ACTION CPT - Chapter 6 (Program Design
Elements) questions(solved & verified for
accuracy)
Benefits of Cardiorespiratory Conditioning - answer 1. increases
VO2 max and strengthens the heart
2. decreases risk of death from heart disease
3. increases performance of daily activities
4. reduces resting heart rate
5. normalizes resting blood pressure
6. reduces stress levels
7. reduces fatigue
8. improves self-confidence
What is VO2 max? - answer VO2 max is the maximum amount of
oxygen your body can utilize during exercise. It's a combination of
how much oxygen-rich blood your heart can pump, and the muscles
efficiency in extracting and utilizing the oxygen.
Cardiorespiratory training should consist of what three phases? -
answer 1. warm-up (aprox. 5-10 min.)
2. conditioning (aprox. 20-45 min.)
3. cool-down (aprox. 10 min.)
Examples of weight dependent CV exercises. - answer walking,
running, (i.e., exercises that require supporting the body weight)
Examples of non-weight dependent CV exercises. - answer cycling,
swimming (i.e., exercises that do not require supporting the body
weight)
, Give several considerations for the conditioning phase of CV
training. - answer 1. intensity - high enough to affect change
2. duration - related inversely to intensity
3. frequency - enough to train CV system (3-5 times/wk, non-
consecutive)
4. other: individual differences, physical limitations, fitness level,
age, health status, interest availability, risk of injury
5. posture - like flexibility and resistance training, ergonomics is
crucial
What is Smart Progression (CV trainings)? - answer Progression
from a lower to higher intensity, shorter to longer duration, and
lower to increased frequency of training.
How should a Smart Progression (CV training) change? - answer As
a guideline, increases should be no more than 5% (one element at a
time) over the period of a week or two.
What is EPOC? - answer Excess Post-exercise Oxygen Consumption
(aka., "afterburn"): is a measurably increased rate of oxygen intake
following strenuous activity intended to erase the body's "oxygen
deficit." It is a sign of sustained, post-exercise metabolism and fat
burning, and reduces lactic acid.
What is Interval Training? - answer Alternating periods of intense
CV training above and below comfortable levels.
Benefits of Interval Training - answer 1. Increase in CR fitness
therefore increased endurance, VO2 max, etc.
2. Raise the anaerobic threshold
3. More efficient calorie and fat burning
Elements) questions(solved & verified for
accuracy)
Benefits of Cardiorespiratory Conditioning - answer 1. increases
VO2 max and strengthens the heart
2. decreases risk of death from heart disease
3. increases performance of daily activities
4. reduces resting heart rate
5. normalizes resting blood pressure
6. reduces stress levels
7. reduces fatigue
8. improves self-confidence
What is VO2 max? - answer VO2 max is the maximum amount of
oxygen your body can utilize during exercise. It's a combination of
how much oxygen-rich blood your heart can pump, and the muscles
efficiency in extracting and utilizing the oxygen.
Cardiorespiratory training should consist of what three phases? -
answer 1. warm-up (aprox. 5-10 min.)
2. conditioning (aprox. 20-45 min.)
3. cool-down (aprox. 10 min.)
Examples of weight dependent CV exercises. - answer walking,
running, (i.e., exercises that require supporting the body weight)
Examples of non-weight dependent CV exercises. - answer cycling,
swimming (i.e., exercises that do not require supporting the body
weight)
, Give several considerations for the conditioning phase of CV
training. - answer 1. intensity - high enough to affect change
2. duration - related inversely to intensity
3. frequency - enough to train CV system (3-5 times/wk, non-
consecutive)
4. other: individual differences, physical limitations, fitness level,
age, health status, interest availability, risk of injury
5. posture - like flexibility and resistance training, ergonomics is
crucial
What is Smart Progression (CV trainings)? - answer Progression
from a lower to higher intensity, shorter to longer duration, and
lower to increased frequency of training.
How should a Smart Progression (CV training) change? - answer As
a guideline, increases should be no more than 5% (one element at a
time) over the period of a week or two.
What is EPOC? - answer Excess Post-exercise Oxygen Consumption
(aka., "afterburn"): is a measurably increased rate of oxygen intake
following strenuous activity intended to erase the body's "oxygen
deficit." It is a sign of sustained, post-exercise metabolism and fat
burning, and reduces lactic acid.
What is Interval Training? - answer Alternating periods of intense
CV training above and below comfortable levels.
Benefits of Interval Training - answer 1. Increase in CR fitness
therefore increased endurance, VO2 max, etc.
2. Raise the anaerobic threshold
3. More efficient calorie and fat burning
