Carrie's Chapter 15: Cardiorespiratory Training Concepts

l2 p3 What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion? 140 beats per minute Unable to estimate because RPE does not correlate with heart rate 120 beats per minute Unable to estimate because the Borg 6 to 20 scale applies only to vigorous exercise.

140 beats per minute

l2 p7 If a client is exercising for 150 minutes per week (30 minutes, 5 days per week), then a 10% increase in volume would result in how many minutes total per week? #7

165 minutes per week

l2 p2 What is the Tanaka formula, which is used to estimate an individual's maximal heart rate?

208 - (0.7 x age)

l3 p3 What is a sufficient amount of time for a cardiorespiratory cool-down?

5 to 10 minutes

l4 p1 Which of the following training zones would have a metabolic marker below VT1? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

A Zone 1

l4 p1 Which of the following training zones could be marked by noticeable sweating and larger volumes of breath? (Continual talking is starting to become a challenge) A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

B Zone 2

l4 p1 Which of the following training zones would have a metabolic marker VT1 to a midpoint? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

B Zone 2

l2 p3 Which of the following is equivalent to 1 MET? (metabolic equivalent) OR (ch 15)What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest

B. 3.5 mL O_2 · kg^-1 · min^-1

l2 p1 Which of the following reflects the characteristics of moderate-intensity exercise? A. Inability to talk comfortably during exercise with some breathlessness in the average untrained individual B. Ability to talk comfortably during exercise without breathlessness in the average untrained individual C. The inability to talk at all during exercise with breathlessness in the average untrained individual D. Ability to talk easily during exercise without any indication of breathlessness in the average untrained individual

B. Ability to talk comfortably during exercise without breathlessness in the average untrained individual

l4 p4 For most weight-loss clients and those who are new to exercise, which stage(s) are most appropriate and effective for improving health and promoting a healthy body weight? I. Stage 1 II. Stage 2 III. Stage 3 IV. Stage 4 V. Stage 5 OR Which stage(s) are more appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise?

B. I and II only OR Stages 1 and 2

l2 p4 How is ventilatory threshold 1 (VT1) best defined? A. An exercise training method defined by intervals of near-maximal intensity, broken up by relatively short rest periods B. The point at which the body uses an equal mix of carbohydrate and fat as fuel sources C. The point during graded exercise in which ventilation increases disproportionately to oxygen uptake D. An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels

B. The point at which the body uses an equal mix of carbohydrate and fat as fuel sources

l2 p4 Which of the following shows clients are at a comfortable state? A. RPE Scale 6 B. RPE Scale 9 C. VT1 D. VT2

C

l4 p1 Which of the following training zones could be marked by profuse sweating? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

C

l4 p1 Which of the following training zones would have a metabolic marker from midpoint to VT2? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

C Zone 3

l4 p2 What type of client is ideally suited for stage 2 training around VT1? A. New exercisers seeking to improve health markers like reducing the risk of cardiovascular disease and diabetes B. Athletes or competitors who desire to improve speed or power during short but very-high-intensity bouts of work C. Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss D. More serious exercisers seeking to expand the capacity for both aerobic and anaerobic work

C. Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss

l4 p1 When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2? A. Above VT2 B. From the midpoint between VT1 and VT2 up to VT2 C. From VT1 to the midpoint between VT1 and VT2 D. Below VT1

C. From VT1 to the midpoint between VT1 and VT2

l2 p1 What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent? Flexibility, intensity, training, threshold, engagement, velocity, progression Frequency, intervals, time, threshold, enjoyment, velocity, pattern Flexibility, intervals, threshold, time, engagement, volume, pattern Frequency, intensity, type, time, enjoyment, volume, progression

Frequency, intensity, type, time, enjoyment, volume, progression

l2 p2 Using the heart rate reserve formula, what would be a client's heart rate who is 25 years old with a desired training intensity at 85% of his HR_max?

