Aerobic Exercise Flashcards
Cool-down purpose + guidelines
Prevent pool blood+faint/venus return, ^| recovery period, prev CV complications
5-10 min total body, HR w/i 20 bt of target HR
Type of AExercise Program
Circuit-Interval
Circuit
Interval
Continuous
Int 20s on, 10s off, cycle through exercises
Series of exercise activity, repeated stat + dyn eff)
Tot work > Continuous, str+pwr
Submax, 20-60min, endurance
Warm-up purpose + guideline
10-min total body, HR w/i 20 beats target HR
ACSM Rec Adults weekly exercise
30 min mod 5x/wk, 20mins vig 3x/wk
Specificity Principle
Type of physiologic demand on body = adaptation type
Time (Duration)
Type (Mode)
Greater intensity, shorter dur
Large muscle groups in rythym
Conditioning response Hr
Target/Exercise HR formula
60-90%, 70% max minimum for yong adults
EHR = HRrest + %*(HRmax -HRrest)
HRmax = 220 - age
Frequency of Exercise
3-4x per week, 2x/wk doesn’t chg CV resp., less impt than dur or intensity
VO2Max
Defn
Units
Depends on Biochem
Max Oxyg Cons - measure of body capacity to use O2 per minute when max effort.
mL/kg per min
Transport, blood oxygen-binding capacity, cardiac func, oxyg extract cap, muscl oxid pot
Muscular vs CV Endurance
Isolated muscle contract vs large dynamic exercise over time
Aerobic exercise incr in energy utiliz is direct result of
Depends on
lvl of oxid enzy, mitochondrial density, muscle fibre cap
Intensity, duration, freq
Significant changes in CV occur in ____weeks chg measured in
Types of chg
10-12 weeks
Neurologic, physical, biochem
mVO2Max
Demand for O2 > Supply =
Measure of oxygen consumed by myocardial
Myocardial Ischemia
Deconditioning impacts
v| in: Total blood volume (CO?) Plasma Heart Orthostatic tolerance (gravity?) Bone min dens
