Cardiorespiratory Exercise Training

A set of 30 practice flashcards reviewing cardiorespiratory exercise training principles, FITT guidelines, heart rate calculation formulas, intensity scales, warm-up protocols, and cool-down mechanics.

What is the definition of aerobic exercise?

The ability of body systems to gather, process, and deliver oxygen.

does aerobic exercise use higher or lower power outputs compared to esistance training or sprinting?

lower

What do the components of the FITT principle stand for in exercise prescription?

Frequency, Intensity, Time, and Type.

According to the FITT principle, what is the recommended frequency for moderate aerobic exercise?

$5$ days a week.

According to the FITT principle, what is the recommended frequency for vigorous aerobic exercise?

$3$ days a week.

name 5 ways of measuring intensity within FITT

• Percentage of maximal heart rate

• Heart rate reserve

• Karvonen formula

• Percentage of VO2 max

• METs

• Rate of Perceived Exertion (RPE)

• Talk-test

What formula is used to estimate Age-predicted Maximal Heart Rate (MHR)?

$$MHR = 220 - \text{age}$$

What is the percentage range of maximal heart rate for the light or vigorous intensity training zone?

$57-63\%$ light

77-95% vigorous

What is the percentage range of maximal heart rate for the moderate or maximal intensity training zone?

64-76% moderate

= or > 95% max

For a $24$-year-old individual, what is the target heart rate range for moderate-intensity exercise using the Maximal Heart Rate method?

220-24 = y then btwn .64y and .76y

What is the formula for calculating Heart Rate Reserve (HRR)?

$$HRR = MHR - \text{resting heart rate}$$

How to find heart rate reserve

HRR = MHR - resting HR

What is the complete formula to calculate Target Heart Rate using the Heart Rate Reserve (HRR) method?

$$\text{Target HR} = \text{resting heart rate} + (\% \text{ of intensity} \times HRR)$$

For a $24$-year-old individual with a resting heart rate of $78\,\text{bpm}$, what is the target heart rate range for moderate activity using the Heart Rate Reserve method?

$$154-168\,\text{bpm}$$

DONT NEED TO KNOW

DONT NEEED age-predicted maximum heart rate specifically for swimming

What physiological factors explain why heart rate is lower during swimming compared to land exercises?

Swimming is a non-weight bearing activity performed in a prone position with the cooling effect of water.

What is Maximal Oxygen Consumption ($VO_2\,\text{max}$)?

The maximum amount/volume of oxygen your body can deliver to the muscles performing exercise.

What unit of measurement is used for $VO_2\,\text{max}$?

$$\text{ml/kg/min}$$

what assessment commonly used to measure VO2max? why

HR bc it has a linear relationship w VO2max

What formula defines a Metabolic Equivalent (MET)?

$$\text{MET} = \frac{\text{kcal}}{(\text{kg})(\text{hr})}$$

what is MET?

Unit of measurement used to express the energy cost of activities

What level of oxygen uptake is equivalent to $1\,\text{MET}$ (sitting at rest)?

$$3.5\,\text{ml/kg/min}$$

what is the Borg Scale?

what is the talk test

In Table 3.4 ('Various Ways to Measure Intensity'), what range of $\% \text{ of MHR}$ corresponds to a Borg Scale rating of $16$ (Hard/vigorous)?

NEED TO KNOW - able to infer based on one

$$80-85\%$$

In Table 3.4, what RPE classification corresponds to an intensity of $85-100\%$ of $VO_2\,\text{max}$?

Very, very hard; maximal exertion

According to the ACSM guidelines, what is the weekly duration target for moderate-intensity exercise?

$30-60\,\text{min}$ bouts adding up to $\ge 150\,\text{min/week}$.

According to the ACSM guidelines, what is the recommended exercise regimen for vigorous intensity?

$20\,\text{min/day}$ for $\le 75\,\text{min/week}$.

How is the 'Type' principle defined for prescribed aerobic exercise?

Cyclic activities that use large muscle groups.

What are the four components represented by the RAMP warm-up protocol?

Raise, Activate, Mobilize, and Potentiate.

What physiological elements does the 'Raise' phase of the RAMP warm-up target?

Blood flow, body temperature, and muscular compliance.

What is the objective of the 'Mobilize' phase in the RAMP warm-up protocol?

To go through the range of motion required for the activity.

How does a proper cool-down prevent light-headedness and fainting after exercise?

It redirects blood flow and maintains venous return to the heart.

What happens to metabolic by-products during a cool-down?

The cool-down increases the removal of unwanted by-products from metabolism.