( [(HRmax - HRrest) × desired intensity] + HRrest = Target heart rate ) 170

l2 p2 Using the Tanaka formula, what would be the target heart rate for a 40 year old client tasked at exercising at 65% of her HR_max?

(Formula: 208 - (0.7 x age; would the need to multiply percentage in decimal form to get estimated HR_max) 117

l3 p1 Match the following benefit of a warm-up with the correct related effect: increases blood flow to muscles a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

a. increased heart and respiratory rate

l4 p1 What does the term midpoint refer to? a. intensity level halfway between VT1 and VT2 b. halfway point within a work interval c. halfway point in a stage training session d. intensity level between each work-rest interval

a. intensity level halfway between VT1 and VT2

l2 p5 (ch 15)How is steady state aerobic exercise best defined

aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

l3 p1 Match the following benefit of a warm-up with the correct related effect: increases rate of muscle contraction a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

b. increased tissue temperature

l2 p4 Match the following method for programming exercise intensity with the description below: one unit is equal to 3.5mL O2 x kg^(-1) x min^(-1)

b. metabolic equivalent (MET)

l3 p2 NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long?

between 5 to 10 minutes

l4 p5 NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long?

between 5-10 minutes

l3 p1 Match the following benefit of a warm-up with the correct related effect: increases the mental readiness of an individual a. increased heart and respiratory rate b. increased tissue temperature c. increased psychological preparation for bouts of exercise

c. increased psychological preparation for bouts of exercise

l2 p1 Match the following description with the correct term below: the level of demand placed on the body by a given activity a. frequency b. time c. intensity d. type

c. intensity

l1 p3 What term is used to describe the process and speed from which frequency, intensity, time, and type are increased?

c. rate of progression

l1 p3 The five components of fitness include which of the following?

cardiorespiratory fitness

l2 p5 Match the following description with the correct term below: the mode of physical activity in which an individual is engaged

d. type

l2 p4 What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production?

d. ventilatory threshold (Tvent)

l3 p3 From the list of items provided, which of the following are not considered benefits of cardiorespiratory training? Reduced blood pressure and cholesterol levels Increased cardiac output and oxygen transport Improved respiratory efficiency and metabolism Decreased tolerance for stress and reduced mental alertness

decreased tolerance for stress and reduced mental alertness

l2 p6 Which of the following statements pertaining to high-intensity interval training (HIIT) is incorrect? It can produce results in a compressed period of time with a smaller volume of work. Intervals are performed at higher intensities and use longer recovery periods. Measuring intensity by performance (objective measure) is an accurate measure of intensity. Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity.

Measuring intensity by one's "effort" (a subjective measure) is an accurate measure of intensity.

l2 p3 Which of the following markers of exercise intensity is considered to be the most subjective? #13

Ratings of perceived exertion

l5 p1 Which postural deviation is most likely to negatively impact ventilation? #44

Rounded shoulders and a forward head posture

l4 p2 What training stage is ideally suited for new exercisers seeking general health-and-fitness improvements, such as reducing their risk for diabetes?

Stage 1

l4 p4 Which of the following workout stages can include steady-state exercise? Stage 5 Stage 4 Stage 2 Stage 3

Stage 2

l2 p6 Which of the following statements regarding true Tabata training is considered accurate? The work-to-recovery intervals are 1:2 (20 sec work + 40 sec recovery) for a total of 10 intervals. The total duration of the workout is 20 minutes long and performed at near maximal effort. The total duration of the workout is 4 minutes long and performed at 170% of VO2max. The work-to-recovery intervals are 3:1 (30 sec work + 10 sec recovery) for a total of 12 intervals.

