Aerobic Endurance

Question 1

physical fitness

Answer 1

general term to describe ability to perform physical work

Question 2

physical work requires

Answer 2

• cardiorespiratory function
• muscular strength
• muscular endurance
• musculoskeletal flexibility

Question 3

fitness levels are what

Answer 3

a continuum which range from poor to superior

Question 4

what is fitness levels dependent on

Answer 4

• energy expenditure during a bout of physical work

- VO2 max

Question 5

VO2 max

Answer 5

max amount of oxygen consumed per minute when the individual has reached max effort

Question 6

what is VO2 max influenced by

Answer 6

• age
• gender
• heredity
• inactivity
• disease

Question 7

common clinical ways to assess aerobic endurance

Answer 7

• modified bruce protocol
• 2 min walk test
• 6 min walk test
• cycle ergometer test

Question 8

endurance

Answer 8

ability to work for prolonged periods of time and the ability to resist fatigue

Question 9

muscular endurance

Answer 9

ability of an isolated muscle group to perform repeated contractions over a period of time

Question 10

CV endurance

Answer 10

ability to perform large muscle dynamic exercises

- walking, swimming, and/or biking for long periods of time

Question 11

aerobic conditioning improves what

Answer 11

the energy utilization of the muscle through an exercise program

Question 12

what is improvement of energy utilization a direct result of

Answer 12

increased levels of

• oxidative enzymes in the muscle
• mitochondrial density and size
• muscle fiber capillary supply

Question 13

what is the goal of aerobic exercise

Answer 13

adaptation

Question 14

adaption results in what

Answer 14

• increased efficiency of the CV system and active muscles

Question 15

what happens to the body when training performance improves due to an adaptation

Answer 15

same amount of work can be performed at a lower physiological cost

Question 16

what is adaptation dependent on

Answer 16

• ability of the organism to change and the training stimulus threshold

Question 17

do people with low level of fitness have more improvement of fitness or people with high level of fitness

Answer 17

low level of fitness

Question 18

when does deconditioning occur

Answer 18

with prolonged bed rest/sedentary lifestyle

Question 19

what decreases rapidly with deconditioning

Answer 19

• max oxygen consumption
• cardiac output
• muscular strength

Question 20

bed rest leads to

Answer 20

decreased of everything u can think of

Question 21

duration and intensity of activity determines what

Answer 21

which metabolic system contributes

Question 22

ATP-PC system

Answer 22

• anaerobic
• energy for short, quick bursts of activity
• during first 30s of intense exercise

Question 23

anaerobic glycolytic system

Answer 23

• anaerobic
• moderate intensity and short duration activity
• energy source for 30th-90th second of exercise

Question 24

aerobic system

Answer 24

• aerobic

- used after 2nd minute of exercise and beyond

Question 25

what is the fuel source for ATP-PC system

Answer 25

phosphocreatine

Question 26

what is the fuel source for the glycolytic system

Answer 26

glycogen

Question 27

what is the fuel source for aerobic system

Answer 27

glycogen, fats, proteins

Question 28

endurance training

Answer 28

fq or duration of physical activity to maintain certain level of aerobic fitness is less than required to improve it

Question 29

effective endurance training for any population must produce what

Answer 29

a conditioning or cardiovascular response

Question 30

a cardiac response increases what

Answer 30

myocardial contractility
cardiac output
HR
systolic blood pressure

Question 31

what happens with the vascular response with endurance training

Answer 31

• 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

Question 32

frequency of aerobic endurance

Answer 32

• not clear cut
• less important than intensity or duration
• depends on health and age of individual

Question 33

optimal frequency of training according to experts

Answer 33

• 3-4x/week
• 150-300mins of moderate intensity of aerobic exercise
• 2x a week doesnt do anything

Question 34

what is intensity based on

Answer 34

overload principle and specificity principle

- must be increased when adaptation occurs

Question 35

training stimulus threshold dependent on:

Answer 35

level of health
level of activity
age
gender

Question 36

conditioning response generally occurs when

Answer 36

60-90% max HR

50-85% VO2max

Question 37

exercise at high intensity for shorter period of time produces what

Answer 37

greater improvement in VO2max than exercising at moderate intensity for a longer period of time

Question 38

high intensity and longer exercise intervals =

Answer 38

faster training effect

Question 39

optimal time for aerobic endurance is dependent on what

Answer 39

on total work performed, intensity and fq

- greater intensity, shorter duration

Question 40

ideal program

Answer 40

meet individual needs

- skill of individual, competitiveness and aggressiveness, environmental conditions

Question 41

warm up does what

Answer 41

• address lag time
• increase muscle temp
• dilation of capillaries to improve circulation
• reduce risk of injury

Question 42

cool down period does what

Answer 42

• 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