Cardiovascular Training Principles Flashcards
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Read the first 7 Cardiovascular Training Principles flashcards as text
The target heart rate zone for moderate-intensity aerobic exercise is typically:
Answer: 50-70% of maximum heart rate
Moderate-intensity exercise corresponds to approximately 50-70% of maximum heart rate, a range that promotes cardiovascular health without excessive strain.
The Karvonen formula for calculating target heart rate incorporates which two values?
Answer: Resting heart rate and maximum heart rate
The Karvonen formula uses both resting heart rate and maximum heart rate to calculate a more individualized target training heart rate than simple percentage-of-MHR methods.
The 'talk test' is a practical method used during exercise to assess:
Answer: Exercise intensity
The talk test gauges exercise intensity: at moderate intensity a person can speak in short sentences, while inability to speak comfortably indicates high intensity.
High-Intensity Interval Training (HIIT) is best characterized by:
Answer: Alternating periods of high-intensity effort with recovery intervals
HIIT involves repeated cycles of intense effort followed by active or passive recovery, improving both aerobic and anaerobic capacity efficiently.
VO2 max is defined as:
Answer: The maximum rate of oxygen the body can consume during exercise
VO2 max is the maximum volume of oxygen the body can utilize per minute during intense exercise and is the gold standard measure of aerobic fitness.
The original Borg Rate of Perceived Exertion (RPE) scale traditionally ranges from:
Answer: 6 to 20
The original Borg RPE scale runs from 6 to 20, where 6 represents no exertion and 20 represents maximal exertion, roughly corresponding to 10× the heart rate value.
During sustained moderate-intensity aerobic exercise, which energy system is predominantly active?
Answer: Oxidative (aerobic) system
The oxidative system dominates during moderate-intensity, longer-duration exercise because it uses oxygen to efficiently produce ATP from fat and carbohydrates.