4: Physical Training Flashcards by Chelsea Morey

What is the difference in deaths from CV disease between 1970s and today?

1970’s: 50%

200$: 36.3 %

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What are some factors related to the decline in prevalence of cardiovascular disease?

Lifestyle changes (nutrition, smoking, exercise, etc.)
Improved medial techniques and diagnosis
Improved emergency care and treatment
Improved drugs

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What is ischemia?

Insufficient blood to tissue due to partial blockage of artery.

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What is caused by blockage of arteries supplying cardiac tissue?

Coronary artery disease

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When is ischemia most common?

During physical activity or times of stress

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What does ischemia typically result in?

angina pectoris (severe chest pain)

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What causes myocardial infarctions?

(heart attack): severe or complete blockage, leading to cell death in the heart

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What is atherosclerosis?

progressive narrowing of artery due to plaque

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What is arteriosclerosis?

thickening and loss of elasticity of arterial wall

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What is a lack of blood supply to part of the brain, causing brain tissue death?

stroke

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What are the 2 main types of stroke?

ischemic and hemorrhagic

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What is ischemic stroke caused by?

blockage of a vessel

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What is hemorrhagic stroke caused by?

rupture of a vessel

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What are the predisposing factors for stroke?

Hypertension

- Atherosclerotic damage

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How does heart failure occur?

ventricles cannot contract, so cardiac output is insufficient

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What is acute heart failure caused by?

heart attack resulting from toxic substance or drug, coronary artery blockage

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What is chronic heart failure caused by?

hypertension, multiple minor heart attacks, viral infection

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What is hypertension?

> 140/90 mmHg

What does hypertension cause?

heart has to work harder to pump, increased oxygen demand of tissue, increase strain on arteries, increase risk of failure etc.

1 in ___ adult americans is hypertensive

When is medical clearance required?

severe medical contraindications
increased risk for cardiovascular disease (age, symptoms)
diagnosis of certain diseases

What does ECG measure? what does it determine?

cardiac electrical conductivity

cardiac rythym or contraction and relaxation

What is electrical conductivity?

movement of ions during contraction and relaxation of cardiac tissue

What are some abnormalities that can be seen on an ECG?

cardiac arrhythmias

- ST segment depression (myocardial ischemia)

What indicates CAD?

ST-segment depression

What is the minimal duration for aerobic exercise?

20-30 min per session

What is high intensity exercise associated with?

- greater cardiovascular risk - greater chance of orthopedic injury - lower adherence to training

What is the minimal frequency for aerobic training?

3 days per week

When do most increases in peak O2 consumption occur?

with 3 x per week

Increasing aerobic training frequency does what?

increases aerobic capabilities (5 days per week)

What increases incidence of injury when it comes to frequency?

increasing it to greater than 5 time s week

What is the most important variable when ti comes to designing an aerobic training program?

Intensity

What is the minimal threshold for aerobic training intensity?

55-65% max heart rate

What is the upper end range of intensity for health and fitness gains?

94% HR

What is the range for optimal gains for aerobic training intensity?

77-90% HR

How is max HR calculated?

220- age in years or 207- (0.7 x age in years)

What is the HRR method/ Karvonen method?

Used to estimate the HR needed to exercise at a specific % of peak O2 consumption

For fitness gains, train at _______ peak O2 consumption

40-85%

HRR=

HRmax - HRrest

What is the upper limit for aerobic fitness duration?

60 min /day

How does intensity progress?

55% HRmax - 90% HRmax

What are the interval durations?

5-10 sec for short-term sprint 30 sec - 2 min for intermediate sprint >2 min for aerobic/endurance

What is the recovery HR for patients 20-29 y.o.

140 bpm

How long should cool down be?

10-15 min of light aerobic activity