Week 9

Question 1

FITT-VPP stands for?

Answer 1

• Frequency
• Intensity
• Time
• Type
• Volume
• Pattern
• Progression

Question 2

FITT-VPP for Aerobic Exercise

Answer 2

F: 3-5 days

I: 40-89% HRR (mod to vigorous)

T: 20-60 min

T: large, rhythmic moves (eg. swimming, running)

V: 150min MVPA

P: ‘10% rule’ (attainable)

P: MICE, intermediate, HIIT

Question 3

Borg Scale RPE

Answer 3

• RPE means rate of perceived exertion
• scale of 1 to 10 used to determine exercise intensity
• was originally a scale from 6-20

Question 4

The Talk Test

What is it? What are the levels?

Answer 4

• A method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.
• If they’re in light METs you can barely detect that they are feeling exertion
• If the are in the moderate 3-6METs they can still pass the talk test but you can tell they’re exerted
• If they’re in the vigorous 6-9MET ranges they can’t pass they talk test
• If they’re any higher they can only heavy breathe

Question 5

%HRR

How to calculate?

Answer 5

The % of their Heart rate reserve that they’re in

50% heart rate reserve = [(Hrmax - Hrrest) x 0.50} + HR rest

Question 6

Trick to obtain Max HR

Answer 6

220bpm - age = HR max

Question 7

Ex Rx Triangle

Answer 7

How to develop an individualized exercise program

1. get someone to adopt routine (has to work for that person specifically)
2. increase volume
3. optimize intensity

Question 8

MET Scale

Answer 8

• Metabolic Equivalents
• Very Light: <3.0 METs
• Moderate: 3.0 - 5.9 METs
• Vigorous: 6+ METs

Question 9

What is VO2 Max

and what does it mean

Answer 9

• How much oxygen your body is able to utilize during physical activity
• Defining metric of Cardiorespiratory fitness
• Higher VO2 Max = Higher ability to utilize oxygen
• Genetics impact your base VO2 max, but pretty much everyone can improve upon their VO2 max-

Question 10

what happens to VO2 max after a person reaches about 30 years old?

Answer 10

Your VO2 max then decreases by about 10% every 10 years

Question 11

T/F Low Cardio respiratory fitness (CRF) is the most important indicator of death compared to other factors

Answer 11

True!

Question 12

HITT

define

Answer 12

high intensity interval training

Question 13

MICT

define

Answer 13

moderate intensity Continuous training

Question 14

Is HIIT or MICT more effective in improving VO2 Max? What about fat loss?

Answer 14

• HIIT is more effective than MICT in terms of positive effects on VO2 Max
• Both have positive impacts on CRF, HIIT just better
• When looking specifically at fat loss HIIT is the more effective and efficient way to go in comparison to Moderate Intensity