Aerobic and Strength Training Prescription for Health and Performance Flashcards
Blockage of arteries supplying cardiac tissue = ?
Training Rx for Health and Performance
Coronary Artery Disease: Blockage of arteries supplying cardiac tissue
Insufficient blood to tissue due to partial blockage of artery = ?
Training Rx for Health and Performance
Ischemia: Insufficient blood to tissue due to partial blockage of artery
- Most common during physical activity or times of stress
- Results in angina pectoris (severe chest pain)
Severe or complete blockage, leading to cell death in heart = ?
Training Rx for Health and Performance
Myocardial infarction (heart attack): Severe or complete blockage, leading to cell death in heart.
Progressive narrowing of artery due to plaque = ?
Training Rx for Health and Performance
Atherosclerosis: Progressive narrowing of artery due to plaque.
Thickening & loss of elasticity of arterial wall = ?
Training Rx for Health and Performance
Arteriosclerosis: Thickening & loss of elasticity of arterial wall.
Percentage of deaths in US due to Coronary Heart Disease = ?
Training Rx for Health and Performance
Percentage of deaths in US due to Coronary Heart Disease = 52%
Lack of blood supply to part of brain, causing brain tissue death.
Training Rx for Health and Performance
Stroke: Lack of blood supply to part of brain, causing brain tissue death.
Two types of stroke = ?
Training Rx for Health and Performance
Stroke: Lack of blood supply to part of brain, causing brain tissue death
- (1) Ischemic = blockage of vessel
- (2) Hemorrhagic = rupture of vessel
Heart Failure
- Acute heart failure is caused by = ?
- Chronic heart failure is caused by = ?
Training Rx for Health and Performance
- Acute heart failure is caused by heart attack resulting from:
- Toxic substances or drugs
- Coronary artery blockage
- Chronic heart failure is caused by:
- Hypertension
- Multiple minor heart attacks
- Viral infection
High blood pressure at rest = ?
Training Rx for Health and Performance
Hypertension: High blood pressure at rest.
Peripheral artery disease specifically affects the arteries in the = ?
Training Rx for Health and Performance
Peripheral Artery Disease (PAD) specifically affects the arteries in the legs.
- PAD is also a type of peripheral vascular disease.
Peripheral Vascular Disease (PVD) can affect any blood vessel outside of the heart and brain.
- PVD is a general term for any vascular condition that affects the blood vessels.
Peripheral Vascular Disease (PVD) can affect = ?
Training Rx for Health and Performance
Peripheral Vascular Disease (PVD) can affect any blood vessel outside of the heart and brain.
- PVD is a general term for any vascular condition that affects the blood vessels.
The main forms that PVD may take include = ?
Training Rx for Health and Performance
The main forms that PVD may take include:
- Blood clots (for example, deep vein thrombosis or DVT),
- Swelling (inflammation),
- Narrowing and blockage of the blood vessels
Blood Pressure Categories = ?
Training Rx for Health and Performance
Uncontrollable factors associated with CAD = ?
Training Rx for Health and Performance
Uncontrollable factors associated with CAD:
- Age
- Being of male sex
- Heredity
Lipid Profile
High Risk:
- Total Cholesterol = ?
- LDL = ?
- HDL = ?
- Triglycerides = ?
Training Rx for Health and Performance
High Risk:
- Total Cholesterol = > 240
- LDL = > 160
- HDL = < 400
- Triglycerides = > 200
Duration of each exercise session = ?
Training Rx for Health and Performance
Duration of Each Exercise Session:
- Minimal duration threshold: 20-30 min / session
- Long-duration, low-intensity exercise
- Longer sessions of moderate intensity recommended for most
- High-intensity exercise is associated with:
- Greater cardiovascular risk
- Greater chance of orthopedic injury
- Lower adherence to training
Aerobic
Frequency of Training
Training Rx for Health and Performance
Frequency of Training
- Minimal threshold = 3 days/Wk
- Most increases in peak O2 consumption occur with 3 d·wk-1
- Increased frequency up to 5 d·wk-1 increases aerobic capabilities.
- Training frequencies >5 days/weekk = increase incidence of injury
Aerobic Training
- Minimal threshold (HR) = ?
- Range for near-optimal gains (HR) = ?
Training Rx for Health and Performance
Intensity = Most important variable
- Minimal threshold: 55-65% of maximal heart rate (HRmax).
- Upper end of range for health & fitness gains = 94% of HRmax
- Range for near-optimal gains: 77-90% HRmax
Formula to determine MAX Exercise HR = ?
Training Rx for Health and Performance
Formula to determine exercise HR:
- HRmax = 207 − (0.7 × age in years)
A specific % of HRmax represents a higher or ** lower %** of peak O2 consumption ?
Training Rx for Health and Performance
A specific % of HRmax represents a lower % of peak O2 consumption.
Karvonen method formula = ?
Training Rx for Health and Performance
HRR Method (Karvonen method): Used to estimate the HR needed to exercise at a specific % of peak O2 consumption.
- Formula =
- 220-age = Max HR
- Max HR - Resting HR = Heart Rate Reserve (HHR)
- HRR x Training Int % + Resting HR = Karvonen method
- For fitness gains, train at 40-85% peak O2 consumption
HRR = HRmax − HRrest
- Target HR (THR) is HR needed to exercise at a specific % of peak O2 consumption.
Metabolic Equivalents
1 MET = ?
Training Rx for Health and Performance
Metabolic Equivalents:
- 1 METt task = rate of O2 consumption at rest
- Measure intensity of activity in how many times greater than resting O2 consumption is required to perform it
- Resting O2 consumption = 3.5 mL·kg·min
- 3 METs = 3 × 3.5 mL·kg·min-1 = 10.5 mL·kg·min-1
- The greater the METs, the greater the intensity
Has limitations, due to variance in environmental conditions & hydration status
Aerobic Training Guidelines
- Minimal threshold (min/day) = ?
- Intensity = ?
Training Rx for Health and Performance
Duration may progress from:
- Minimal threshold (20-30 min/day) / 60 min/day = upper to limit for aerobic fitness.
- Intensity may progress from 55% HRmax to 90% HRmax.
Interval Training
Interval Duration = ?
Training Rx for Health and Performance
Interval Duration:
- 5−10 sec for short-term sprint
- 30 sec−2 min for intermediate sprint
- > 2 min for aerobic/endurance
Training which involves random variations in speed and intensity, alternating between bursts of sprinting and slower ‘recovery’ jogging = ?
Training Rx for Health and Performance
Fartlek training: Running training which involves random variations in speed and intensity, alternating between bursts of sprinting and slower ‘recovery’ jogging
Detraining
Detraining
- Effects on Strength Training = ?
- Effects on Aerobic Training = ?
- Effects on Strength Training
- Cessation = loss of strength & power
- Reduced volume = strength is maintained if intensity is maintained
- Effects on Aerobic Training
- Cessation = Rapid decrease in peak O2 consumption
- Reduced volume = Aerobic capabilities are maintained if intensity is maintained
