# Gauging Exercise Intensity Unit 6

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There is a level of activity that the heart can handle and if it passed that, it is a sign of danger. Have you been too attentive in class and think that you can handle any quiz that is coming to you on the gauging exercise intensity and how to keep it healthy? Let us test out our knowledge by seeing just how high you might score in the quiz below.

Questions and Answers
• 1.

### The Karvonen formula:

• A.

Estimates an intensity level or training range

• B.

Is based on age related norms

• C.

Uses the client's perception of effort

• D.

Is used to identify a level of breathlessness

Correct Answer
A. Estimates an intensity level or training range
Explanation
The Karvonen formula estimates an intensity level or training range. This formula is based on age-related norms and uses the client's perception of effort. It is not used to identify a level of breathlessness.

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• 2.

### The talk test is used to identify a level of breathlessness and is often used in combination with Rate of Perceived Exertion (RPE)

• A.

True

• B.

False

Correct Answer
A. True
Explanation
The talk test is a method used to determine the level of breathlessness during physical activity. It involves assessing whether a person can carry on a conversation while exercising. If someone is able to speak comfortably without gasping for air, it indicates a lower level of exertion. The talk test is commonly used in conjunction with the Rate of Perceived Exertion (RPE) scale, which allows individuals to subjectively rate their level of effort during exercise. Therefore, the statement that the talk test is used in combination with RPE is true.

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• 3.

### Maximal aerobic capacity (VO2 mac) improves if exercise is intense enough to increase heart rate to about ____percent of MHR.

• A.

85

• B.

70

• C.

50

• D.

40

Correct Answer
B. 70
Explanation
Maximal aerobic capacity (VO2 max) is the maximum amount of oxygen that an individual can utilize during intense exercise. It is a measure of cardiovascular fitness and is influenced by factors such as heart rate. The correct answer, 70 percent of MHR (maximum heart rate), suggests that to improve VO2 max, exercise intensity should be high enough to elevate heart rate to around 70 percent of an individual's maximum heart rate. This level of intensity ensures that the cardiovascular system is challenged sufficiently to improve aerobic capacity.

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• 4.

### The________________directly correlates with VO2max.

• A.

Heart rate reserve (HRR)

• B.

Maximum or maximal heart rate (MHR)

• C.

Training or target heart rate (THR)

• D.

Exercise or exercising heart rate (HER)

Correct Answer
A. Heart rate reserve (HRR)
Explanation
Heart rate reserve (HRR) is the difference between an individual's resting heart rate and their maximum heart rate. VO2max is a measure of the maximum amount of oxygen that a person can utilize during intense exercise. HRR is directly correlated with VO2max because it reflects the individual's capacity to increase their heart rate during exercise. A higher HRR indicates a greater ability to increase oxygen consumption and therefore a higher VO2max.

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• 5.

### Swimming usually elicits a lower maximal heart rate response as compared with running or cycling.

• A.

True

• B.

False

Correct Answer
A. True
Explanation
Swimming typically leads to a lower maximal heart rate response compared to running or cycling. This is because swimming is a low-impact exercise that involves the entire body, resulting in a more efficient use of oxygen and a lower demand on the cardiovascular system. The buoyancy of water also reduces the impact on joints and muscles, allowing for a smoother and less strenuous workout. In contrast, running and cycling are weight-bearing activities that require continuous impact and muscle engagement, leading to a higher heart rate response. Therefore, the statement that swimming elicits a lower maximal heart rate response compared to running or cycling is true.

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• 6.

### HR can increase without a parallel increase in oxygen consumption.

• A.

True

• B.

False

Correct Answer
A. True
Explanation
The statement is true because HR (heart rate) can increase without a parallel increase in oxygen consumption. This can occur in situations where the body needs to increase blood flow to certain areas without necessarily increasing oxygen delivery. For example, during exercise, the heart rate may increase to meet the increased demand for blood flow to the muscles, but the oxygen consumption may not increase proportionally if the muscles are already well-oxygenated.

