Chapter 13: Cardiorespiratory Training Principles and Adaptations

A 10-minute exercise session is too short to be beneficial for cardiovascular training.

False

Aerobic exercise training increases the blood's tendency to clot and suppresses the process of dissolving unnecessary clots.

False

An individual working out at an intensity of 70%HRR is also exercising at 70% VO2R, regardless of age, gender, or fitness level.

False

During incremental aerobic exercise to maximum, stroke volume shows an initial rectilinear rise but then plateaus at about 40-50% VO2 Max in sedentary, moderately endurance-trained, and highly endurance-trained individuals.

False

Dynamic resistance-trained individuals typically have elevated resting blood pressures.

False

Exercise prescriptions using either the %HRmax or %HRR technique are equally accurate whether an estimated or measured maximal heart rate value is used for the calculation.

False

Exercise training stops and even reverses the effects of aging on the cardiovascular system.

False

Maximal heart rate declines in a rectilinear pattern with advancing age in adults. Thus, the heart rate needed to achieve a given intensity level calculated either by %HRmax or %HRR increases with age.

False

Moderate-intensity walking (at ~100 steps·min1) for 30 minutes equates to 3,000-4,000 steps and can be used as a realistic minimum daily goal.

False

Most Americans (children/adolescents and adults) meet the current physical activity guidelines for their age and sex.

False

Overload in the cardiovascular system is achieved by the variables in the acronym FIT. These include F = frequency; I = intervals; T = target heart rate.

False

RPE is best used alone for exercise prescription and not used in conjunction with either of the %heart rate or VO2max techniques.

False

The most important overload component for cardiovascular fitness maintenance is duration.

False

The most important overload component for cardiovascular improvement is the frequency of training.

False

The optimal duration of moderate to vigorous physical activity for children and adolescents is 30 minutes per day.

False

The optimal frequency for improving VO2 max at all intensities appears to be 7 d;wk-1.

False

Although an individual should be able to run for 120-210 minutes at 80% VO2max, this expected duration drops to 8-10 minutes at 100% VO2 Max

True

Although it involves more calculation, the %HRR method of determining exercise intensity is preferred over the %HRmax method because it reflects the rate of energy expenditure during exercise well and is not as likely to either overestimate or underestimate exercise intensity.

True

Although stated slightly differently, the American College of Sports Medicine, the Canadian Society for Exercise Physiology, and the U.S. Department of Health and Human Services recommend at least 150 min·wk1 of moderate to vigorous exercise for adults for health and physical fitness.

True

An analysis of the cardiovascular adaptations to aerobic endurance training between males and females reveals that both sexes are equally trainable, but the values achieved for most variables will be lower for females than for males.

True

At any given RPE, HR is 10-15 b·min1 higher in the heat.

True

Current physical activity guidelines emphasize the dose-response relationship between physical activity and health benefit. That is, while some activity of moderate intensity is better than no activity, more activity and more vigorous activity is better than less activity (within reasonable limits).

True

Elderly males and females respond to aerobic endurance training with adaptations similar to those seen in younger adults, although typically the magnitude of change is lower and the rate of change is slower.

True

For rehabilitation and fitness participants, maintenance typically begins after 48 months of training.

True

If a rating of perceived exertion scale is to be used with children 612 years old, it is best to use the OMNI scale because it combines numerical, pictorial, and verbal descriptors.

True

In children, aerobic endurance training frequently results in an increase in endurance performance ability without a corresponding increase in VO2max.

True

In general, as exercise intensity increases, so do improvements in VO2max, until intensity exceeds 100% VO2max

True

Recommended for use with adults, the formula HRmax (b·min-1) = 220 -age (yr) has a large standard deviation, meaning that the calculated value may either overestimate (in individuals over 40 years) or underestimate (in individuals under 40 years) the true HRmax by as much as 1215 b·min-1.

True

Sports anemia is a misnomer because it reflects a condition in which a rapid increase in plasma volume without a similar increase in red blood cell mass simply makes it appear as if the hemoglobin level is low.

True

Target exercise heart rate ranges will be similar, in b·min1, whether calculated by the %HRmax or %HRR technique, but the %HRR technique has the advantage of taking into account any training adaptations that occur in resting heart rate for future adjustments.

True

The benefits of a 5- to 15-minute cooldown after exercise include prevention of venous blood pooling and thus the risk of postexercise hypotension and heart dysrhythmias.

True

The greatest improvements in VO2max (both in terms of mL·kg1·min1 and percentage) and health benefits occur in those individuals with the lowest initial fitness level.

True

The method of calculating an exercise prescription by the heart rate reserve technique is also called the Karvonen method.

True

The rate of progression during the improvement stage of training depends on the individuals goals, fitness level, health status, and age but should always be done in a steploading fashion of 2-3 weeks of increase followed by a decrease for recovery and regeneration before increasing training volume again.

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