Aerobic Exercise Flashcards
bodily movement produced by the contraction of skeletal muscles that result in a substantial increase in caloric requirements over resting energy expenditure
physical activity
any planned and structured physical activity designed to improve or maintain physical fitness
exercise
ability to perform physical work
physical fitness
measure of the body’s capacity to use oxygen; maximum amount of O2 consumed per minute at max effort
Maximum Oxygen Consumption (VO2 max)
ability to work for prolonged period of time & ability to resist fatigue; muscular & cardiopulmonary
Endurance
augmentation of the energy utilization of the muscle by means of an exercise program
Aerobic Exercise Training (Cardiorespiratory Endurance):
oxygen consumed per kg of body weight per minute (mL/kg)
MET
sitting, standing, self-care, making bed, food shopping, walking less than 2.5mph
what MET
light activity; 1-2.9
Walking downstairs, walking 2.5 mph to less than 3.5 mph, mowing the lawn with a power mower and playing golf
moderate activity 3-5.9
Walking more than 3.5 mph, swimming laps, jogging, running at five mph, shoveling snow
what MET
vigorous activity 6-8.8
stress test
use to evaluate disease severity, px, & determine functional capacity for exercise program
normal response to stress testing
HR + 8-12/MET
BP + 8-12/MET
- <250/115
RR increases; SOB & no labored
increase in blood flow
- face is red
FITT-VP
frequency
intensity
time
type
volume
progression
Stress > what is regularly encountered during everyday life
overload principle
- typically 60-90%T of max HR
low intensity time
45 min
moderate intensity time
20-30 min @ 70% hr max
high intensity time
10-15 min
deconditioned pts
3-5 min daily
product of frequency, intensity, and time
volume
progression
- Increase time
- increase frequency
- increase intensity
exercise recommendations for children 6-17
60 min of mod-vigorous exercise a day
exercise recommendations for adults
30 min x 5days/wk mod intensity
20 min x3days/wk vigorous intensity
combo of both: 75-150 min/wk
component of exercise program x3
warm-up
aerobic exercise
cool-down
enhance the numerous adjustments that must take place before physical activity, reduce risk for injury
10 min
HR within 20 bpm of target HR
warm-up period
aerobic exercises x3
continuous training
interval
circuit
steady, sub-max energy
20-60 min
continuous training
work, followed by rest
less demanding
interval training
stress both aerobic & anaerobic system
series of exercise activities
repeats
circuit training
prevent pooling of blood in extremities
prevent fainting enhance recovery
prevent CV complication
5-10 min
static stretching
cool-down period
