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Aerobic Endurance Flashcards

1
Q

What 4 things does physical work require?

A
  1. Cardiorespiratory function
  2. Muscular strength
  3. Muscular endurance
  4. Musculoskeletal flexibility
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2
Q

Fitness levels are based on what?

A
  • Based on energy expenditure during a bout of physical work

- based on direct or indirect measurement of body’s maximum oxygen consumption (VO2 max)

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3
Q

What is VO2 max?

A

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

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4
Q

VO2 max is influenced by what?

A 
Age
Gender
Heredity
Inactivity
Disease
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5
Q

What are common clinical ways to assess aerobic endurance? (4)

A
  1. Modified Bruce Protocol
  2. 2 minute walk test (walk as far as possible in 2 min)
  3. 6 minute walk test (walk as far as possible in 6 min)
  4. Cycle Ergometer Test (walking on treadmill/track)
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6
Q

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

A

Endurance

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7
Q

What is the ability of an isolated muscle group to perform repeated contractions over a period of time?

A

Muscular endurance

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8
Q

What is the ability to perform large muscle dynamic exercises? Examples?

A

Cardiovascular endurance (walking, swimming, biking for long periods of time)

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9
Q

What is improving the energy utilization of the muscle through an exercise program?

A

Aerobic conditioning

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10
Q

Improvement in energy utilization is direct result of increased levels of what? (3)

A
  1. Oxidative enzymes in the muscles
  2. Mitochondrial density and size
  3. Muscle fiber capillary supply
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11
Q

What is the goal of aerobic exercise?

A

Adaptation

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12
Q

Adaption during aerobic exercise results in increase efficiency of what? (2)

A
  1. CV system

2. Active muscles

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13
Q

T/F Training performance improves as the body adapts so that same amount of work can be performed at a lower physiological cost

A

True

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14
Q

Adaptation to aerobic conditioning is dependent on what two things?

A
  1. the ability of the organism to change

2. the training stimulus threshold (the stimulus that elicits a training response)

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15
Q

T/F Training stimulus thresholds are constant.

A

False, variable

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16
Q

T/F Person with a low level of fitness has more potential to improve than the one who has a high level of fitness.

A

True

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17
Q

What occurs with prolonged bed rest/sedentary lifestyle?

A

Deconditioning

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18
Q

What 3 aspects decrease rapidly in deconditioning?

A
  1. Maximum oxygen consumption
  2. Cardiac output (stroke volume)
  3. Muscular strength
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19
Q

Bed rest will lead to decreased… (8)

A
  1. muscle mass
  2. strength
  3. cardiovascular function
  4. total blood volume
  5. plasma volume
  6. orthostatic tolerance (upright)
  7. exercise tolerance
  8. bone mineral density
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20
Q

What determines the extent of which the metabolic system contributes? (2)

A
  1. Duration

2. Intensity of activity

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21
Q

What are the 3 major energy systems?

A
  1. Adenosine triphosphate phosphocreatine (ATP-PC)
  2. Anaerobic glycolytic system (minimal O2 consumption)
  3. Aerobic system
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22
Q

In the Adenosine triphosphate phosphocreatine (ATP-PC), what is stored in the muscle cell?

A

Phosphocreatine and ATP are stored in muscle cell

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23
Q

In the Adenosine triphosphate phosphocreatine (ATP-PC), what is used as the fuel source?

A

Phosphocreatine is fuel source

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24
Q

Is the Adenosine triphosphate phosphocreatine (ATP-PC) system aerobic or anaerobic?

