Question 6 (1 point) What is the most potent method for improving VO2 max? Interval training with work periods of 3 to 5 minutes at near maximal heart rate Interval training with work periods of 30 seconds all-out Continuous exercise of at least 60 minutes Interval training with recovery intervals of 30 seconds
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VO2 max refers to the maximum rate of oxygen consumption. Improving VO2 max is a key goal in endurance training. Show more…
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Before endurance training program, a 20-year-old college male had a resting cardiac output of 5.0 L/min, a resting heart rate of 60 beats/min, and a resting stroke volume of 83 mL/beat. After 16 weeks of endurance training, his resting heart rate was now 50 beats/min, so his resting cardiac output would be equal to 42 L/min (equal to cardiac output divided by stroke volume). During interval training, the rest interval should be long enough to allow the heart rate to reach a level of 160 min, 100 min, or 150 min, depending on what feels good. For a young athlete observed to have a low capacity in ATP-PC energy output, the best training program to improve this energy system would be to run hard, 6x100 yards, with 60 sec recovery each day. In organizing a training program for a competitive dancer (ballet or contemporary step), it would be recommended to include weight training, sport-specific training, and continuous training. To train the anaerobic glycolysis system, the best option would be to run 10 sprints of 100 meters each at maximal speed.
Adi S.
45. Myocardial efficiency will be improved if stroke volume is decreased and/or heart rate is increased for a given workload. 46. When going from moderate levels of exercise (e.g., 30-50% of maximal effort) intensity up to maximal levels of exercise intensity, the observed increase in cardiac output is due to an increase in heart rate. 47. Because hemoglobin is an allosteric protein, the binding of oxygen to hemoglobin and the unloading of oxygen from hemoglobin is cooperative (i.e., the binding of oxygen to one heme enhances the binding of oxygen to other hemes and vice-versa, the unloading of oxygen from one heme enhances the unloading of oxygen from other hemes) resulting in a 2-fold increase in the availability of oxygen to muscle tissue; in addition, shifting of the hemoglobin-oxygen dissociation (Hb-O2) curve to the right does not affect the amount of oxygen loaded on hemoglobin in the lungs but increases the amount of oxygen released from hemoglobin to the muscle tissue and hence, oxygen availability to the muscle tissue is increased. 48. During exercise at sea level, there is usually not enough time for the complete diffusion of oxygen and carbon dioxide between the lungs and the blood as well as between the blood and the muscle tissue. 49. The partial pressure of oxygen (PO2) in the blood has minimal effects on cardiorespiratory responses or oxygen availability to the muscle tissue. 50. Elevations in altitude above 1,500 meters decrease maximal oxygen uptake rate (VO2max) and consequently hinder endurance performance. 51. Whereas volume of training refers to the percent of a one-repetition maximum that is lifted in strength training or the percent of maximal heart rate in endurance training, intensity of training refers to the number of repetitions per set times the number of sets completed in strength training or the duration or distance in endurance training. 52. According to the Surgeon General's Report, every American should accumulate 20 minutes of vigorous activity most if not all days of the week. 53. According to the American College of Sports Medicine's Position Stand on the recommended quantity and quality of exercise for developing and maintaining cardiorespiratory fitness, individuals should train 3-5 days per week at 60-90% of heart rate maximum for 20-60 minutes per session.
Which aerobic training uses low to moderate intensity exercises that must be maintained within a minimum period of 45 minutes? Select one: a. Fartlek Training b. Long and Slow Training c. High Intensity Continuous Training d. High Intensity Interval Training
Nicholas M.
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