# Chapter 16: Aerobic Endurance Training Program Design Flashcards Preview

## NSCA-CPT Part 4 (Program Design) > Chapter 16: Aerobic Endurance Training Program Design > Flashcards

Flashcards in Chapter 16: Aerobic Endurance Training Program Design Deck (56)
1
Q

components of an aerobic exercise program 4

A

mode
intensity
frequency
duration

2
Q

this describes what exercise activity will be performed

A

mode

3
Q

equipment availability, personal preference, the clients ability to perform the exercise, and the clients goals should all be considered before selecting this

A

exercise mode

4
Q

this aspect of exercise sessions are the main determinant of both exercise frequency and training duration

A

intensity

5
Q

This must be ascertained before the frequency and duration of the exercise sessions are determined

A

level of intensity required to reach the clients goal

6
Q

the difference between the clients age predicted maximal HR and their resting HR

A

heart rate reserve

7
Q

the use of this has been determined as an acceptable method of determining exercise intensity

A

HRR

8
Q

percent of HRR needed to reach the aerobic exercise threshold for most individuals is

A

50-85%

9
Q

HR closely mirrors this

A

VO2

10
Q

error associated with the age predicted maximal heart rate

A

+/- 10 to 15 bpm

11
Q

This is the exception to using the APMHR equation

A

when clients are taking medications such as beta-blockers that blunt the hearts response to exercise

12
Q

Two methods for determining intensity based on HRmax

A

% APMHR

%HRR

13
Q

55 to 75 % of VO2 max approximates to this % range of APMRH, and provides the lower and upper limits of exercise heart rate needed for improving cardio respiratory function

A

70-85%

14
Q

In very deconditoined individuals this range of APMHR is most appropriate

A

55-65%

15
Q

THR=

A

APMHR x exercise intensity

16
Q

Best time to measure resting heart rate

A

in the morning upon waking, but before getting out of bed

17
Q

HRR =

A

APMHR - RHR

18
Q

HRR method of determining the right and low end of the THR

A

(HRR x 0.5 to 0.85) + RHR

19
Q

Benefit of the HRR over the %APMHR

A

it is specific to the client, since it takes into account their individual RHR

20
Q

exercise intensity range for the HRR method

A

50%-85%

21
Q

Major drawback of the RPE scale

A

most people will never know what the max rating feels like to compare their current effort against

22
Q

RPE is useful in this case

A

when traditional methods of determining effort such as HR cannot be used due to medications

23
Q

any given MET level is an indication of this

A

how many times harder the activity is to do more than resting

24
Q

How to determine the max MET level of a client

A

graded exercise test to determine VO2max and divide that by 3.5

25
Q

What is the surgeon generals suggestion for aerobic exercises

A

all people over 2 YO should get 30 min on most, but preferably all days

26
Q

This is the suggested frequency for aerobic exercise

A

2-5 days per week for general fitness goals

27
Q

Exercise sessions of long duration and high intensity require a longer this, than do short duration and low intensity sessions

A

recovery (rest) period

28
Q

how long the exercise session lasts

A

duration

29
Q

If the time constraints prevent a client from dedicating a block of time large enough to meet exercise duration needs, or the client is very deconditioned, this type of exercise duration can be substituted

A

intermittent exercise

30
Q

Exercise duration has this relationship with exercise intensity

A

inverse

31
Q

two distinct types of aerobic training programs

A

improvement and maintenance

32
Q

As a general rule, increases in frequency, intensity, or duration should be limited to this

A

10%

33
Q

In order to maintain aerobic capacity the client should do this

A

exercise no less than 2 times a week, at the same duration, and intensity (most important) as during the improvement stage

34
Q

This can increase motivation during a maintenance phase

A

changing the mode

35
Q

most important aspect of designing an endurance training program

A

goal of the client

36
Q

a good indicator of proper intensity during long slow distance training is this

A

the client can carry on a conversation, not speaking at length, but able to talk without becoming short of breath

37
Q

Improving the anaerobic threshold, developing endurance in supporting muscles, fat utilization with corresponding glycogen sparing

A

long slow distance

38
Q

During long slow distance training the session should be terminated when one of these occur

A

client runs out of energy

clients HR begins to increase without an increase in workload

39
Q

For clients who wish to improve their cardiorespiratory endurance and who are capable of working at the highest percentages of the HR range, this can help improve VO2max

A

pace/tempo training

40
Q

This type of training allows clients to train for short periods of time at their goal pace, which will be higher than their current pace

A

pace/tempo training

41
Q

This type of training generally lasts 20-30 min and requires the client to exercise at their lactate threshold

A

pace/tempo training

42
Q

this involves work outs of 3-5 minutes with rest periods of 30 to 90 seconds repeated until the pace cannot be maintained

A

intermittent pace/tempo training

43
Q

This involves workouts that last 20 to 30 minutes at a sustained desired pace

A

44
Q

pace/tempo training should only be performed this many times per week

A

1-2 times/week

45
Q

THis type of training can involve short periods of exercise at intensities at or above the LT and VO2max, alternated with longer periods of lesser intensities

A

interval training

46
Q

With this type of workout clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program

A

interval training

47
Q

This type of training allows the client to burn the most calories

A

interval training

48
Q

this type of training is useful for increasing speed

A

interval training

49
Q

Suggested rest intervals for interval training

A

3 - 5 minutes of high intensity with a ratio of 1:1 or 1:3 rest

50
Q

The 1:1 and 1:3 work to rest ratios cause improvements in cardiorespiratory endurance mainly through these these two things

A

raising the LT and enchancing the bodies ability to clear lactate from the bloodstream

51
Q

T/F: clients should use interval training only after they have established a firm aerobic base and are able to maintain exercise intensity within their HRR training zone for a period of time roughly equal to the total time they will be spending on interval training

A

T

52
Q

this type of training combines resistance training with aerobic training

A

circuit training

53
Q

this is a training method of combining several exercise modes for aerobic endurance training

A

cross-training

54
Q

the benefit of this type of training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems

A

cross-training

55
Q

T/F: legs use less of the VO2max than arm exercises

A

F

56
Q

this response is blunted in combine aerobic and resistance training, and this remains the same (gain)

A

strength is blunted

VO2 increases the same