A

Anaerobic

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25
The supply of ATP-PC is replenished when?
At rest
26
The Adenosine triphosphate phosphocreatine (ATP-PC) system is used for what types of activity? Time duration?
- Short, quick burts | - Major source of energy during first ~30 seconds of intense exercise
27
The Anaerobic glycolytic system uses what as the fuel source?
Glycogen (glucose) fuel source (glycolysis)
28
Is the Anaerobic glycolytic system aerobic or anaerobic?
anaerobic
29
What is the product of ATP synthesis during Anaerobic glycolytic system?
Lactic acid
30
The Anaerobic glycolytic system provides energy for what type of intensity/duration activities? Time duration?
- Provides energy for moderate intensity and short-duration activities - Major source of energy for ~30th-90th second of exercise
31
In the aerobic system, what is the fuel source used?
Glycogen, fats, and proteins (last) fuel sources
32
Where is ATP synthesized during the aerobic system?
ATP synthesized in mitochondria of muscle cell
33
T/F Increase mitochondria during aerobic training.
True
34
The ability to metabolize oxygen during aerobic training is related to the number and concentration of what?
Mitochondria
35
The aerobic system predominantly used at what time point of exercise?
System predominantly used after second minute of exercise and beyond
36
Frequency or duration of physical activity to maintain certain level of aerobic fitness is (more than/less than) required to improve it
Less than
37
T/F Effective endurance training for any population must produce a conditioning or cardiovascular response.
True
38
A cardiac response to endurance training will include increase of what 4 things?
1. Increased myocardial contractility 2. Increased cardiac output 3. Increased heart rate 4. Increase systolic blood pressure
39
Describe the vascular response to endurance training? (changes in veins? changes in oxidative capacity?)
- Vasoconstriction shunting arterial blood to working areas - Veins of working and nonworking muscles constricted to increase cardiac return - The muscles trained develops a greater oxidative capacity with an increase in blood flow to the area
40
What is the FITT principle?
Frequency Intensity Time Type
41
T/F Training for a particular sport or event is dependent on the specificity principle
True
42
T/F No clear cut information on the most effective frequency of exercise adaptation to occur.
True
43
T/F Frequency may be less important than intensity or duration
True
44
What is the expert opinion on frequency of endurance training?
- Optimal frequency of training generally 3-4x/week - 150-300 min of mod intensity aerobic exercise per week for adults - 2x/week does not generally produce cardiovascular changes, but may in highly deconditioned/sedentary individuals
45
Intensity of endurance training is based on what two principles?
1. Overload | 2. Specificity
46
Intensity must be (decreased/increased) once adaptation occurs to continue to improve.
Increased
47
Conditioning response generally occurs at ___% max HR and/or ___& VO2max.
Conditioning response generally occurs at 60-90% maximum heart rate and/or 50-85% VO2max
48
Sedentary individuals may elicit response to exercise as low as ____ of VO2max
40-50%
49
T/F Exercising at moderate intensity for a longer period of time produces greater improvements in VO2max than exercising at high intensity for shorter period of time.
False, Exercising at high intensity for shorter period of time (ex. HIIT=high intensity interval training) produces greater improvement in VO2 max than exercising at moderate intensity for a longer period of time
50
Optimal duration of exercise for cardiovascular conditioning dependent on what 3 aspects?
1. total work performed 2. intensity 3. frequency
51
T/F Generally the greater the intensity the shorter duration needed for adaptation
True
52
Expert opinion of time (duration) of endurance training:
- 20-30 minute session at 60-70% is optimal - 10-15 minutes adequate with high intensity - Three 5 minute daily periods for deconditioned individuals
53
In regard to types of endurance training there are many different types, but it's important to involve what?
Important involves large muscle groups activated in aerobic nature
54
What 3 aspects should be kept in mind when creating endurance training program for an individual?
1. Skill of individual 2. Competitiveness and aggressiveness 3. Environmental conditions
55
What will address the time lag between the onset of activity and bodily adjustments to meet the physical requirements?
Warm-up period
56
The warm-up period will cause what 3 changes to the body?
1. Increases muscle temperature 2. Dilation of capillaries to improve circulation 3. Reduces risk of injury
57
T/F Warm-up period should be gradual and sufficient to increase core and muscle temperature without causing fatigue or reducing energy stores.
True
58
Example of warm-up:
10 minute period of total body movement exercises i.e. walking or light jogging
59
How long should the cool down period be?
5-10 min
60
What 2 types of exercises for cool down period?
1. Total body movements | 2. static stretching
61
What is the purpose of a cool down period? (3)
1. Prevent pooling of blood in extremities 2. Preventing fainting by increasing return of blood to heart and brain 3. Enhance the recovery period with oxidation of metabolic waste and replacement of energy stores

CP2 (20 decks)

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