ExRx: Cardiovascular Training Exam Study Guide with Complete Solutions

ExRx: Cardiovascular Training Exam Study Guide with Complete Solutions FITT - Answer️️ -Frequency: per week Intensity: absolute or intensity (mpg, min/mile) or relative (HR) Type: mode Time: duration, how long exercise lasts, variability and progression need to be accounted ACSM Guidelines for FITT (different from national physical activity guidelines 150 min and mets) : *Frequency* - Answer️️ -F: 3-5 d/wk, 5 d of mod intensity or 3 day of vig ACSM Guidelines for FITT: *Intensity* - Answer️️ -moderate: 40-59% HRR ~(52-73% MHR/ 9-14 RPE) vig: 60-89% HRR ~ (74-96% MHR/ 15-20 RPE) light for exrtreme deconditioned: 30-39% HRR ~ bc they arent always equal our default is *HRR* to describe CVD bc more accurate National PA guidelines for intensity compared to ACSM - Answer️️ - light: less than 3, mod: 3-6, vig: 6+ ©SOPHIABENNETT@ Sunday, August 25, 2024 2:42 PM 2 if someone is really in shape, 3-6 METs would seem way too easy, so thats why we use HRR, bc moderate would actually be moderate relative to them ACSM Guidelines for FITT: *Type* - Answer️️ -Mode: rhythmic aerobic exercises involving large muscle groups ACSM Guidelines for FITT: *Time* - Answer️️ -moderate intensities: 30- 60 min (totaling 150 min or more per week) vig intensities: 20-60 min (totaling 75 min or more per week) less than 20 min may be beneficial for sedentary ACSM Guidelines Exercise volume - Answer️️ -500-1000 MET-min/wk (MET-min: multiply mets by how many min) achieve at least 7,000 steps (100 steps/min very rough estimate of mod intensity) HRR equation - Answer️️ -HRmax-HRrest 20 yr old: 220-20=200; resting bpm=60 HRR= 200-60=140 how to calculate 80% HRR - Answer️️ -20 yr old: 220-20=200; resting bpm=60 HRR= 200-60=140 ©SOPHIABENNETT@ Sunday, August 25, 2024 2:42 PM 3 140* 0.8 = 112 112+60=172 172 is 80% of range how to calculate 80% MHR - Answer️️ -20 yr old: 220-20=200 200 * 0.8= 180 why do we want to use HRR instead of MHR - Answer️️ -if person has lower resting HR that means they are healthier/better shape -- stroke volume is higher (better parasympathetic tone at rest) higher HR at rest : lower stroke volume -- heart has to work harder to push out blood at rest SO... if we just use MHR, we are not taking into account health of person, only age example of why we use HRR instead of MHR - Answer️️ -2 30 year olds: A= resting HR of 40 bpm, B=resting HR of 90 bpm MHR is same: 220-30=190 bpm +/- 10 ©SOPHIABENNETT@ Sunday, August 25, 2024 2:42 PM 4 HRR: 190-40=150; 190-90=100 exercise at 60% at MHR: 114 for both, A will have to work harder to get there 60% of HRR: 150*0.6=90, 90+40=130; 100*.6=60, 60+90=150 one con of HRR - Answer️️ -there are fluctuations day to day of resting HR if someone is 20 years old -- MHR=200 and they are exercising at 130 bpm, resting HR is 60 what is their % MHR and % HRR - Answer️️ -% MHR = 65% bc 130/200 % HRR 130-60=70 -- 70/140 = 50% (140 comes from 200-60) biggest VO2 inc and HDL inc came from what intensity and freq of exercise, adherence : study - Answer️️ -high intensity and high freq; same adherence for low F, high F; greater adherence for modI, and highI so when we write a program do high freq, mod intensity -- better adherence rate ©SOPHIABENNETT@ Sunday, August 25, 2024 2:42 PM 5 prescribing freq, intensity and volume depends on what - Answer️️ - caloric goals, initial health/fitness level, preferences, time constraints exercise mode - Answer️️ -should be based off specificity of client; ability of client taken into consideration, rhythmic continuous exercise that involves major muscle group is most typical intermittent exercise could accumulate FIT needed for cardioresp fitness, assess with same mode they will train for are all modes equal in feeling of intensity - Answer️️ -no, each modes have similar RPEs but very different HRs all modes can use the same _____ intensities - Answer️️ -relative examples of different absolute measures of intensity - Answer️️ -outdoor running: min/mile treadmill: mph, % grade stair mill: level, SPM cycle erg: watts or kgm/min rowing: watts relative intensity - Answer️️ -based off indiv owb physiological response or percieved exertion to exercise ex: %HR, %VO2 max, HRR, RPE absolute intensity - Answer️️ -isnt relative to individual, stays same regardless of who it is ©SOPHIABENNETT@ Sunday, August 25, 2024 2:42 PM 6 ex: speed, grade, RPMs do we give pt relative or absolute, what do we need - Answer️️ -we give them both (theyll prob only understand absolute), we want both for ourselves calculate absolute intensities with metabolic eqxns - Answer️️ -if you dont have ability to calculate it then you dont want to put absolut