aerobic exercise

Question 1

key terms and concepts

physical activity

Answer 1

any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure

Question 2

key terms and concepts

exercise

Answer 2

any planned and structured physical activity designed to improve or maintain physical fitness

Question 3

key terms and concepts

physical fitness

Answer 3

ability to perform physical work and requires
- cardiorespiratory functioning
- muscular strength
- endurance
- msk flexibility

Question 4

key terms and concepts

maximum oxygen consumption (VO2 max)

Answer 4

simply a measure of the body’s capacity to use oxygen; it is the max amount of O2 consumed per min with max effort

Question 5

endurance

Answer 5

a measure of fitness. The ability to work for prolonged periods of time and the ability to resist fatigue
- cardiovasculr endurance
- muscular endurance

Question 6

what is the physiological adaptation of cardiac output with aerobic exercise?

Answer 6

increase

Question 7

what is the physiological adaptation of resting heart rate with aerobic exercise?

Answer 7

decrease

Question 8

what is the physiological adaptation of resting blood pressure with aerobic exercise?

Answer 8

decrease

Question 9

what is the physiological adaptation of blood volume with aerobic exercise?

Answer 9

incease
- # of RBC increase
- plasma vol increases

Question 10

what is the physiological adaptation of capillaries with aerobic exercise?

Answer 10

number of capillaries increases

Question 11

what is the physiological adaptation of mitochondria with aerobic exercise?

Answer 11

increase size
increase number

Question 12

what is the physiological adaptation of alveoli activity with aerobic exercise?

Answer 12

increase

Question 13

how long does it take for aerobic changes to be noticed/measured?

Answer 13

as little as 10-12 weeks

Question 14

What does FITT-VP stand for?

Answer 14

Frequency
Intensity
Time
Type
Volume
Progression

Question 15

What is recommended frequency?

Answer 15

3 X a week

• jury is still out on this but we know that 2x a week does not evoke cardiovascular changes

Question 16

What is the sweet spot for max gains in aerobic training?

Answer 16

% 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

Question 17

what is time (duration) dependent on?

Answer 17

• total work performed
• exercise intensity and frequency
• fitness level

Question 18

what is the way to determine heart rate?

Answer 18

220-age
or
207 - (0.7 X age)

Question 19

if you are working at 70% of your HRmax what time from of work is generally optimal?

Answer 19

20-30 minutes

Question 20

what are the 3 phases of progression

Answer 20

• time
• frequency
• intensity

load it or lose it

Question 21

give the term

at least 3x a week

Answer 21

frequency

Question 22

give the term

60%-90% ma HR for healthy individuals; as low as 40-60% for those with cardiopulmonary disease

Answer 22

intensity

Question 23

give the term

20-30 min 70% max HR; 45 min ,70% max HR; 10-15 min vigorous; 3x5 min daily for decondtioned pt

Answer 23

time

Question 24

give the term

variable depending on intensity and skill

Answer 24

type

Question 25

give the term

variable depending on frequency, intensity, and time; MET minutes/week, kcal/week etc

Answer 25

volume

Question 26

give the term

increase time first, then frequency, then intensity

Answer 26

progression