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Health and Wellness Week 3
Terms in this set (53)
The equation for oxygen consumption
based on A-VO2
VO2 units is _____________. 1 MET is equal to approx ___________.
mL/kg/min - notice it depends on persons weight
What is the MET range for moderate exertion?
VO2max can be extimated from:
a. max RPE
b. plateau on VO2 max curve
c. RER > 1.1
d. achievement of age predicted max HR
e. all of the above
Name some measurements that should be taken during exercise testing:
Ways to measure ventilation threshold
When ventilation increase is not linear to VO2 increase
When plot VCO2 vs VO2 is nonlinear
Blood lactate threshold/ anaerobic threshold
When concentration in blood increases
The 2nd lactate threshold occurs at what % VO2max?
You are performing an aerobic exercise test and you notice their systolic BP drop >10 mmHg. What do you do? What are other indicators?
DBP > 115
angina, lighteadeness, leg cramps
You notice your pt's HR is not increases during the exercise test as you increase intensity. At first you think they are just fit but then you do what?
Which of the following is a reason to do a CRF test?
a. determine tolerance for functional activity
b. establish a baseline for reassessment
c. determine readiness for RTS
d. determine CRF prior to exercise program
e. all of the above
The AACVPR, Par-Q and the SF-36Q are all ways to determine:
do before CRF test
The two most common graded exercise tests are:
a and b
ramp - constant veloctiy
graded - increase velocity and intensity
The exercise test where workload is increased until peak exertion is perceived is known as:
stess test or maximal exercise testing
Max Exercise Tests are use for all the following except:
a. screen for disease
b. establish prognosis
c. treatment planning
d. determine hydration requirements
T/F Only perform max exercise test on pts who are at low risk for disease.
F, only good for those with high risk or those with moderate risk who want to perform vigorous intensity sport
What is the most common type of max exercise test?
Bruce treadmill test
The rockport 1 mile test estimates VO2max by taking the pts ____________ after walking 1 mile.
The 6 minute walk test is good for using on _____________ pts and can predict:
a. younger, performance ability
b. older, performance ability
c. older, mortality
d. diabetic, mortality
the 12 minute run walk test uses the ____________ measured to estimate V02 max.
The YMCA test requires a step height of ___________ inches and uses the radial pulse to determine ____________________.
a. 6, VO2max
b. 12 VO2max
c. 6 heartrate recovery
d. 12, heartrate recovery
T/F bicycles can be used for submaximal testing?
Astrand or Ryming Test
T/F Training mode does not impact the improvement in performance.
F - sport specific is better
Aerobic endurance programs can cause which of the following psycologic changes except:
a. muscle fiber type
b. metabolic efficiency
c. neural growth
How many days of aerobic training are needed to see significant improvements? After how many (same mode) do improvements plateau?
What is the most common way we prescribe aerobic exercise intensity (what measurement?)
What % max heart rate is targeted for aerobic training? Fat burning?
The Karvonen method calculates _____________. Which of the following is not an input into the equation:
b. resting heartrate
c. intensity %
Target Heart Rate
What is the Borg RPE for the following #s:
What is the Borg RPE # for the following
you're able to easily talk
light, you are building aerobic endurance
you start to hear your breathing
you can talk but 1-2 word answers
you are very fatigued
T/F you can use METs to outline training intensity for an aerobic endurance program.
Cyclists may use ______________ to estimate their training intensity and metabolic rate.
As a general rule, the longer the duration of training the ______________ the intensity.
How much should your training program inputs increase by each week?
If you cannot increase frequency, what is another good way to progress a pt?
increase intensity or maybe duration
Long slow distance training is:
a. good for marathon training
b. increase number of Type IIx fibers
c. decreases lactate theshold
d. increases carbs as an energy source
b - Type I
c. improves ability to clear lactate
d. fats as energy
It is important to progress LSD programs by ___________ not ______________.
Pace/tempo training is use to increase _______________ ______________ and should include ______ minutes of continuous training.
Interval training can be used to increase ___________ and enhance _______________.
1:1 work to rest
HIIT training requires athletes to spend time above ____% of their VO2 max to improve running _____________ and ______________.
economy and speed
Fartlek training benefits include:
a. enhanced VO2max
b. increased lactate threshod
c. improved running economy
d. all of the above
How many days a week is HIIT training recommended for?
1 day a week
T/F It is important to only use 1 type of training for your athlete so you can accurately measure gains.
What is the best type of training for
long-duration low intensity
sport specific, low intensity and duration near competition days
Cross training can help ____________ an athletes risk of injury
The purpose of tapering is to attain _______________ ______________.
decrease in duration and intensity
In order to see the benefits of ergogenic training, an athlete needs a hypoxic dose of >12hrs/day for ______________ weeks at ____________ altitude.
T/F Overtraining can be intentional
T - stimulate supercompensative improvement
Overtraining can result in changes in __________ with no changes in _________.
During overtraining, we tend to see ___________ levels of creatine kinase and _________ levels of muscle glycogen.
increase -> muscle damage
We tend to see _________________ in levels of insulin and testosterone if an athlete over trains.
Name the changes you expect for the following overtraining markers:
a. submax HR
c. % body fat
d. muscle soreness
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