Aerobic Endurance Flashcards
physical fitness
general term to describe ability to perform physical work
physical work requires
- cardiorespiratory function
- muscular strength
- muscular endurance
- musculoskeletal flexibility
fitness levels are what
a continuum which range from poor to superior
what is fitness levels dependent on
- energy expenditure during a bout of physical work
- VO2 max
VO2 max
max amount of oxygen consumed per minute when the individual has reached max effort
what is VO2 max influenced by
- age
- gender
- heredity
- inactivity
- disease
common clinical ways to assess aerobic endurance
- modified bruce protocol
- 2 min walk test
- 6 min walk test
- cycle ergometer test
endurance
ability to work for prolonged periods of time and the ability to resist fatigue
muscular endurance
ability of an isolated muscle group to perform repeated contractions over a period of time
CV endurance
ability to perform large muscle dynamic exercises
- walking, swimming, and/or biking for long periods of time
aerobic conditioning improves what
the energy utilization of the muscle through an exercise program
what is improvement of energy utilization a direct result of
increased levels of
- oxidative enzymes in the muscle
- mitochondrial density and size
- muscle fiber capillary supply
what is the goal of aerobic exercise
adaptation
adaption results in what
- increased efficiency of the CV system and active muscles
what happens to the body when training performance improves due to an adaptation
same amount of work can be performed at a lower physiological cost
what is adaptation dependent on
- ability of the organism to change and the training stimulus threshold
do people with low level of fitness have more improvement of fitness or people with high level of fitness
low level of fitness
when does deconditioning occur
with prolonged bed rest/sedentary lifestyle
what decreases rapidly with deconditioning
- max oxygen consumption
- cardiac output
- muscular strength
bed rest leads to
decreased of everything u can think of
duration and intensity of activity determines what
which metabolic system contributes
ATP-PC system
- anaerobic
- energy for short, quick bursts of activity
- during first 30s of intense exercise
anaerobic glycolytic system
- anaerobic
- moderate intensity and short duration activity
- energy source for 30th-90th second of exercise
aerobic system
- aerobic
- used after 2nd minute of exercise and beyond
what is the fuel source for ATP-PC system
phosphocreatine
what is the fuel source for the glycolytic system
glycogen
what is the fuel source for aerobic system
glycogen, fats, proteins
endurance training
fq or duration of physical activity to maintain certain level of aerobic fitness is less than required to improve it
effective endurance training for any population must produce what
a conditioning or cardiovascular response
a cardiac response increases what
myocardial contractility
cardiac output
HR
systolic blood pressure
what happens with the vascular response with endurance training
- generalized vasoconstriction shunting arterial blood to working areas
- veins of working and nonworking muscles pump to increase cardiac return
- muscles traning develops a greater ocidative capacity with an increase in blood flow to the area
frequency of aerobic endurance
- not clear cut
- less important than intensity or duration
- depends on health and age of individual
optimal frequency of training according to experts
- 3-4x/week
- 150-300mins of moderate intensity of aerobic exercise
- 2x a week doesnt do anything
what is intensity based on
overload principle and specificity principle
- must be increased when adaptation occurs
training stimulus threshold dependent on:
level of health
level of activity
age
gender
conditioning response generally occurs when
60-90% max HR
50-85% VO2max
exercise at high intensity for shorter period of time produces what
greater improvement in VO2max than exercising at moderate intensity for a longer period of time
high intensity and longer exercise intervals =
faster training effect
optimal time for aerobic endurance is dependent on what
on total work performed, intensity and fq
- greater intensity, shorter duration
ideal program
meet individual needs
- skill of individual, competitiveness and aggressiveness, environmental conditions
warm up does what
- address lag time
- increase muscle temp
- dilation of capillaries to improve circulation
- reduce risk of injury
cool down period does what
- prevent pooling of blood in extremities
- prevent faintint by increasing return of blood to heart and brain
- enhance the recovery period with oxidation of metabolic waste and replacement of energy stores
