Chapter 14: Cardiovascular Training Methods

Question 1

6 variables to be considered to ensure safe participation in a cardiovascular exercise program

Answer 1

hydration
clothing and footwear
warm up/cooldown
prescription of exercise frequency, intensity, duration
proper breathing techniques
exercise program variation

Question 2

During a high intensity exercise in a hot environment this much water can be lost every hour

Answer 2

2-4 quarts

Question 3

The digestive system can only absorb this much water per hour

Answer 3

1 quart

Question 4

This is the best drink for exercise duration of less than 1 hour

Answer 4

water

Question 5

These are the best drinks for exercise duration greater than 1 hour

Answer 5

sport drinks with sodium and glucose

Question 6

This type of exercise is important during aerobic activites

Answer 6

comfortable, loose-fitting clothing

Question 7

These are important aspects of footwear during aerobic training

Answer 7

cushioning, stability, and comfort while maintaining flexibility

Question 8

the most important quality determining factor of running shoes

Answer 8

compression capabilities

Question 9

this much of the shoes compression capabilities are lost within 300-500 miles of use

Answer 9

50%

Question 10

How often should running shoes be replaced

Answer 10

every 300-500 miles, or six months

Question 11

Running shoes are made with these three types of forms

Answer 11

straight, semi-curved, or curved

Question 12

over pronators may benefit from shoes of this type

Answer 12

straight

Question 13

under pronators may benefit from shoes of this type

Answer 13

curved

Question 14

neutral foot strikers may benefit from shoes with this type

Answer 14

semi-curved

Question 15

How long should warm up and cool down periods be to raise and lower the HR to exercise and resting levels respectively

Answer 15

5-15 minutes

Question 16

Suggested frequency of aerobic exercise

Answer 16

2-5 sessions per week

Question 17

suggested intensity of aerobic exercise

Answer 17

50-85% HRR

Question 18

suggested duration of aerobic exercise

Answer 18

20-60 minutes

Question 19

A general recommendation to clients about breathing during aerobic exercise

Answer 19

be able to carry on a casual conversation while exercising and breathing through both the nose and mouth

Question 20

These aspects of fitness carry over well from one modality of aerobic training to the next

Answer 20

cardiovascular and pulmonary

Question 21

These aspects of fitness do no carry over well from one modality of aerobic training to the next

Answer 21

musculoskeletal and connective tissues

Question 22

One can offset the lack of air resistance associated with treadmill running by doing this

Answer 22

increasing the incline by 1%

Question 23

An important drawback of stair climbers

Answer 23

deconditioned clients may not be able to use a stair climber at even the lowest work levels

Question 24

appropriate range of movement for stair steppers

Answer 24

4-8 inches

Question 25

Excessive depth on a stair stepper is usually displayed by this

Answer 25

excessive side-to-side rocking of the hips

Question 26

Generally these are good ranges for stepping speed on a stair stepper

Answer 26

43-95 steps/min

Question 27

these types of training modalities are low-impact and can be used for clients who have orthopedic problems like arthritis and low back pain

Answer 27

ellipticals, stationary bikes, swimming

Question 28

A drawback of the stationary bike

Answer 28

local muscle fatigue leading to suboptimal cardiovascular stimulus

Question 29

a general guideline for seat height of a stationary bike

Answer 29

midhip level

Question 30

In general the most economical pedaling cadences range from here to here

Answer 30

60-100 rpm

Question 31

most of the force production during cycling is applied in these two directions

Answer 31

forward and downward

Question 32

most recreational rowers row at a moderate cadence of

Answer 32

20-25 strokes/minute

Question 33

two ways to increase walking intensity

Answer 33

increase stride frequency and/or stride length

Question 34

when is it generally a good idea to switch from a walking program to a walk/running program

Answer 34

when one can walk with becoming fatigued at 4mph

Question 35

This is the safest foot strike method for running

Answer 35

heel-ball method

Question 36

Where should the foot land in relation to the body during running

Answer 36

the heel should be under the hip

Question 37

allowing the foot to strike to far ahead of the body when running is called

Answer 37

over-striding

Question 38

This is also an inefficient running technique that increases stride frequency

Answer 38

under-striding

Question 39

This is also an inefficient running technique that increases stride length

Answer 39

over-striding

Question 40

This is the best way to increase stride length while running

Answer 40

increase rear leg drive, but increasing strength and ROM

Question 41

Instructing a running client to take quicker, softer, relaxed steps and keep the feet low to the ground does this

Answer 41

increases stride frequency

Question 42

arm stroke in swimming is responsible for this much of the propulsion force

Answer 42

80-90%

Question 43

proper movement pattern during the power phase of the freestyle stroke

Answer 43

S shaped