Exercise Testing Exam 2

What is the criterion measure or gold standard of cardio respiratory fitness?

Directly measured maximal oxygen intake (vo2 max)

What units of measure are used for quantifying absolute VO2 max

L min-1 & mL min-1

For coronary heart disease (CHD) screening and classification purposes, what minimal intensity should be attained during graded exercises test (GXT)?

85% of age predicted maximal heart rate

What would be an indication to terminate a graded exercise test?

Failure of heart rate to increase with increasing workload. (Equipment malfunction, ask to stop, sign or symptoms

The optimal duration to reach VO2 max using a continuous protocol GXT should be

8-12 minutes

One watt is equivalent to approximately how many kilogram-meters per minute?

6

What are some assumptions for a submaximal exercise test when providing a valid estimate of VO2 max?

4 assumptions- steady HR @each stage, linear relationship of HR & VO2, mechanical efficiency constate fro everyone, HR max is similar for all at same age. NOT- resting HR are similar among individuals

What distance do the most widely used field tests to estimate VO2 max that involves running or walking cover?

1-1.5 miles

What test was developed to estimate the aerobic capacity of children?

Multistage 20-meter shuttle run

What modification to a standard GXT is recommended when testing the cardiorespiratory fitness of older adults?

Extend warm-up & cool down to more than 3 mins

What is a convenient cardiorespiratory fitness field assessment suitable for health care professionals to use in an office setting?

6 minute walk test

Moderate intensity is defined as how many METS?

3-6 METS

ACSM recommends a minimal aerobic exercise volume of ____ kcal/wk

1,000

According to the exercise modality classification system presented in the text, cross country skiing would be in what category?

Type C

It is recommended that recreational sports be incorporated into the aerobic exercise program at what stage of conditioning?

Maintenance stage

For most apparently healthy individuals, which exercise intensity range is recommended for improving cardiorespiratory fitness?

55-80% of VO2R

How is VO2R calculated

VO2 max X VO2 rest

One MET is equal to approximately ____ ml/kg/min

3.5

If your client has a VO2 max of 12 Mets and wants to train at an intensity of 70% of Vo2R, her training target MET value is ___?

8.7

What are limitations or concerns when using heart rate to assess exercise intensity?

The prediction of 220 age for max HR can lead to a large error in cal of exercise intensity, max HR varies a bit w/ exercise made, HR can be affected by various factors (altitude &heat), HR increases as exercise intensity increases. NOT- wireless chest straps HR monitor frequently give erroneous HR values

To progress from the initial stage to the improvement stage of cardio respiratory conditioning, clients should be able to sustain what intensity and duration of aerobic activity?

60% of HR max for 30 mins

This muscle action is defined as variable tensions caused by changing velocities and joint angles that occur when lifting free weights

Auxotonic

Maximal contraction of a muscle group at a constant velocity throughout the entire range of joint motion defines which muscle action

Isokinetic contraction

The ability of a muscle group to exert submaximal force for extended periods defines

Muscular endurance

Hand grip dynamometers can be used to assess what

Static muscular strength & static muscular endurance

Variable resistance machines are used to what?

Attempt to ellimate the sticking point during a lift by using a cam or pulley

What. Are tests of muscular power?

Counter movement, vertical jump, standing long jump

The YMCA bench press test is an example of

Auxotonic muscular endurance

Which two exercises are included in senior fitness test (Rikki and Jones) to assess the functional muscular fitness of older adults (60-94 yr)?

Arm curl & 30 second chair stands

For optimal strength gains, the recovery time between workouts of the same muscle group should be

48 hours

What is the training volume of a client who did 3 sets of 10 reps per set with a resistance of 125 pounds

3750 pounds

For optimal strength gains, each muscle group should be trained how often?

2-3 days

What are the recommendations for resistance training programs for children?

Training intensity should not exceed 80% of 1-RM

What is DOMS?

Delayed on set muscle soreness, 24-48 hr after exercise

Explain the steps for 1-RM testing

1.) warm up set, 5-10 reps at 40-60% of estimated 15-RM, 3-5 reps at 60-80% of estimated 1-RM

2.) Attempt 1-Rm

3.) 2-4 min rest between attempts

4.) increase weight, 5-10% upper body, 10-20% lower body

5.) Attempt til failure

Explain the steps for vertical jump test

1.) Determine reach height

2.) Readjust vertec

3.) Perform ballistic counter movement jump

4.) Asses highest vane touched

5.) Subtract reach height to get jump height

6.) Best of 3