Chapter 15 - Cardiorespiratory Fitness Training

Question 1

Using the Karvonen method, estimate the target heart rate for Claire, a 25-year-old female (5 foot 2 inches, 117 pounds) with a resting heart rate of 50 bpm who wants to be exercising at 85% of her maximal heart rate.

Answer 1

170 bpm

• [(HR_max - HR_rest) x desired intensity] + HR_rest
• 208 - (0.7 x age) = 191 = HR_max
• [(191-50) x 85%} + 50
• [141 x 85%] + 50
• 120 + 50 = 170 bpm

Question 2

What are the five components of fitness?

Answer 2

1. Cardiorespiratory fitness
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition

Question 3

What are some of the methods used to assign exercise intensity?

Answer 3

• VO_{2 max}
• Maximal HR
• Heart rate reserve
• Metabolic equivalent
• RPE
• Talk test

Question 4

Using the Tanaka formula, calculate the maximal heart rate for Steven, a 40-year-old male who is 6 feet tall and weighs 195 pounds, and a resting heart rate of 75 bpm.

Answer 4

180 bpm

• 208 - (0.7 x age)
• 208 - (0.7 x 40)
• 208 - 28 = 180

Question 5

What is Tabata training?

Answer 5

20 seconds of maximal exercise, 10 seconds of rest for 4 minutes.

Tabata training is a maximum of 4 minutes per mode. Tabata is rarely taught in fitness facilities the correct way because of the short duration and maximal demands.

Question 6

NASM recommends trainers use what scale for the rate of perceived exertion - borg or 1 - 10?

Answer 6

1 to 10 scale.

1 - 10 scale is easier to understand than the borg scale.

Question 7

What is zone 1 training?

Answer 7

Training that is below VT1.

Zone 1 training is light to moderate activity where a client is starting to sweat but can easily hold a conversation.

Question 8

Describe a typical stage 2 interval session.

Answer 8

1. Warm-up - low-level zone 1 for 5 minutes
2. Conditioning

• 1 minute at zone 2
• 3 minutes at zone 1
• Repeat for desired amount of time

3. Cool-down - low-level zone 1 for 5 minutes

Question 9

Most clients (except athletes) only need what stages of cardiorespiratory training to achieve their goals?

Answer 9

Stage 1 and 2

Question 10

Define

Type

Answer 10

The mode of physical activity

Question 11

It is recommended that individuals get ____ minutes of moderate-intensity physical activity weekly to help reduce their risk of chronic conditions.

Answer 11

150 minutes

To see health benefits such as weight loss, 300 minutes is recommended.

Question 12

What are the benefits of a warm-up?

Answer 12

• Increased heart and respiratory rate
• Increased tissue temperature
• Increased psychological prep for bouts of exercise

Question 13

What muscles should be stretched in a warmup?

Answer 13

Areas that are deemed overactive in the assessments.

Question 14

What are some cues for clients who exhibit rounded shoulders or a forward head posture during cardio?

Answer 14

• Retract scapula
• Use equipment without holding on
• Move TV to keep head in a neutral position, if available.

Question 15

When is a client ready to progress from stage 1 to stage 2 cardiorespiratory training?

Answer 15

When they can maintain zone 1 exercise for at least 30 minutes at a time, 3 or more times a week.

Question 16

Describe a typical stage 1 cardiorespiratory training session.

Answer 16

1. Warmup - low level of zone 1 for 5 minutes
2. Conditioning - maximal level of zone 1 for 30 minutes
3. Cooldown - low level of zone 1 for 5 minutes

Question 17

Describe a typical stage 2 steady-state cardiorespiratory training session.

Answer 17

1. Warmup - low level of zone 1 for 5 minutes
2. Conditioning - zone 2 for 30 minutes
3. Cooldown - low level of zone 1 for 5 minutes

Question 18

What are the three parts of a cardiorespiratory training program?

Answer 18

1. Warm-up
2. Conditioning phase
3. Cool-down

Question 19

Describe a typical stage 3 interval session.

Answer 19

1. Warm-up - low-level zone 1 for 5 minutes
2. Conditioning
3. 1 minute at zone 2 moderate (increase intensity every 60 seconds until at zone 3)
4. 1 minute at the middle level of zone 2
5. 1 minute at zone 3
6. Repeat steps 2 and 3 for desired time
7. Cool-down - low-level zone 1 for 5 minutes

Question 20

What are some common postural deviations that can occur during cardiorespiratory training?

Answer 20

• Forward head and rounded shoulders
• Anterior pelvic tilt
• Adducted and internally rotated knees
• Pronated feet

Question 21

How long should a warm-up last?

