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ExRx- Cardiovascular Training questions and answers rated A+ 2024/2025
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ExRx- Cardiovascular Training questions and answers rated A+ 2024/2025
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ExRx- Cardiovascular Trainingwhat should always be added in an ExRx? - ANSF.I.T.T.
ACSM recommended frequency for exercise - ANS3-5 days per week: 5 days of moderate, 3
days of vigorous or combination of both
moderate intensity measurements - ANS40-59% HRR, 52-73% MHR, 9-14 RPE
vigorous intensity measurements - ANS60-89% HRR, 74-96% MHR, 15-20 RPE
ACSM recommended duration of exercise - ANS30-60 min Mod., 20-60 min Vig.; less than
20min may be beneficial for sedentary individuals
ACSM recommended exercise volume - ANS500-1000 METs min/week, achieve at least 7000
steps
what does ExRx depend on? - ANScaloric goals, initial health/fitness level, preferences, time
constraints
most typical mode of exercise used - ANSrhythmic, continuous exercise involving major muscle
groups
type A exercise modes - ANSindoor cycling, walking, aqua-aerobics, slow dancing
type B exercise modes - ANSjog/run, row, stair climb, simulated climbing, nordic skiing,
spinning, fast dancing, elliptical training
type C exercise mode - ANSaerobic dance, step aerobics, in-line skating, nordic skiing, jump
rope, swimming, hiking
type D exercise mode - ANSbasketball, handball, racket sports, downhill skiing
T/F every mode of exercise uses the same absolute measures of intensity - ANSfalse, they
have the same relative measurements of intensity
examples of absolute measurements of intensity - ANS(speed, grade, ROMs) min per mile,
MPH & %grade, level or SPM, Watts or kgm/min, Watts
intensity - ANSmain determinant of frequency & duration, important in aerobic training
, relative intensity - ANSan intensity level that's based off of the individuals own physiological
response or perceived exertion to exercise; relative to individual
examples of relative measurements of intensity - ANS% HR, %VO2 max, HRR, RPE
absolute intensity - ANSan intensity that isn't relative to the individual it stays the same
regardless of who it is
what is the most accurate and easiest method to measure during training feedback? - ANSheart
rate
what can be used for a client if we know their VO2 max? - ANSthe 1-to-1 relationship of HRR
and VO2 can be used
% of max HR equations - ANS220-age OR 208-(age)*0.7
Karvonen Method: HRR equation - ANStarget HR range= ((MHR- HRrest)x determined %) +
HRrest
Ex: I have a 30y.o with resting HR 60bpm. What is their HRR at 80%? - ANSMHR: 2210-30=
190
190-60= 130 (max reserve)
130 * 0.8= 104 + 60= 164=80% HRR
antibiotics, asthma meds, decongestants, hypothyroidism, antidepressants influences on
exercise - ANSincreases HR
beta-blockers influences on exercise - ANSdecreases HR and can cause bodyweight increase
1 MET = ? - ANSresting: 3.5 ml/kg/min (avg.)
3-6 METs indicates what type of exercise? - ANSmoderate intensity (40-60% voz max), ex- brisk
walk at 3-4mph
>6 METs indicates what type of exercise? - ANShigh intensity (>60% VO2 max), ex- stationary
cycling at 750kgm/min (150 watts)
what are METs often used for? - ANSto describe peak functional capacity and PA level
training frequency - ANSrefers to how often the workouts are performed (number of sessions
per week), depends on client's goals, fitness level, duration, intensity, recovery time required
duration (time) - ANSmeasure of how long an exercise session lasts, depends on client's goals,
fitness level, intensity; recommends 20-60min, inversely related to intensity
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