Cardiorespiratory Training Flashcards

Under current physical activity guidelines, which weekly volume meets the minimum aerobic recommendation for adults?

Answer: 150 minutes of moderate activity

Adults should get at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week.

A client has a resting heart rate of 60 bpm and an HRmax of 180 bpm. Using the Karvonen method, what is the target heart rate at 70% intensity?

Answer: 144 bpm

HRR = 180 - 60 = 120; 120 x 0.70 = 84; 84 + 60 = 144 bpm.

The elevated oxygen consumption that continues after a workout ends is known as what?

Answer: Excess post-exercise oxygen consumption (EPOC)

EPOC is the extra oxygen used after exercise to restore homeostasis, replenish fuel stores, and clear metabolic by-products.

A client with lower crossed syndrome is doing cardio on a stair stepper. Which form fault should the trainer watch for most?

Answer: Excessive arching of the low back

Lower crossed syndrome involves an anterior pelvic tilt, so excessive lumbar arching is the main fault to watch for.

What is the primary purpose of a 5-10 minute cool-down after cardiorespiratory exercise?

Answer: Gradually lower heart rate and reduce blood pooling

A cool-down lets heart rate and breathing return toward resting levels and lowers the risk of blood pooling and dizziness.

In the FITTE principle, the second 'E' stands for which variable?

Answer: Enjoyment

FITTE stands for Frequency, Intensity, Time, Type, and Enjoyment, and enjoyment helps with long-term adherence.

A deconditioned client feels sustained Zone 1 sessions are getting easy, but you have not tested their VT2. What is the most appropriate next step?

Answer: Introduce brief Zone 2 intervals within Zone 1 sessions

Progression goes from Stage 1 to Stage 2, which adds short Zone 2 work intervals between Zone 1 recovery periods.