The total duration of the workout is 4 minutes long and performed at 170% of VO2max.

l2 p4 Match the following description with the correct term below: the duration an individual is engaged in a given activity

Time

l4 p2 What is the intended outcome of stage 2 training? To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness To increase the capacity of aerobic and anaerobic energy systems for clients seeking further improvements in exercise capacity To increase the capacity of the anaerobic energy system for high-level athletes and fitness enthusiasts seeking improvements in anaerobic capacity and power To introduce individuals to exercise and improve general health and fitness, or to provide recovery following higher-intensity exercise sessions

To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness

l2 p7 Which of the following is considered a component of NEAT? Walking Structured exercise Eating Sleeping

Walking

l4 p1 (ch 15)In what training zone are you exercising at a challenging too hard intensity, where continual talking would become challenging

Zone 2

l4 p1 In what training zone would you be exercising at a vigorous to very hard intensity, we're talking is limited to in frequent, short phrases? #30

Zone 3

l4 p5 (ch 15)What ideally should follow a day of high intensity interval training in stage 3

a stage 1 day(recovery day)should follow a hard stage 3 training day

l5 p1 True or False: The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration. a. True b. False

a. True

l2 p1 Match the following description with the correct term below: the number of training sessions in a given timeframe

a. frequency

l1 p3 Which of the following is not considered a component of fitness? Aerobic fitness Flexibility Muscular strength Power

power

l2 p4 Match the following method for programming exercise intensity with the description below: uses a point scale of 1 to 10 or 6 to 20

ratings of perceived exertion (RPE)

l2 p5 (ch 15)Which of the following does not meet the criteria for exercise or activity to be considered aerobic

the exercise is intense

l2 p1 (ch 15)What do the V and P within the FITTE-VP principle for designing cardiorespiratory training

volume and progression

l2 p1 1) Which of the following frequencies and times are recommended for people who consistently partake in vigorous-intensity aerobic activity such as jogging or running? A. at least 5 days per week, 75 minutes per week B. at least 5 days per week, 150 minutes per week C. at least 3 days per week, 75 minutes per week D. at least 3 days per week, 150 minutes per week\ OR 2) What is the recommendation of minutes per week for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)? OR 3)What is the recommended frequency for cardiorespiratory training, if participating in vigorous-intensity exercise (e.g., jogging or running)? At least 2 times a week At least 5 times a week At least 3 times a week At least 4 times a week

1) C. at least 3 days per week, 75 minutes per week 2) 75 minutes per week 3) At least 3 times a week

l2 p1 1) Which of the following frequencies and times are recommended for people who consistently partake in moderate-intensity aerobic activity such as brisk walking? OR 2) What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking? OR 3) What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?

1) at least 5 days per week, 150 minutes per week 2) 150 minutes per week 3) 5 times a week

l2 p7 What weekly progression rate and exercise volume is the maximum recommended for cardio respiratory training? #24

10% per week

l4 p2 What weekly progression rate and exercise volume is the maximum recommended for cardio respiratory training? #24

10% per week

l4 p6 What type of client would ideally participate in stage 4 training? A. Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power B. Fitness enthusiasts with high levels of cardiorespiratory fitness, seeking improvements in aerobic capacity and power C. Fitness enthusiasts with moderate levels of cardiorespiratory fitness, seeking improvements in aerobic capacity and speed D. Advanced clients with moderate levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and speed

A. Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power

l2 p3? What RPE range (on a scale of 1 to 10) aligns with training in zone 2? A. An RPE of 5 to 6 B. An RPE of 9 to 10 C. An RPE of 3 to 4 D. An RPE of 7 to 8

A. An RPE of 5 to 6

l2 p1 Which of the following is the golden standard for measuring cardiorespiratory fitness? A. VO_2max B. HR_max C. blood pressure D. heart rate

A. VO_2max

l4 p1 Which of the following training zones could be marked by a person starting to sweat but can still effortlessly carry a conversation? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

A. Zone 1

l4 p2 For an individual training in stage 1, what training volume and frequency would qualify that person to progress to stage 2? Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week Ability to maintain zone 1 intensity for at least 60 minutes, 2 times per week Ability to maintain zone 1 intensity for at least 30 minutes, 5 times per week Ability to maintain zone 1 intensity for at least 45 minutes, 4 times per week

Ability to maintain zone 1 intensity for at least 30 minutes, 3 times per week

l1 p3 Which of the following statements is considered to be most accurate? Greater muscle mass accumulated through exercise translates to increased cardiorespiratory fitness levels. Greater caloric expenditure in exercise translates to increased cardiorespiratory fitness levels. An individual's cardiorespiratory fitness level is a strong predictor of morbidity and mortality. Cardiorespiratory fitness training does not provide many health benefits, and it should not be top priority when designing a program.