Answer 21

5 - 10 minutes

Question 22

What muscles should be stretched during a cooldown?

Answer 22

Overactive muscles and muscles used during the workout that day.

Question 23

What are the benefits of a cool-down?

Answer 23

• Reduce heart and breathing rate
• Gradually cool body temperature
• Return muscles to optimal resting lengths
• Prevent pooling of blood in extremities
• Restore systems close to baseline

Question 24

The Borg scale for the rate of perceived excursion is from ____ - ____.

Answer 24

6 - 20

6 refers to resting heart rate, or about 60 bpm. 20 refers to maximal heart rate, or about 200 bpm.

Question 25

What are some benefits of cardiorespiratory exercise?

Answer 25

* Stronger and more efficient heart * Reduced risk of heart disease * Lower heart rate, blood pressure, and cholesterol levels * improved stress tolerance and ability to relax * Increased lean body mass and metabolic rate

Question 26

# Define Frequency

Answer 26

The number of training sessions in a given timeframe

Question 27

# Define Intensity

Answer 27

The level of demand placed on the body by a given activity

Question 28

What is high-intensity interval training (HIIT)?

Answer 28

An exercise training method defined by intervals of near-maximal activity followed by a relatively short rest period. ## Footnote *In order for interval training to qualify as HIIT it needs to have a period of max intensity followed by rest and repeated. Working at submaximal levels is not HIIT.*

Question 29

Using the Tanaka formula, calculate the target heart rate for exercising at 65% of maximal heart rate for Bethany, a 33-year-old female who is 5 feet tall and weighs 132 pounds, and has a resting HR of 80bpm.

Answer 29

120 bpm ## Footnote * *208 - (0.7 x age)* * *208 - (0.7 x 33)* * *208 - 23.1 = 184.9 (round up to 185)* * *185 x 65% = 120.25 (round down to 120)*

Question 30

What are some examples of warm-up activities?

Answer 30

* SMR * Static stretching * Dynamic stretching * Cardiorespiratory exercise

Question 31

What is zone 2?

Answer 31

Training that is VT1 to the midpoint. ## Footnote *Zone 2 training is a moderate-intensity activity where a client is sweating and it is harder to hold a continual conversation.*

Question 32

How do you calculate someone's heart rate reserve using the Karvonen method?

Answer 32

[(HR_max - HR_rest) x desired intensity] + HR_rest

Question 33

What are some cues or considerations for clients who exhibit adducted knees or pronated feet during cardio?

Answer 33

* Emphasize SMR for calves, adductors, and hip flexors

Question 34

What is zone 3?

Answer 34

Midpoint to VT2. ## Footnote *Zone 3 is vigorous activity when the client is profusely sweating and talk is limited to short phrases of 2-3 words.*

Question 35

1 MET = ______ mL O₂ x kg of body weight.

Answer 35

3.5

Question 36

What is zone 4?

Answer 36

Training above VT2. ## Footnote *Zone 4 is maximal effort activity*

Question 37

What is the recommended frequency of **moderate-intensity** cardiorespiratory training?

Answer 37

At least 5 days per week 150 minutes per week

Question 38

Stage 5 cardiorespiratory training consists of what?

Answer 38

Sports-specific drills.

Question 39

What are some cues or considerations for clients who exhibit an anterior pelvic tilt during cardio?

Answer 39

* Use other equipment other than the stationary bike or stepper machine * Keep speed at a controlled pace

Question 40

Who is stage 2 cardiorespiratory training ideal for?

Answer 40

* Fitness enthuasists * Athletes * Those with cardiorespiratory training goals * Those with weightloss goals

Question 41

What are the two most common ways to estimate maximal heart rate?

Answer 41

* 220 - age * Tanaka formula: 208 - (0.7 x age) ## Footnote *NASM recommends using the Tanaka formula as the results are more accurate. However, it is important to remember this is an estimation.*

Question 42

What is the focus of stage 2 cardiorespiratory training?

Answer 42

Increase workload to help clients at higher intensities

Question 43

# Define Talk test

Answer 43

An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels.

Question 44

# Define Time

Answer 44

The duration an individual is engaged in physical activity

Question 45

What is the purpose of stage 1 cardiorespiratory exercise?

Answer 45

Improve cardiorespiratory fitness levels in healthy sedentary individuals.

Question 46

What is the recommended frequency of **vigorous-intensity** cardiorespiratory training?

Answer 46

At least 3 days per week 75 minutes per week

Question 47

# Define Cardiorespiratory fitness

Answer 47

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.

Question 48

Stage 4 cardiorespiratory training will use what zones?

Answer 48

All zones with minimal time in zone 4.