Cardiorespiratpry Exercise Program

Question 1

CR elements

Answer 1

1. Warm-up: inc blood flow (5-10min)
2. Endurance: aerobic conditioning (20-60min)
3. CD: dec CV complication (5-10min)
4. Stretching: dec DOMS and cramps (10min)

Question 2

Frequency

Answer 2

3-5d/wk

Question 3

Intensity

Answer 3

Mod-vig

Question 4

Time

Answer 4

30-60min ModI
20-30min VigI

Question 5

Type

Answer 5

Continupus/HIIT
Run/cycle

Question 6

Volume

Answer 6

150-300min/wk 1000kCal/wk
5000-10000 steps/day

Question 7

Progression

Answer 7

+10% per week
Inc Duration/Frequency

Question 8

Progression stages

Answer 8

1. Initial: 1-6 wks ModI, 3-5t/wk, 20-30min/d
2. Imp A: ModI, 3-5t/wk, 30-60min/day
3. Imp B: VI 3-5t/wk, 20-30min/day
4. Maintenance: prev I and duration , 3t/wk, Type C/D activities

Question 9

Intensity Monitoring

Answer 9

HR
RPE
Talk Test

Question 10

Type A

Answer 10

Min skill+PhyFit
Walking/Cycling

Question 11

Type B

Answer 11

VI, min Skill, Ave PhysFit
Jogging/Spinning

Question 12

Type C

Answer 12

Endurance, skill+ave PhysFit
Swimming/Skating

Question 13

Type D

Answer 13

Sport
Basketball/Tennis

Question 14

Continuous Training

Answer 14

1 conti Aerobic Ex bout performed at low-mod I without rest

Question 15

Discontinuous Training

Answer 15

HIIT
INC EX I
With rest
Ed spinning

Question 16

Personalising Àerobic Program

Answer 16

Goals+interests
Demograohics
Evaulate
GXT
Reassess

Question 17

Older adults

Answer 17

Functional
Enjoyable
Convenient
-walking and cycling
Consider: dec vision, balance, weakness