An individual's cardiorespiratory fitness level is a strong predictor of morbidity and mortality.

l2 p4 Which of the following statements most accurately reflects ventilatory threshold one (VT1)? OR (ch 15)How is VT1 identified when using the talk test during a cardio workout?

An intensity where continuous talking becomes challenging OR Continuous talking becomes challenging

l4 p1 Which of the following training zones would have a metabolic marker above V2? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

D

l4 p4 Which stage(s) are most appropriate for athletes and advanced fitness enthusiasts who are seeking improvements in cardiorespiratory conditioning? I. Stage I II. Stage II III. Stage III IV. Stage IV V. Stage V A. V only B. I and II only C. III and IV only D. III, IV, and V only

D. III, IV, and V only

l4 p3 In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?

D. Stage 2 training

l4 p1 Which of the following training zones could be marked by breathing that is hard as possible and speaking is impossible or limited to grunts/single words? A. Zone 1 B. Zone 2 C. Zone 3 D. Zone 4

D. Zone 4

l4 p2 Which of the following defines the general goal or outcome of training in zone one? #36

Develop an appropriate aerobic base

l2 p7 How is nonexercise activity thermogenesis (NEAT) best defined? The amount of energy required to maintain the body at rest The rate at which the body expends energy (calories) when fasted and at complete rest, such as asleep or lying quietly Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs Energy expenditure through structured exercise alone, such as strength training and cardiorespiratory exercise

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs

l2 p5 Which of the following describes a benefit of high-intensity interval training (HIIT)? It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work. It can produce superior results to traditional cardio exercise in a compressed period of time, but with a larger volume of work. It can produce comparable results to traditional cardio exercise in the same period of time with a similar volume of work. It can produce superior results to traditional cardio exercise in the same period of time, but with a smaller volume of work.

It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.

l5 p2 (ch 15)Which of the following is most likely a predictive factor for developing a knee injury OR Which of the following compensations is most likely considered a predictive factor for developing a knee injury? Posterior pelvic tilt Anterior pelvic tilt Knee valgus Low-back arching

Knee valgus

l5 p2 Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.

Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.

l3 p1 How is a general warm-up best defined?

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.

l2 p6 How is Fartlek training best described? Fartlek training is an exercise method defined by intervals of near-maximal intensity broken up by relatively short rest periods. In Fartlek training, the total duration of the workout is 4 minutes long and performed at 170% of VO2max. Fartlek training targets many different physiological systems by combining different formats into one workout. Fartlek training is aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.

fartlek training targets many different physiological systems by combining different formats into one workout

l2 p4 Match the following method for programming exercise intensity with the description below :target heart rate = [(HRMax - HRrest) x % intensity desired] + HRrest

heart rate reserve (HRR)

l3 p1 Which of the following is considered a benefit of performing a warm-up prior to cardiorespiratory training? Increased parasympathetic nervous activity Decreased rate of muscle contraction and metabolic rate Decreased oxygen exchange capacity Increased respiratory rate and tissue temperature

increased respiratory rate and tissue temperature

l3 p1 Which of the following phases does not reflect the traditional components of cardiorespiratory training? Interval phase Conditioning phase Warm-up phase Cool-down phase

interval phase

l2 p2 (ch 15)What is one advantage of using the karvonen method(heart rate reserve or HRR)to calculate training heart rates, versus % of maximal heart rate(HRmax) This formula focuses on age to calculate training based on heart rate. It accommodates for discrepancies in resting heart rate. It is performed simply on the fly, right in the gym. It does not use resting heart rate, so it is easier to estimate.

it accommodates for discrepancies in resting heart rate