SP #12 Ch 11

When calculating HRmax, the formula 220 - age yields a standard error of estimation of approximately plus or minus ________ beats · min-1.

10

In general, when working with sedentary people to help them become active, a reasonable rate of progression (in terms of the number of additional minutes done per week) would be to increase time by about

10%

It is estimated that an RPE value range (using the scale of 6 to 20) of _____ approximates 40% or 50% to 84% HRR.

12 to 16

Use the Karvonen (HRR) method to calculate the target heart rate (THR) zone for 60% to 80% of equation for a 50-yr-old man who weighs 193 lb (87.5 kg) and has a resting heart rate (HR) of 70 beats · min-1.

130 to 150 beats · min-1

You are calculating an exercise intensity for a client with a equation of 53.5 ml · kg · min-1. If he wanted to work at 65% of his equation, what level of intensity, in ml · kg · min-1, would you suggest for him?

35

Studies suggest that gains in cardiorespiratory fitness (CRF) associated with exercise training increase with the frequency of exercise but level off at about _______ days per wk.

4

The optimal range of exercise intensities associated with increasing CRF in most people who are cleared to participate in structured exercise is

60% to 80% HRR

Using the HRR (heart rate reserve) method, the optimal intensity threshold range for most of the population is

60% to 80% HRR

The acclimatization process, needed for reducing the risk of heat injury, occurs after exercising in the heat for approximately _____ days.

7 to 14

Using the %HRmax method, the optimal intensity threshold range for most of the population is

75% to 90% HRmax

A 30-yr-old woman with a maximal HR of 180 beats · min-1 and a resting HR of 60 beats · min-1 needs help calculating a THR range using the %HRmax method. What is her THR zone at 55% to 75% of her HRmax?

99 to 135 beats · min-1

The direct method to determine the appropriate exercise intensity is to use a percentage of

V02 max

In regard to progression, it is generally best to focus on increasing _________ before increasing __________.

a or d -duration; intensity -frequency; intensity

During exercise, the body's main method of heat dissipation is through

evaportation

Vigorous exercise can both increase equation and modify risk factors, while light to moderate exercise can improve risk factors without significantly affecting equation. In relation to the dose-response curve of exercise, this concept is termed

maximal effect (efficacy)

In relation to the dose-response curve of exercise, the ability of exercise to bring about a certain result is termed

potency

In relation to the dose-response curve of exercise, the magnitude of effect that comes from a change in exercise dose is termed

slope

In relation to the dose-response curve of exercise, the understanding that changes that occur in one individual may not be of equal magnitude to the changes in others is termed

variability