Cardiorespiratory and High Intensity Training

The duration for an effective warm-up must be between ___________________ .

5 and 20 minutes

Correct Incorrect Correct answer

10 and 20 minutes

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5 and 10 minutes

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15 and 30 minutes

Correct Incorrect Correct answer

A benefit of an effective warm-up includes:

Increased tissue temperature

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Increased breathing rate

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Improved psychological preparation

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Decreased neural stimulation

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Muscle/nerve activation

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All of the options listed

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Improvements in health through cardiorespiratory training can be achieved at the following exercise intensities:

40% – 65%

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55% – 65%

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60% – 70%

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65% – 75%

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In order for an exercise to be classified as cardiorespiratory , it must be ___________________ .

Rhythmic in nature

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Use large muscle groups

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Be continuous in nature

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All of the options listed

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As a general rule of exercise prescription, intensity must always increase before duration

True

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False

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A minimum of 2 days a week of training is required in order to gain cardiorespiratory adaptations

True

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False

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Name an advantage of increased stroke volume.

Increased efficiency at rest

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Increased cardiac output

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Increased heart rate

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All of the options listed

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Capillarisation can be defined as:

Growth of capillaries around a tissue

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Breakdown of blood vessels

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Growth of blood vessels due to increased protein intake

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Increased oxygen capacity of a blood vessel

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By increasing the removal of carbon dioxide from the blood stream, fatigue will be delayed during physical activity

True

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False

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Constriction of a blood vessel will occur at rest

True

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False

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Dilation is an increase in the elasticity of a blood vessel

True

Correct Incorrect Correct answer

False

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One of the roles of the cardiovascular system is to circulate deoxygenated blood from the lungs to the heart

True

Correct Incorrect Correct answer

False

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Continuous training is most effective with individuals who are well-conditioned and need to train at higher intensities.

True

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False

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Continuous training can be made more enjoyable by:

By changing the mode of exercise during the exercise set

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Continually speaking with the client

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Explaining the benefits of the mode of training before beginning

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Being supportive

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Which of the following is NOT a suitable application for Fartlek training?

Maintaining a continuous training intensity

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Changing the monotony of a continuous training program

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Implementing an intensity increase

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Preventing boredom in a cardiorespiratory program

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The recommended intensity increase for a tempo training session is:

5 – 10 bpm

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15 bpm

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10 – 20 bpm

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10 – 15 bpm

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The recommended duration of interval training sessions is:

20 – 30 minutes

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15 – 20 minutes

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10 – 15 minutes

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30 – 40 minutes

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The minimum duration for circuit training session to be cardiorespiratory in nature is:

20 minutes

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30 minutes

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15 minutes

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25 minutes

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The recommended work to recovery ratio for interval training is:

2:1

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1:3

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1:1

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1:2

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Circuit training will favour individuals who have time constraints

True

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False

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VO2 Max can be defined as:

maximal volume of oxygen consumed per Kg per minute

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maximum amount of oxygen exhaled per minute per Kg

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Maximal volume of gaseous exchange possible during exercise

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Maximum volume of oxygen that can be inhaled per breath

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Peak maximal heart rate is calculated using which of the following calculations:

220 – age

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[200 – age] + resting HR

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[220 – resting HR] +age

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200 – age

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A prescribed heart rate range of _____________ will be defined as threshold training.

75 – 95%

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70 -80%

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80 – 95%

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65 – 75%

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In order to maintain general health, a minimum training duration of ______________ is recommended.

20 minutes

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1 hour

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30 minutes

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15 minutes

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An RPE intensity of _______ is sufficient to bring about cardiorespiratory adaptations

4 – 6

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6 – 7

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3 – 5

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4 – 8

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