners should start with 10-20 minutes at a time

Question 6

How long should the average participant perform cardio exercise?

Answer 6

At least 15 minutes working up to 45 minutes

Question 7

How long should someone with a very high fitness level perform cardio exercise for?

Answer 7

30-60 minutes

Question 8

What is the recommended intensity of the HRR using the Karvonen Method?

Answer 8

40-85% of max. HR

Question 9

Give the percentages of HRR for beginners, average healthy adults, and healthy individuals with a higher fitness level

Answer 9

50-60% of HRR for beginners
60-75% of HRR for the average healthy adult
70-85% of HRR for individuals with a higher fitness level

Question 10

What is the average person’s resting HR?

Answer 10

Between 70-85 bpm

Question 11

Using the Karvonen Method, calculate the heart rate range for a 35 year old woman with a RHR of 70 bpm

Answer 11

220 - 35 - 70 bpm = 115 HRR
115 x 0.6 + 70 = 139 bpm (lower end)
115 x 0.75 + 70 = 156.25 bpm

The range for the woman is 139-156 bpm

Question 12

When using the RPE method to score intensity what is the ideal range for cardio?

Answer 12

A rating of between 4 and 7 is ideal

Question 13

Give the guidelines for the RPE rating scale

Answer 13

0 = rest
2-3 = low level (warm up)
4-5 = moderate (cardio)
7 = very strong
10 = all out effort

Question 14

What does MET stand for?

Answer 14

Metabolic Equivalent of Task - MET’s establish a common exercise intensity language between the fitness professional and healthcare professionals

Question 15

What is the average MET exercise intensity?

Answer 15

Between 7 - 11 METs

Question 16

Calculate the MET for the following:
Your client Trevor runs for 30 minutes, 3 to 5 times per week. He has been told he has a score of 7 METs. What is the ml/kg/min of oxygen that Trevor is capable of assimilating?

Answer 16

7 x 3.5 ml/kg/min = 24.5 MET

Question 17

What are some of the benefits of doing cardiovascular exercises?

Answer 17

Lower risk factors of CV disease, better sleep, more energy, less stress and anxiety, better body comp, BP and cholesterol levels

Question 18

How long can it take to restore the body’s glycogen after exercise?

Answer 18

24 hours or more

Question 19

What are the three stages of progression for people who exercise?

Answer 19

1) Initial conditioning - lasts 4-6 weeks, low level aerobics (40-60% HRR), 10-20 minutes at a time
2) Improvement conditioning - last 8-20 weeks, 50-85% HRR
3) Maintenance conditioning - client has reached target functional capacity/goals; this stage is reached after 6 months or up to 12 months

Question 20

How much water should you drink before and during exercise?

Answer 20

Drink 8 oz of water 20 minutes before and every 10-15 minutes during exercise

Question 21

What is continuous training?

Answer 21

The client trains between 50-85% of their maximum HR depending on their fitness level. It is done for 20-60 minutes, depending on the client’s ability. Exercising in this manner is good for body fat reduction

Question 22

What is circuit training?

Answer 22

• Series of stations with brief rest intervals between each
• Enhances muscular endurance
• May be done with aerobic training, but should not exceed 50-70% of HRR

Question 23

What is interval training?

Answer 23

• Aerobic intervals and anaerobic intervals

- May involve intervals of 2-15 minutes at 60-80% of HRR

Question 24

What is Fartlek training?

Answer 24

Similar to interval training, in that it is a series of work and rest intervals. The difference is that during Fartlek, the stations are not systematic or accurately measured, and intervals are determined by how a person feels

Question 25

What is the safest and most effective way for overweight (20-30 lbs) people to make cardiovascular improvements?

Answer 25

Variable-terrain walking (up and down hills)

Question 26

List several reasons why your client may fatigue during the cardio portion of the workout

Answer 26

• Fuel depletion
• Lactic acid accumulation
• Over-pacing and too much exercise
• Dehydration

Question 27

What are some symptoms of over training?

Answer 27

Weight loss, increased resting heart rate, chronic fatigue, a decreased desire to train, insomnia, loss of appetite, pain around the joints and decreased performance

Question 28

A 15 - 20% improvement in aerobic capacity can be expected in as little as how many weeks?

Answer 28

10 weeks

Question 29

According to ACSM, how often should beginners exercise for the first eight weeks? How many hours rest should beginners have between workouts?

Answer 29

Exercise every other day

36-48 hours rest

Question 30

What are the ACSM recommended training zones for:
Beginners
Healthy adults
Healthy adults with high fitness level

Answer 30

Beginners: 50-60% HRR
Healthy adults: 60-75% HRR
Health adults with high fitness level: 70-85% HRR