Chapter 6 (Aerobic)
Vigorous intensity is defined as ______% of VO2max.
64% - 90%
How much time of flexibility exercise per joint is recommended to improve ROM?
30-60 seconds
For a 27-year-old client with a resting heart rate of 90, what is the target heart range for light exercise using HRR?
120-129
Which is the most used treadmill test protocol?
Bruce Protocol
Which types of fibers are recruited last according to the size principle?
Type IIx (Fast-Twitch)
What is the equation that we will use for finding HRmax?
Tanaka's equation - HRmax = 208 - (0.7 x age)
Which stretching method is not recommended to improve flexibility?
Ballistic
In a 30-minute workout, a 220-lb client working at 7 METS expends:
367.5 kcal
Which skinfold measurements are taken diagonally?
Suprailiac, subscapular, pectoral
What is the sit-and-reach test used for?
Flexibility assessments
Endurance activity requiring some skill to perform such as jogging would be categorized as what group?
Group B
Name 2 components that you can tweak to progressively overload when resistance training.
Intensity, Frequency, Increase sets, Increase reps
A 180 pound person stepping at 25 steps/min onto a 10 inch step has what VO2 output?
23.7 ml/kg/min
What is the principle behind hydrodensitometry?
Bone and muscle tissue are denser than
water, whereas fat tissue is less dense.
A client lifts 80 lbs for 12 repetitions for 4 sets. What is the volume of the exercise?
3,840 lbs
What is recommended as the component to be manipulated in the initial phase (first 4–6 wk) of an exercise program for an average adult?
Time (Duration)
Which is most true of the rest interval in resistance training?
A) Longer rest accompanies muscular strength training.
B) Longer rest accompanies muscular endurance training.
C) Shorter rest accompanies muscular strength training.
D) The rest interval is largely unimportant.
A) Longer rest accompanies muscular strength training.
A 150-pound female has been ordered to exercise at 80% of her VO2max (ARM cycling 5 days/week at a speed of 50 rpm). How much resistance should be set on the ergometer?
VO2max= 10 METs
4.5 kg
What is the range of correlation between hydrodensitometry and skinfold thickness?
r= 0.70-.090
What is the VO2 of a person walking at 4 mph and a grade of 7%?
27.72 mL/kg/min
Which of the following is NOT a valid guideline for prescription of aerobic training?
I. It is recommended that most adults accumulate 30-60 min/day of vigorous intensity exercise
II. Longer durations of exercise (60-90/min/d) may be needed for weight management
III. A combination of moderate and vigorous intensity exercise daily to attain the recommended targeted volumes of exercise
IV. A total EE of 500–1,000 MET-min/wk is a reasonable target volume for an exercise program for most adults
A) I only B) I and II only C) II and III only
D) II, III, and IV only E) I, II, III and IV
A) I only
Which of the following statement(s) is/are CORRECT?
I. Mesocycle is the longest training phase
II. During linear periodization, there should be steady linear increase in intensity
III. Volume of the training program increases gradually with an increase in intensity of exercises to allow body for greater adaptation
IV. Static stretching can decrease exercise performance because it relaxes the muscle being used.
A) I only B) II only C) II and III only
D) I, III, and IV only E) I, II, III, and IV
B) II only
A 83-kg individual leg cycling at 70 rpm with 3 kg of resistance is exercising at what work rate?
1,260 kg*m/min
Name 3 of the 4 assumptions for estimating VO2max from submaximal testing.
1. A steady state HR is established for each work rate
2. A linear relationship exists between heart rate and work rate
3. The difference between actual & predicted max HR is small
4. Mechanical efficiency (i.e., VO2 at a given work rate) is the same for everyone
Why do guidelines specify to stretch only to the point of “slight discomfort”?
To avoid increasing muscle spindle activity