ExRx: Cardiovascular Training Exam
Questions With Correct Answers
FITT - answer✔✔Frequency: per week
Intensity: absolute or intensity (mpg, min/mile) or relative (HR)
Type: mode
Time: duration, how long exercise lasts, variability and progression need to be accounted
ACSM Guidelines for FITT (different from national physical activity guidelines 150 min and
mets) : *Frequency* - answer✔✔F: 3-5 d/wk, 5 d of mod intensity or 3 day of vig
~ bc they arent always equal our default is *HRR* to describe CVD bc more accurate
National PA guidelines for intensity compared to ACSM - answer✔✔light: less than 3, mod: 3-6,
vig: 6+
if someone is really in shape, 3-6 METs would seem way too easy, so thats why we use HRR, bc
moderate would actually be moderate relative to them
ACSM Guidelines for FITT: *Type* - answer✔✔Mode: rhythmic aerobic exercises involving
large muscle groups
ACSM Guidelines for FITT: *Time* - answer✔✔moderate intensities: 30-60 min (totaling 150
min or more per week)
vig intensities: 20-60 min (totaling 75 min or more per week)
ACSM Guidelines Exercise volume - answer✔✔500-1000 MET-min/wk (MET-min: multiply
mets by how many min)
achieve at least 7,000 steps (100 steps/min very rough estimate of mod intensity)
HRR equation - answer✔✔HRmax-HRrest
20 yr old: 220-20=200; resting bpm=60
HRR= 200-60=140
how to calculate 80% HRR - answer✔✔20 yr old: 220-20=200; resting bpm=60
HRR= 200-60=140
140* 0.8 = 112
112+60=172
172 is 80% of range
how to calculate 80% MHR - answer✔✔20 yr old: 220-20=200
200 * 0.8= 180
why do we want to use HRR instead of MHR - answer✔✔if person has lower resting HR that
means they are healthier/better shape --> stroke volume is higher (better parasympathetic tone at
rest)
higher HR at rest : lower stroke volume --> heart has to work harder to push out blood at rest
SO... if we just use MHR, we are not taking into account health of person, only age
example of why we use HRR instead of MHR - answer✔✔2 30 year olds: A= resting HR of 40
bpm, B=resting HR of 90 bpm
MHR is same: 220-30=190 bpm +/- 10
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