aerobic exercise Flashcards
key terms and concepts
physical activity
any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure
key terms and concepts
exercise
any planned and structured physical activity designed to improve or maintain physical fitness
key terms and concepts
physical fitness
ability to perform physical work and requires
- cardiorespiratory functioning
- muscular strength
- endurance
- msk flexibility
key terms and concepts
maximum oxygen consumption (VO2 max)
simply a measure of the body’s capacity to use oxygen; it is the max amount of O2 consumed per min with max effort
endurance
a measure of fitness. The ability to work for prolonged periods of time and the ability to resist fatigue
- cardiovasculr endurance
- muscular endurance
what is the physiological adaptation of cardiac output with aerobic exercise?
increase
what is the physiological adaptation of resting heart rate with aerobic exercise?
decrease
what is the physiological adaptation of resting blood pressure with aerobic exercise?
decrease
what is the physiological adaptation of blood volume with aerobic exercise?
incease
- # of RBC increase
- plasma vol increases
what is the physiological adaptation of capillaries with aerobic exercise?
number of capillaries increases
what is the physiological adaptation of mitochondria with aerobic exercise?
increase size
increase number
what is the physiological adaptation of alveoli activity with aerobic exercise?
increase
how long does it take for aerobic changes to be noticed/measured?
as little as 10-12 weeks
What does FITT-VP stand for?
Frequency
Intensity
Time
Type
Volume
Progression
What is recommended frequency?
3 X a week
- jury is still out on this but we know that 2x a week does not evoke cardiovascular changes
What is the sweet spot for max gains in aerobic training?
% of VO2 max: 60-80%
freq: 3-4 days
duration in min: 20-30
- more isnt always better!!! (needs to be done in a graded gradual measure)
- remember the physiological changes occur during rest not when activitly exercising
what is time (duration) dependent on?
- total work performed
- exercise intensity and frequency
- fitness level
what is the way to determine heart rate?
220-age
or
207 - (0.7 X age)
if you are working at 70% of your HRmax what time from of work is generally optimal?
20-30 minutes
what are the 3 phases of progression
- time
- frequency
- intensity
load it or lose it
give the term
at least 3x a week
frequency
give the term
60%-90% ma HR for healthy individuals; as low as 40-60% for those with cardiopulmonary disease
intensity
give the term
20-30 min 70% max HR; 45 min ,70% max HR; 10-15 min vigorous; 3x5 min daily for decondtioned pt
time
give the term
variable depending on intensity and skill
type
give the term
variable depending on frequency, intensity, and time; MET minutes/week, kcal/week etc
volume
give the term
increase time first, then frequency, then intensity
progression
