Exam 2 Ch 11 Cardio Respiratory Programming

Question 1

Elements of Cardiorespiratory workout

Answer 1

Warm-up
Endurance Conditioning
Cool-down
Stretching

Question 2

Warm-up

Answer 2

5-10 mins
Low-moderate intensities
Increased blood flow
increased core temp
Decreased likelihood of injury
Reduced chance of cardiac arrhythmias

Question 3

Endurance Conditioning

Answer 3

Follow FITT-VP prinicple
20-60 min per session (depends on intensity)

Question 4

What is the minimum single bout duration for endurance conditioning

Answer 4

10 min continuous

Question 5

What is the accumulative minute amount a day for endurance conditioning

Answer 5

30 min/day MIPA
or
20 min/day VIPA

Question 6

Cool down

Answer 6

immediately follows endurance conditioning
5-10 mins
HR and BP return to near pre exercise levels
Maintains venous return to heart

Question 7

Stretching

Answer 7

5-10 min
Target major muscle groups
may reduce soreness and cramping

Question 8

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Frequency

Answer 8

5 days/wk MIPA, 3 days/wk VIPA, or combination therof

Question 9

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Intensity

Answer 9

MIPA (3-6 MET; 40 to 60% of VO2R)
VIPA (>6 MET; 60-89% of VO2R)
or combination thereof

%HRR may be used instead of VO2R

Question 10

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Type (mode)

Answer 10

Aerobic, large muscle groups
Rhythmic action
Little skill required

Question 11

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Time (duration)

Answer 11

> 150 min/wk MIPA, 20-60 min/wk VIPA or combination thereof

Question 12

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Volume

Answer 12

about 1000 kcal/wk
500-1000 MET min per week

Question 13

Exercise Prescription for Improved Health and Cardiorespiratory fitness
Progression

Answer 13

increase per client ability to adapt

Question 14

Type A of exercise

Answer 14

Minimal skill and fitness level required
(cycling indoors, walking, aqua aerobics, slow dancing)

Question 15

Type B of exercise

Answer 15

Vigorous, minimal skill but average fitness level requried
(jogging/running, rowing, stair climbing, elliptical, spinning, fast dancing)

Question 16

Type C of exercise

Answer 16

Require skill and average fitness level
(aerobic dance, in-line skating, rope skipping, swimming)

Question 17

Type D of exercise

Answer 17

Recreational activities, may improve fitness
(Basketball, downhill skiing, handball, racket sports, hiking)

Question 18

what should we use to set exercise intensity

Answer 18

ACSM recommends using %VO2 reserve

Question 19

How to calculate VO2 reserve

Answer 19

VO2Max - VO2 rest (3.5)

Question 20

Initial Exercise intensity for adults with poor CRF levels

Answer 20

30-59% VO2R or HRR

Question 21

How to calculate HRR

Answer 21

HRmax - HR rest

Question 22

Initial Exercise intensity for apparently health adults

Answer 22

40 to <90% VO2R or HRR

Question 23

Initial Exercise intensity to improve CRF

Answer 23

55 to 80% VO2R or HRR

Question 24

How to calculate targetVO2

Answer 24

[%intensity X VO2(max-rest) ] +VO2rest

Can convert to METS as well

Question 25

Limitations of using MET method

Answer 25

MET values of activites are only estimates MET cost varies with skill Environmental factors

Question 26

HRR Method (Karvonen method)

Answer 26

1. HHR = HRmax - HRrest 2. % intensity X HRR 3. add back in HRrest

Question 27

Limitations of HR method

Answer 27

Predicting HRmax can lead to large errors in exercise intensity HRmax varies with exercise mode HR is affected by various factors

Question 28

Prescribing exercise intensity for healthy adults Poor

Answer 28

%HRR or %VO2R - 30-45 %HRmax - 57-67 RPE - light-moderate

Question 29

Prescribing exercise intensity for healthy adults Fair

Answer 29

%HRR or %VO2R - 40-55 %HRmax - 64-74 RPE - Light-moderate

Question 30

Prescribing exercise intensity for healthy adults Average

Answer 30

%HRR or %VO2R - 55-70 %HRmax - 74-84 RPE - moderate-hard

Question 31

Prescribing exercise intensity for healthy adults Good

Answer 31

%HRR or %VO2R - 65-80 %HRmax - 80-91 RPE - moderate-hard

Question 32

Prescribing exercise intensity for healthy adults Excellent

Answer 32

%HRR or %VO2R - 70- <90 %HRmax - 84-96 RPE - somewhat hard- hard

Question 33

Monitoring exercise intenisty methods to ensure safety

Answer 33

HR RPE Talk Test Counting talk test

Question 34

Frequency of exercise

Answer 34

Combination of MIPA and VIPA for 3-5 days per week recommended <3 sessions per week: suboptimal results Multiple 10 min bouts per day beneficial for people with poor fitness

Question 35

Duration of exercise of activity per day

Answer 35

20-60 min continuous or intermittent activity per day

Question 36

When does CRF improve with MIPA

Answer 36

lasting 30-60 min

Question 37

How often can you add time

Answer 37

5-10 min every other week

Question 38

How to calculate volume for CR

Answer 38

volume = frequency x intensity x duration

Question 39

index of weekly energy expenditure equals activitys MET value x minutes performing it in a week

Answer 39

MET mins per week

Question 40

ACSM reccomendation for MET minutes per week

Answer 40

500-1000 MET min per week about 150 min per week of MIPA about 5400-7900 steps per day

Question 41

Progression of exercise for CR programing 3 stages

Answer 41

Initial conditioning Improvement Maintenance

Question 42

Progression of exercise for CR programing Initial Conditioning

Answer 42

lasts 1-6 weeks Goal: 55% - 60% HRR for 30 continuous min

Question 43

Progression of exercise for CR programing Improvement

Answer 43

4-6 mo Progress to 5 days/wk Goal: sustain MVPA 20-60 min per session

Question 44

Progression of exercise for CR programing Maintenance

Answer 44

Continuance after reaching goals of improvement stage Goal: maintain fitness level and weekly caloric expenditure

Question 45

Aerobic training methods and modes

Answer 45

Continuous Discontinuous Circuit resistance training