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ExRx: Cardiovascular Training (Questions & Answers) Rated 100% Correct!!
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example of why we use HRR instead of MHR - 2 30 year olds: A= resting HR of 40 bpm, B=resting HR of 90 bpm MHR is same: 220-30=190 bpm +/- 10 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, ...

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  • August 16, 2024
  • 11
  • 2024/2025
  • Exam (elaborations)
  • Questions & answers

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  • exrx cardiovascular training

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  • ExRx Cardiovascular Training
  • ExRx Cardiovascular Training

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ExRx: Cardiovascular Training
example of why we use HRR instead of MHR - 2 30 year olds: A= resting HR of 40 bpm, B=resting
HR of 90 bpm

MHR is same: 220-30=190 bpm +/- 10

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



ACSM Guidelines Exercise volume - 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)




FITT - 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* - F: 3-5 d/wk, 5 d of mod intensity or 3 day of vig



ACSM Guidelines for FITT: *Intensity* - 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 - light: less than 3, mod: 3-6, vig: 6+

, 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* - Mode: rhythmic aerobic exercises involving large muscle
groups



ACSM Guidelines for FITT: *Time* - 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



HRR equation - HRmax-HRrest



20 yr old: 220-20=200; resting bpm=60

HRR= 200-60=140



how to calculate 80% HRR - 20 yr old: 220-20=200; resting bpm=60

HRR= 200-60=140



140* 0.8 = 112



112+60=172



172 is 80% of range



how to calculate 80% MHR - 20 yr old: 220-20=200

200 * 0.8= 180

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