Cardiorespiratory Fitness (quiz 2)

What are the main systems involved in cardiorespiratory function?

• Cardiovascular system: heart, blood, vessels (transport).

• Respiratory system: lungs and airways (gas exchange, acid-base balance, vocalization).

What are the three processes required for oxygen delivery?

1. Oxygen into blood (oxygen-carrying capacity)

2. Oxygen delivery to active tissues

3. Oxygen extraction for ATP production

What are the main adaptations of the muscular system to cardio training?

• ↑ mitochondria number and size

• ↑ capillary density

• Type I fiber endurance improvements

• Type II fiber hypertrophy and enzyme increase with higher intensity

What cardiovascular adaptations occur with cardio exercise?

• ↑ stroke volume

• Stronger heart muscle

• Larger heart chambers

• Improved blood flow efficiency

What respiratory adaptations occur with cardio exercise?

• ↑ alveolar ventilation

• Stronger respiratory muscles

• ↑ tidal volume and endurance

How does cardiorespiratory fitness (CRF) improve over time?

VO₂max increases within weeks, plateaus around 6 months; ventilatory threshold can continue improving for years.

Define steady-state training.

Sustained moderate-intensity exercise where oxygen delivery meets energy demands.

Define interval training.

Alternating bouts of higher-intensity effort and recovery to improve aerobic and anaerobic capacity.

What are the physiological benefits of interval training compared to steady-state?

Greater improvements in VO₂max, lactate threshold, and anaerobic efficiency.

What are the components of a workout session?

Warm-up → Conditioning phase → Cool-down.

Purpose of warm-up, conditioning, and cool-down?

• Warm-up: Gradually increase HR and blood flow.

• Conditioning: Main training phase to improve CRF.

• Cool-down: Gradually lower HR and prevent blood pooling.

What are the 3 phases of the ACE IFT Model for Cardiorespiratory Training?

1. Base Training

2. Fitness Training

3. Performance Training

Focus of Base Training phase?

Help inactive clients start consistent, enjoyable, low–moderate intensity exercise (Zone 1, below VT1).

Guidelines for Base Training?

HR below VT1, 10–15 min per session, 2–3× per week, gradually increasing time.

Focus of Fitness Training phase?

Increase duration, frequency, and introduce intervals to improve aerobic fitness and health.

When does a client move to Fitness Training?

When they can complete 20+ minutes of steady-state Zone 1 exercise, 3–5 days/week.

What is the main assessment used in Fitness Training phase?

Submaximal Talk Test to determine HR at VT1.

Focus of Performance Training phase?

Build anaerobic capacity and efficiency to sustain performance at or near VT2 for endurance goals.

What are key adaptations from Performance Training?

Improved endurance, speed, power, and ability to maintain effort at higher intensities.

What are the main environmental considerations during exercise?

• Heat: Hydration, acclimatization, and temperature control

• Cold: Proper clothing, avoid overexposure

• Altitude: Gradual adaptation due to reduced oxygen

• Air pollution: Avoid outdoor exercise when air quality is poor

What are the general cardiorespiratory exercise guidelines for adults (18–64)?

• 150–300 min/week moderate OR 75–150 min/week vigorous activity

• Additional benefits from more activity

• Strength train ≥2 days/week

• Sit less throughout the day

What does FITT-VP stand for?

Frequency, Intensity, Time, Type, Volume, and Progression.

Common methods to measure intensity?

• % Max HR or HRR

• RPE (Rate of Perceived Exertion)

• VO₂ or METs

• Caloric expenditure

• Talk Test (VT1)

• Blood lactate / HR at VT2

What is the Karvonen Formula (HRR method)?

Target HR = [(HRmax − HRrest) × %Intensity] + HRrest

Example: Cindy (35 y/o, HRrest = 75 bpm, Base phase 40–59% HRR). Estimate target HR range.

HRmax ≈ 185 → HRR = 110 →
Target = 75 + (110 × 0.40–0.59) = ≈ 119–140 bpm

Example: Sarah (35 y/o, HRrest = 65 bpm, Fitness phase 60–89% HRR).

HRmax ≈ 185 → HRR = 120 →
Target = 65 + (120 × 0.60–0.89) = ≈ 137–172 bpm

Define MET.

Metabolic Equivalent; 1 MET = resting oxygen consumption (3.5 mL O₂/kg/min).

What are the 3 cardiorespiratory training zones?

• Zone 1: Below VT1 (moderate)

• Zone 2: VT1 to just below VT2 (vigorous)

• Zone 3: At/above VT2 (near maximal)

When increasing cardio volume, what should increase first?

Duration (time and frequency) before intensity.

What principle explains specific body adaptations to training?

SAID Principle — Specific Adaptations to Imposed Demands.

What is the key to progression in cardio training?

Gradually increase time and frequency first, then intensity, while monitoring recovery.

Why is reducing sedentary time important?

Even with daily exercise, excessive sitting increases health risks—move frequently throughout the day.

What is the most important variable to monitor in cardio training?

Exercise intensity, as it drives physiological adaptation and safety.

What is the relationship between exercise dose and benefits?

Dose-response — more activity yields greater health and fitness benefits.

Main takeaway from Cardiorespiratory Training?

Consistent exercise drives positive adaptations in muscular, cardiovascular, and respiratory systems; programs should match the client’s level, goals, and environment.