10: Aerobic and Low Level Activity Flashcards
During aerobic activity, glucose is taken from where?
Mainly the liver, but also blood, and working muscles
Where’s the bulk of glucose taken from during aerobic based exercise?
The liver and the blood
with the right pre-workout meal the liver can provide about how many calories of glycogen during aerobic activity?
300 to 400 calories
where is energy first supplied when beginning any activity over and above resting metabolism (RMR)?
anaerobic/carbohydrate metabolism.
This happens because it takes several minutes to mobilize fat in sufficient quantities to sustain an activity
The transition from anaerobic metabolism to aerobically dominated metabolism is dependent on which two major factors?
intensity and duration of the activity
true or false. Performing an activity which is of low intensity and is maintained for long periods of time. facilitates oxygen uptake and utilizes fat stores as the primary energy source
true but the calories burned during and after the workout still need to exceed the daily caloric intake
what is the equation to find your max heart rate?
208- (.7 x age in years)
How do you find resting heart rate?
check the pulse for 15 seconds during non-exercise and seated rest
what is the equation for finding exercise heart rate at 60% intensity?
resting heart + [.60 x (Max heart rate - rest heart rate)]
when would you utilize the tool of “rating of perceived exertion scale” (RPE)?
when the calculated estimations of heart rate exceed a client’s ability to perform without excessive discomfort. so basically when the math doesn’t work practically
what is another name for rpe or rating of perceived exertion scale?
Borg scales
what type of exercises should be chosen for the aerobic activity for beginners /fat reduction client?
low impact, low intensity, long duration, requiring minimal coordination and rhythmic in nature. example a long walk
what type of intensity is required for the aerobic activity of a beginner/fat reduction client?
low to moderate intensity. less than 60 to 70% intensity depending on fitness level
How long should the duration be and what should the frequency be of aerobic activity for the beginner/fat reduction client?
60 to 90 minutes (low intensity) at a high frequency. could be everyday
why should you, as a trainer, want your beginner/fat reduction client to start out with low intensity and long duration exercises?
they are very efficient at using carbohydrates for energy which does very little for reducing their fat stores. any energy requirement rising rapidly over and above resting metabolism initiates the carbohydrates/ anaerobic metabolism.
what is a good baseline for the duration and frequency of aerobic training sessions for a general fitness client?
15 to 60 minutes, 3 to 5 times per week
How high should the intensity be of aerobic activity for the general fitness and advancing client?
moderate to high aerobic intensity; between 70 and 85% intensity
aerobics performed at greater than _____ intensity and/ or for a duration of more than ______ minutes accelerates catalyst enzyme function in the muscle cells which causes _____ depletion
70%; 30 minutes; amino acids
Amino acids are normally spared for _______ building muscle tissue. However, if they are needed to create more catalysts, this will take precedence. true or false
Protein synthesis; true
what two factors can be used to calculate recommendations of your client’s maximal training intensity effort, especially during aerobics in the endurance athlete?
training time over particular distance OR training heart rate
if your client swims 200 m and 120 seconds at their best, how do you calculate the traning interval for this activity?
120 seconds / .8 (80% training time) = 150 seconds for a training interval
if your client does a half mile run and a maximum heart rate of 200 beats per minute, how would you calculate your client’s training target heart rate?
200 beats per minute x .95 (95% maximum heart rate) = 190 beats per minute target heart rate
if your client does a half mile run and a maximum heart rate of 200 beats per minute, how would you calculate your client’s training target heart rate?
200 beats per minute x .95 (95% maximum heart rate) = 190 beats per minute target heart rate
what does it mean when an endurance athlete “hits the wall”.
an abroad loss of energy occurs due to an exhaustion of glucose reserves in the liver and muscles.
what does it mean when endurance athlete is said to “have hit the wall?”
there’s an abrupt loss of energy and a sudden fatigue occurs because of the exhaustion of glucose reserves in the liver and muscles
what will prolong the aerobic performance of endurance athletes?
The performance and recovery of resistance activity to increase glycogen stores. Using rep ranges of 20 to 25 to failure targeting the muscles to be used in the chosen event
