Cardiovascular Training and Conditioning Flashcards

According to ACSM guidelines, what is the minimum recommended amount of moderate-intensity aerobic activity per week for general health?

Answer: 150 minutes

ACSM and CDC recommend at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes of vigorous-intensity activity, to support cardiovascular health.

Which energy system provides immediate ATP for activities lasting approximately 10 seconds or less?

Answer: ATP-PC (phosphocreatine) system

The ATP-PC system uses stored creatine phosphate to rapidly regenerate ATP for short, maximal-effort activities like sprinting or heavy lifting without requiring oxygen.

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

Answer: 144 bpm

HRR = 180 - 60 = 120; 120 × 0.70 = 84; 84 + 60 (RHR) = 144 bpm is the target heart rate at 70% intensity.

What is a primary sign of overtraining syndrome in cardiovascular exercise?

Answer: Persistent fatigue and declining performance despite continued training

Overtraining syndrome is characterized by chronic fatigue, decreased exercise performance, mood disturbances, and increased susceptibility to illness due to insufficient recovery.

Which training principle states that the body adapts specifically to the type of stress imposed on it?

Answer: Specificity principle

The specificity principle (SAID — Specific Adaptations to Imposed Demands) means that the body adapts to the exact type, intensity, and duration of training performed.

Which cardiovascular response occurs almost immediately at the onset of exercise?

Answer: Heart rate and cardiac output increase to meet rising oxygen demand

At exercise onset, the sympathetic nervous system rapidly increases heart rate and cardiac output to deliver more oxygenated blood to working muscles.

In cardiovascular conditioning, 'cross-training' refers to:

Answer: Using multiple types of aerobic activities to reduce overuse injuries and maintain balanced fitness

Cross-training involves varying cardiovascular modalities (e.g., cycling, swimming, running) to reduce overuse injury risk, prevent boredom, and develop well-rounded aerobic fitness.