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• 7.

### What is the equation for estimated maximal heart rate (EMHR or Max HR)

• A.

(220-age)-RHR

• B.

220-age

• C.

(2200 x Age)-RHR

• D.

22--RHR

Correct Answer
B. 220-age
Explanation
The equation for estimated maximal heart rate (EMHR or Max HR) is 220 minus the person's age. This equation is commonly used to estimate the maximum number of times a person's heart can beat in one minute during physical activity. It is based on the general principle that as a person ages, their maximum heart rate decreases. Therefore, subtracting the person's age from 220 provides an estimate of their maximal heart rate.

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• 8.

### The correct equation for the Karvonen Formula is THR=

• A.

(Max HR-RHR) x desired Intensity % + RHR

• B.

(Max HR) x desired Intensity % + RHR

• C.

(RHR) x desired Intensity % + RHR

• D.

(Age-RHR) x desired Intensity % + RHR

Correct Answer
A. (Max HR-RHR) x desired Intensity % + RHR
Explanation
The Karvonen Formula is used to calculate the target heart rate (THR) during exercise. The formula takes into account the maximum heart rate (Max HR), resting heart rate (RHR), and desired intensity percentage. The correct equation is (Max HR-RHR) x desired Intensity % + RHR. This equation subtracts the RHR from the Max HR to determine the heart rate reserve (HRR), which represents the range between resting and maximum heart rate. The desired intensity percentage is then multiplied by the HRR and added to the RHR to calculate the THR.

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• 9.

### Using the 10-Point Exertion Scale, a range of __________corresponds to moderate to very hard exercise intensity

• A.

2 to 5

• B.

7 to 9

• C.

3 to 7

• D.

5 to 8

Correct Answer
C. 3 to 7
Explanation
The 10-Point Exertion Scale is used to measure exercise intensity. A range of 3 to 7 on this scale corresponds to moderate to very hard exercise intensity. This means that if someone rates their exertion level during exercise between 3 and 7 on this scale, it indicates that they are engaging in a workout that is moderately challenging to very challenging.

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• 10.

### Which of the following would be an excellent approach for monitoring exercise intensity with clients who have a low level of conditioning?

• A.

Talk test

• B.

Training Heart rate Range

• C.

Maximal Heart rate

• D.

Heart Rate Maximum Reserve Method

Correct Answer
A. Talk test
Explanation
The talk test would be an excellent approach for monitoring exercise intensity with clients who have a low level of conditioning. This method involves assessing the client's ability to carry on a conversation during exercise. If they are able to speak comfortably without gasping for breath, it indicates that their exercise intensity is at an appropriate level for their fitness level. This approach is simple, easy to understand, and does not require any special equipment or calculations.

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• 11.

### In regard to progressing a client's exercise program, it is generally a good rule to change:

• A.

Intensity and duration

• B.

Frequency, intensity, and duration

• C.

Frequency and intensity

• D.

One element at a time

Correct Answer
D. One element at a time
Explanation
When progressing a client's exercise program, it is generally recommended to change one element at a time. This approach allows for a gradual and controlled progression, minimizing the risk of overloading the client's body and reducing the likelihood of injury. By changing only one element, such as increasing the intensity or frequency of the exercises, the client can adapt and adjust to the new stimulus before further modifications are made. This method also helps the trainer or coach to accurately assess the client's response to the changes and make appropriate adjustments in the future.

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• 12.

### To optimize aerobic benefits and minimize risks for the physically challenged, a personal fitness trainer should use _______conditioning.

• A.

Interval

• B.

Aerobic

• C.

Strength

• D.

