6 AEROBIC CONDITIONING Flashcards
WHAT IS AEROBIC EXERCISE?
Cardiorespiratory/ cardiopulmonary training.
Research shows that cardiorespiratory training reduces cardiorespiratory conditions and death.
PHYSIOLOGICAL RESPONSES TO AEROBIC EXERCISE (8)
- Increased heart rate.
- Stoke volume.
- Cardiac output.
- Increased respiratory rate.
- Blood flow.
- A-V oxygen difference.
- Blood pressure.
- Maximal O2 consumption.
HEART RATE
Increased HR=increased intensity
STROKE VOLUME
Amount of blood ejected from the left ventricle/heartbeat.
Increased workload=increased SV.
CARDIAC OUTPUT
Amount of blood ejected from the left ventricle per minute.
HR+SV=CO.
It increased intensity=increased CO.
RESPIRATORY RATE
Increases in rate and depth of breathing.
BLOOD FLOW
Distribution changes; more to muscles and less to organs.
A-V OXYGEN DIFFERENCE
The amount of oxygen extracted from the blood by tissues results in a greater difference between arterial and venous oxygen levels.
BLOOD PRESSURE
Systolic increases; diastolic shouldn’t change.
MAXIMAL O2 CONSUMPTION (Max VO2)
Measurement of the body’s capacity to use O2.
Sedentary norms:
female: 27-30mL/kg/min
male: 35-40mL/kg/min
PHYSICAL ADAPTATIONS AT REST (3)
Cardiovascular: the left ventricle increases in size and capacity.
SV increases, HR decreases, BV increases, and BP decreases.
Respiratory:
RR decreases, TV decreases, and pulmonary diffusion increases.
Psychological:
Sense of well-being increases, and depression and anxiety decrease.
GRADED EXERCISE TESTING
Stress test.
Exercise testing is completed in a supervised, graded workload according to predetermined measurements.
FITT
Frequency of exercise.
Intensity.
Time.
Type of activity.
GUIDELINES FOR 18-64 YEARS OLD
150 minutes/week.
A 10-minute exercise is still beneficial.
Moderate-vigorous intensity, sweat and breathe harder.
2 days per week, muscle and bone strengthening.
RPE
Rate of Perceived Exertion.
