Measuring Exercise Intensity: ACSM guidelines

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Questions and Answers

A 45-year-old client has a resting heart rate of 70 bpm. Using the Target Heart Rate Reserve (HRR) method, what would be the target heart rate range for vigorous intensity exercise, aiming for 70% to 85% of their HRmax?

158 bpm - 179 bpm
142 bpm - 163 bpm (correct)
120 bpm - 145 bpm
132 bpm - 153 bpm

When using the Talk Test method to gauge exercise intensity, what distinguishes moderate intensity from vigorous intensity?

During moderate intensity, the client can talk, but not sing comfortably; during vigorous intensity, the client finds it difficult to hold a conversation. (correct)
During moderate intensity, the client can easily hold a conversation; during vigorous intensity, they can talk, but not sing.
During moderate intensity, the client can sing comfortably; during vigorous intensity, they can only talk.
During moderate intensity, the client cannot speak at all; during vigorous intensity, the client can speak only a few words.

A client reports an RPE of 7 on the Borg scale during an exercise session. What adjustment should be made based solely on this information, assuming the goal was moderate intensity?

Decrease the intensity, as 7 indicates moderate intensity and the goal is light intensity.
No adjustment is needed without additional physiological data (e.g., heart rate).
Increase the intensity, as 7 indicates very light exertion, which is below the target range for moderate intensity. (correct)
Maintain the current intensity, as 7 is within the moderate intensity range.

Which of the following correctly describes how the Target Heart Rate (THR) is calculated using the Karvonen formula?

THR = (HRmax - Resting HR) × % intensity + Resting HR. (D) Signup and view all the answers

A fitness instructor is explaining different methods to measure exercise intensity to a new client. Which statement best reflects the guidelines for using Metabolic Equivalents (METs)?

Use energy expenditure values to determine intensity, where one MET is defined as the energy used while sitting quietly. (C) Signup and view all the answers

A trainer notices a client can sing comfortably while exercising. According to the Talk Test, what adjustment to intensity is MOST appropriate?

Increase the intensity; the client is likely below the moderate intensity zone. (D) Signup and view all the answers

Using the Heart Rate Reserve (HRR) method, what variables must be known to calculate a target heart rate?

Age, resting heart rate, and desired intensity. (A) Signup and view all the answers

A 50-year-old individual has a resting heart rate of 75 bpm. Using the Target Heart Rate Reserve (HRR) method, what is the LOWER end of their target heart rate range for moderate intensity exercise (50%)?

123 bpm (A) Signup and view all the answers

A client consistently reports an RPE of 11 on the Borg scale during exercise. What is the MOST suitable adjustment based solely on this information if the goal is vigorous intensity?

Increase exercise intensity to reach a higher RPE range. (D) Signup and view all the answers

During a training session, a client's heart rate is within their target range for moderate intensity. However, they report an RPE of 16. What is the MOST appropriate action?

Decrease the intensity, as the RPE suggests the client is working too hard. (B) Signup and view all the answers

Flashcards

HRmax

Maximum heart rate; estimate by subtracting age from 220.

Target Heart Rate (THR)

Target Heart Rate is a range to aim for during exercise.

Rating of Perceived Exertion (RPE)

Subjective measure of exercise intensity from 6 (no exertion) to 20 (max exertion).

Talk Test Method

Moderate intensity: Able to talk, but not sing. Vigorous intensity: Difficult to hold a conversation.