Circuit

Correct Answer
A. Interval
Explanation
To optimize aerobic benefits and minimize risks for the physically challenged, a personal fitness trainer should use interval conditioning. Interval conditioning involves alternating between periods of high-intensity exercise and periods of rest or lower intensity exercise. This type of training is effective for improving cardiovascular fitness, as it challenges the body to work at a higher intensity for short bursts, followed by recovery periods. It also allows for customization based on the individual's fitness level and limitations, making it a suitable choice for physically challenged individuals.

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• 13.

### Performance Interval Training involves periods of maximal or near maximal effort followed by short periods of rest.

• A.

True

• B.

False

Correct Answer
A. True
Explanation
Performance Interval Training is a type of training that alternates between high-intensity exercises and short periods of rest. This type of training is designed to improve athletic performance by challenging the body's energy systems and promoting cardiovascular fitness. By pushing the body to its maximum or near-maximum effort during the exercise intervals, it can enhance endurance, speed, and power. The short rest periods allow for recovery and help improve the body's ability to sustain high-intensity efforts over time. Therefore, the statement that Performance Interval Training involves periods of maximal or near maximal effort followed by short periods of rest is true.

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• 14.

### Interval training can make more effective use of time, whether the client is de-conditioned or highly fit.

• A.

True

• B.

False

Correct Answer
A. True
Explanation
Interval training is a type of exercise that involves alternating between high-intensity bursts of activity and periods of rest or lower-intensity exercise. This type of training has been shown to be highly effective in improving cardiovascular fitness, increasing calorie burn, and improving overall athletic performance. Whether a client is de-conditioned or highly fit, interval training can be tailored to their individual fitness level and goals, making it a time-efficient and effective way to exercise. Therefore, the statement that interval training can make more effective use of time for both de-conditioned and highly fit clients is true.

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• 15.

### ___________involves training just below, at, or slightly above anaerobic threshold.

• A.

Circuit training

• B.

Anaerobic interval training

• C.

Aerobic interval training

• D.

Endurance training

Correct Answer
C. Aerobic interval training
Explanation
Aerobic interval training involves training just below, at, or slightly above the anaerobic threshold. This type of training focuses on increasing cardiovascular endurance and improving aerobic capacity by alternating between periods of high-intensity exercise and active recovery. By training at or slightly above the anaerobic threshold, the body is able to improve its ability to utilize oxygen efficiently and sustain exercise for longer periods of time. This type of training is commonly used by athletes and individuals looking to improve their cardiovascular fitness.

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• 16.

### ___________interval training uses a 30 to 90 second effort interval followed by a 1.5 to 4.5 minute recovery interval.

• A.

Fatlek

• B.

Anaerobic fitness

• C.

Circuit

• D.

Steady State

Correct Answer
B. Anaerobic fitness
Explanation
Anaerobic fitness is the correct answer because interval training, as described in the question, involves alternating between high-intensity effort intervals and recovery intervals. This type of training is known to improve anaerobic fitness, which is the body's ability to perform intense exercises without relying on oxygen for energy. By repeatedly pushing the body to its limits during the effort intervals and allowing it to recover during the rest intervals, anaerobic fitness can be enhanced.

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• 17.

### Research data indicates that for a given time period (30 minutes), the harder pace of exercise burns more total fat and calories compared with a lesser intensity that burns more fat per single calorie

• A.

True

• B.

False

Correct Answer
A. True
Explanation
The research data suggests that engaging in a harder pace of exercise for a given time period (30 minutes) results in burning more total fat and calories compared to a lesser intensity that burns more fat per single calorie. This means that although the harder pace may not burn as much fat per calorie, it ultimately leads to a greater overall fat and calorie burn. Therefore, the statement is true.

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• 18.

### The exercise program that will burn more fat calories is ____minutes or exercise, at____percent of heart rate reserve.

• A.

20; 50

• B.

30; 75

• C.

20; 55

• D.

30; 40

Correct Answer
B. 30; 75
Explanation
To burn more fat calories during exercise, it is recommended to exercise for 30 minutes at 75% of the heart rate reserve. This combination of duration and intensity helps to maximize fat burning.

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