cardiorespiratory fitness assessment and training methods

Question 1

CRF greatly influences

Answer 1

lifespan and quality of life

Question 2

VO2 max

Answer 2

maximal quantity of oxygen one can use to perform work

Question 3

aerobic exercise develops CRF via

Answer 3

adaptations that promote the efficiency of the heart, lungs, and vascular system

Question 4

CRF test selection should be based on

Answer 4

the clients proficiency, goals, experience, specific needs

Question 5

sub maximal tests are far more common than GXT due to

Answer 5

ease, safety, required equipment

Question 6

submaximal tests

Answer 6

protocols do not reach the maximal capacity of the client

Question 7

submaximal test maximal predictions are made using

Answer 7

physiological responses to the sub maximal workload based on HR response

Question 8

graded exercise test

Answer 8

allows for more direct measurement of cardiorespiratory fitness via periodic increases in intensity to achieve a maximal or sub maximal workload

Question 9

step tests are easy to implement

Answer 9

using limited equipment

Question 10

step tests are valid for

Answer 10

general population, often over-predicted fit individuals

Question 11

step tests are unsuitable for

Answer 11

moderate to high-level obese or very deconditioned clients

Question 12

revenant factors of step tests

Answer 12

leg strength, rhythm

Question 13

walk/jog tests are viable for

Answer 13

deconditioned or new exercisers with no experience

Question 14

walk/jog tests validity is affected by

Answer 14

motivation, exercise, tolerance, distance accuracy

Question 15

walk/jog tests ____ fit individuals

Answer 15

over-predict

Question 16

run tests viable for

Answer 16

fit or conditioned individuals

Question 17

run test validity affected by

Answer 17

test experience due to pace, client motivation, running economy, distance accuracy

Question 18

bike tests relatively difficult to implement because

Answer 18

equipment and technical expertise are required

Question 19

bike tests are viable for

Answer 19

multiple populations but a moderate level of fitness required

Question 20

bike tests validity is high with

Answer 20

strict portal adherence

Question 21

bike test revenant factor

Answer 21

leg strength

Question 22

easy physiological guide for setting training intensities

Answer 22

HR

Question 23

heart rate training zone

Answer 23

heart rate range relative to an individuals heart rate max that should be maintained during cardiovascular training to obtain targeted adaptations

Question 24

the first step to obtaining HRTZ

Answer 24

estimate the clients maximal heart rate

Question 25

max HR formula

Answer 25

220-age

Question 26

obese individuals max HR formula

Answer 26

200-(.5 x age)

Question 27

older adults max HR formula

Answer 27

200-(.7 x age)

Question 28

HRmax-based training intensities are less accurate due to

Answer 28

potential predicative errors and single factor variance

Question 29

HR max method

Answer 29

(220-age) x training intensities

Question 30

HRR method adds in

Answer 30

cardiac output factors to build upon the HRmax value to calculate a HRTZ based on goal and fitness

Question 31

HRR considered fitness levels by

Answer 31

incorporating RHR

Question 32

lower RHRs indicate

Answer 32

higher levels of CRF

Question 33

training HR forumla

Answer 33

(HRR x 60-80%) + RHR

Question 34

heart rate reserve formula

Answer 34

max HR - resting HR

Question 35

training intensity ranges for deconditioned individuals

Answer 35

40-60% VO2 max 50-60% HRR 60-70% HRmax

Question 36

training intensity ranges for healthy individuals

Answer 36

60-80% HRR or VO2max 75-90% HRmax

Question 37

talk test

Answer 37

subjective method for estimating if a client is training hard enough for aerobic benefit

Question 38

once the client cannot easily hold a conversation while training when training they have reached about a ___ on the RPE scale, which is ____% of HRmax

Answer 38

14 70-80

Question 39

steady state training

Answer 39

client performed at a set pace/intensity so that they maintain a steady HR

Question 40

steady-state: the HR will not vary by >5 bpm as oxygenated blood supply is

Answer 40

meeting the demand of working cells and tissues

Question 41

steady-state can be performed for longer periods and is useful for

Answer 41

developing baseline CRF and long-distance training

Question 42

interval training takes advantage of

Answer 42

variation in HR and resistance/speed

Question 43

interval training is more effective for inducing

Answer 43

greater CRF adaptation

Question 44

the body always adapts to the ___ perceived stress

Answer 44

higher

Question 45

interval training may be more useful within personal training due to

Answer 45

greater adaptations and caloric expenditure in a shorter period of time

Question 46

higher intensities = greater

Answer 46

performance gains and caloric expenditure

Question 47

lower/moderate intensities=

Answer 47

health, disease prevention and lower risk for injury

Question 48

the "fat burning zone" is a weight loss

Answer 48

myth

Question 49

fat burning zone suggests that

Answer 49

training at lower intensities is optimal for burning more fat, and therefore is more useful for weight management

Question 50

problem with fat burning zone

Answer 50

total caloric expenditure is too low for significant weight loss, used for long slow distance training to promote carbohydrate and protein-sparing

Question 51

aerobic training general health: frequency and duration

Answer 51

most days, accrue 30min/day

Question 52

aerobic training fitness: frequency and duration

Answer 52

3-5 days, 30-90min/day

Question 53

aerobic training performance: frequency and duration

Answer 53

5-7 days, 45-90min/day

Question 54

Which of the following will commonly over-predict the abilities of a fit client? a. Bike tests b. Run tests c. Walk/jog tests d. All of the above

Answer 54

c

Question 55

Which of the following includes the use of a metronome for pacing? a. Run tests b. Bike tests c. Step tests d. None of the above

Answer 55

c

Question 56

Which of the following values when using the 6-20 RPE scale would correlate to 70-80% of HRmax? a. 10 b. 12 c. 14 d. 17

Answer 56

c

Question 57

The multifactor formulas for estimating maximal heart rate take into consideration which of the following variables? a. Smoking b. Sex c. Obesity d. All of the above

Answer 57

d

Question 58

While higher-intensity training allows for greater performance improvements, lower-intensity training focuses on: a. Greater caloric expenditure b. Greater changes in body composition c. Health and disease prevention d. None of the above are correct

Answer 58

c

Question 59

Cardiorespiratory fitness has a significant impact on ____ and quality of life.

Answer 59

lifespan

Question 60

During ______training the client performs work at a set pace and their heart rate does not vary by more than five (5) beats per minute.

Answer 60

steady-state

Question 61

True or False? Interval training is effective for inducing relatively greater cardiorespiratory fitness gains compared to steady state training.

Answer 61

true

Question 62

True or False? The talk test is based on intensity related ventilation rates.

Answer 62

true

Question 63

True or False? The fat-burning zone is optimal for weight loss compared to working at high intensities.

Answer 63

false

Question 64

Using the traditional maximal heart rate formula, estimate the maximal heart rate of a 35-year-old female client.

Answer 64

185 bpm

Question 65

Using the heart rate reserve method, calculate the heart rate training zone (HRTZ) for the following client. 30 years old, resting heart rate = 70 bpm, wants to train at 60-80% heart rate reserve HRTZ: ____to ____bpm

Answer 65

142-166

Question 66

. Indicate the recommended training intensity ranges for the following: a. Heart rate reserve for deconditioned clients: b. Heart rate max for deconditioned clients: c. VO2max for healthy clients: d. Heart rate max for healthy clients:

Answer 66

a. 50-60 b. 60-70 c. 60-80 d. 75-90