Cardiorespiratory Fitness Training Flashcards

A 40-year-old client wants an estimated maximal heart rate using the Tanaka formula. What is the result?

Answer: 180 bpm

Tanaka is 208 − (0.7 × age), so 208 − 28 = 180 bpm.

A client takes beta-blockers for hypertension. What is the best way to monitor cardio intensity?

Answer: Rating of perceived exertion and the talk test

Beta-blockers blunt the heart rate response, so heart-rate formulas are unreliable and subjective measures work better.

Using the Karvonen method, what is the 70% target heart rate for a client with an HRmax of 180 bpm and a resting HR of 60 bpm?

Answer: 144 bpm

HRR = 120; 120 × 0.70 = 84; 84 + 60 = 144 bpm.

During a circuit, a trainer alternates upper-body and lower-body exercises with little rest. What is this method called?

Answer: Peripheral heart action training

Peripheral heart action moves blood between upper and lower extremities, which keeps heart rate high while delaying local fatigue.

A client with upper crossed syndrome is choosing cardio equipment. Which form fault should the trainer watch for most?

Answer: Forward head and rounded shoulders while gripping handrails or leaning on a bike

Upper crossed syndrome involves forward head and rounded shoulders, and leaning on handrails or handlebars makes both worse.

Which equation defines cardiac output?

Answer: Heart rate × stroke volume

Cardiac output is the volume of blood pumped per minute, which equals beats per minute times blood per beat.

After several months of consistent aerobic training, which resting adaptation is most expected?

Answer: Lower resting heart rate from a larger stroke volume

A stronger heart ejects more blood per beat, so it needs fewer beats at rest to maintain cardiac output.