cardiorespiratory training concepts and strategies

Question 1

energy expenditure of ____kcal per day is needed for CRF improvements associated with health and disease prevention

Answer 1

200-400

Question 2

energy expenditure is the relationship between

Answer 2

calories and aerobic work stems from the oxidation value of energy

Question 3

___kcal of energy is released per liter of oxygen used

Answer 3

5

Question 4

if we know the total quantity oxygen used, we know the

Answer 4

calories expended during any type of daily activity or training

Question 5

common method for conveying the energy demands of work

Answer 5

METs

Question 6

rest= ___MET

Answer 6

1
the energy needed for resting metabolic homeostasis

Question 7

MET values above rest represents

Answer 7

the amount of oxygen to support work

Question 8

MET calculation:
running on a treadmill at 10 METs

Answer 8

3.5 (rest) x 10 =35 ml/kg/min

Question 9

MET calculation:
220lb (100 kg) man sitting in a chair for 60 mins

Answer 9

3.5 (100kg) =350
350 x 60min = 21,000
21000 x .001 L= 21L
21L x 5 kcal= 105kcal

Question 10

MET calculations using body weight exercises for relative caloric expenditure requires

Answer 10

body weight in kg and the duration in minutes the activity was performed

Question 11

example behaviors that lower calorie expenditure below displayed value on machines

Answer 11

leaning on weight bearing machine
holding onto rails
failing to comply with default RPMs

Question 12

estimating a clients VO2 max via proper assessment allows for the attainment of

Answer 12

MET-max and MET training zone for use while training on machines that calculate METs

Question 13

aerobic exercise aimed at improving CRF can include numerous systems and forms; the key factors are

Answer 13

duration, intensities, frequency, and energy expended per session

Question 14

common training systems include

Answer 14

lactate threshold training
tempo training
cross training
cardio circuits
fartlek training

Question 15

lactate threshold/tempo training

Answer 15

conditioned individuals use this technique for improvements in stamina and lactate tolerance

Question 16

lactate threshold/tempo training starts at

Answer 16

steady state pace as close to the lactate threshold as can be maintained

Question 17

lactate threshold/tempo training pace is increased in ___ bursts of ____ min above lactate threshold before the client is physiologically forced to slow down to a recovery pace

Answer 17

short bursts
2-5 min

Question 18

the interval supra-lactate threshold bursts result in

Answer 18

lactate accumulation, very high ventilation, discomfort to help optimize performance

Question 19

cross training uses various modes to limit the risk for

Answer 19

boredom

Question 20

cross training can include

Answer 20

running, cycling, swimming, elliptical, stair climbing, rowing, etc.

Question 21

cross training benefits include

Answer 21

reduced boredom
reduced risk of overuse injuries
increased tolerance to greater training volume
improved recovery within exercise bout
conditioning of different agonist muscles groups
improved mental focus during the exercise bout

Question 22

cardio circuit training requires exercisers to

Answer 22

perform steady state aerobic activity with intermittent resistance training activities

Question 23

common example cardio circuit training

Answer 23

park jogging trail with intermittent stations to stop and perform calisthenics such as pull ups or push ups

Question 24

cardio circuit training can be replicated in a gym by

Answer 24

using anaerobic stations interspersed with short bouts of various types of CVF

Question 25

fartlek

Answer 25

speed play

Question 26

fartlek training is a type of ___ training that incorporates

Answer 26

interval unstructured fluctuations of intensity

Question 27

fartlek courses include variances in

Answer 27

speed, distances and surface angles, to reduce boredom and provide a variety of training stimuli

Question 28

Energy expenditure of ________ kcals per day is needed for cardiorespiratory fitness improvements associated with health and disease prevention. a. 50-75 b. 100-150 c. 200-400 d. 500-700

Answer 28

c

Question 29

Which of the following can cause the calories presented on a cardiovascular machine to be inaccurate? a. Leaning forward on the machine b. Holding onto the guide rails while on the treadmill c. Failing to comply with the default RPMs presented by the machine d. All of the above are correct

Answer 29

d

Question 30

Which of the following systems should only be used with highly-conditioned clients? a. Cross training b. Fartlek training c. Tempo training d. Cardio circuit training

Answer 30

c

Question 31

____kcal of energy is expended per liter of oxygen used during aerobic training.

Answer 31

5

Question 32

During ____ training unstructured fluctuations in speed, intensity and even surface angles are used to reduce boredom and provide a variety of stimuli.

Answer 32

fartlek

Question 33

True or False? 1 MET is equal to 3.5 ml/kg/min and represents the amount of energy expended at rest.

Answer 33

true

Question 34

While a client is working on a stairclimber at 8 METs, what is their oxygen usage rate? ____ml/kg/min

Answer 34

28

Question 35

Provide at least three benefits of cross training.

Answer 35

a. reduced boredom b. reduced risk for injuries c. increased tolerance to greater training volume d. conditioning of different muscle groups e. improved mental focus