Aerobic Exercise

Question 1

ability to perform large mm, dynamic exercise for long periods of time

Answer 1

cardiovascular endurance

Question 2

ventilation of the lungs and O2 consumption

for pts with pulmonary disease or obese pts

Answer 2

pulmonary endurance

Question 3

cardiorespiratory training results in: (3)

Answer 3

• higher fitness levels
• slows the decline in functional capacity with normal aging
• re-condition individuals with illness or chronic disease

Question 4

Aerobic fitness depends on… (3)

Answer 4

1. cardiovascular system
2. respiratory system
3. exercising muscles

Question 5

maximal oxygen consumption expressed as mL O2/kq of body weight per minute

Answer 5

VO2 Max

Question 6

analyze inspired air vs. expired air during maximal cardiovascular exercise

• highly accurate, but expensive
• used for diagnostic purposes/research
• usually uses bike or treadmill

Answer 6

direct measure of VO2 max

Question 7

analyze inspired air vs/ expired air during submaximal cardiovascular exercise

• uses relationship between HR (CO) and VO2
• uses treadmill or bike

Answer 7

indirect measure of VO2 max

Question 8

data from standardized tests/metabolic formulas; no gases analyzed

• good for large group of untrained individuals
• usually submaximal exercise
• can use bike or treadmill
• other standard tests include 1.5 mi run, 3 min step test

Answer 8

predicted assessing VO2 max

Question 9

3 normal physiological responses to exercise:

Answer 9

• sympathetic nervous system response: increase in blood flow to skeletal mm
• cardiac effects
• peripheral effects

Question 10

overall decrease in total peripheral resistance (TPR) with activity: (2)

Answer 10

• vasodilation to working mm

- vasoconstriction of vessels from non-working mm and organ systems

Question 11

3 benefits of cardiovascular exercise:

Answer 11

• reduced resting HR and reduced HR at a standard exercise load
• increased efficiency of the heart
• decreased resting blood pressure
• can improve VO2 max 5-30% and up to 50% in endurance athletes
• increase utilization of fats and carbohydrates
• increased production and size of mitochondria = increased efficiency/energy usage = increased energy

Question 12

What is needed to develop an appropriate conditioning program? (4)

Answer 12

1. mode of exercise
2. frequency of exercise
3. duration of exercise
4. intensity of exercise

Question 13

______:exercises that are repetitive. large-mm movements that are rhythmical in nature and use large amounts of O2

ie. running, walking, cycling, swimming, rowing, etc.

Answer 13

mode of exercise

Question 14

______: usually 3-5 times a week

Novice: 2-3x week
Intermediate: 3-4x week
Experienced: 4-5x week

Answer 14

frequency of aerobic conditioning

Question 15

_____: generally 20-30 minutes of continuous, intermittent (interval), or circuit training aerobic activity

Answer 15

duration of CV exercise

Question 16

_____: minimum of 10 minute bouts multiple times/ day necessary to improve aerobic capacity (cumulative)

• 3-5 min bouts in deconditioned pt is effective
• continuous, interval, or circuit

Answer 16

variations of aerobic exercise

Question 17

Variation ______:

no rest interval, exercise is performed for entire duration, changes minimally

Answer 17

continuous

Question 18

Variation ______: repeated higher intensity bouts (80%) with active rest (30-45%)

Answer 18

interval

Question 19

Variation ______: Employs several modes of that mix large and small mm groups as well as static and dynamic effort; improves strength and endurance

Answer 19

circuit

Question 20

_______ plays the principle role in maintaining increases in aerobic power. It should be between # - #% of Max HR.

Answer 20

Intensity

60-90%

Question 21

Calculating Maximum HR formula:

Answer 21

MHR = 220 - age

Question 22

Calculating Target HR formula: simple, quick way, but not most accurate

Answer 22

60 - 90% of MHR

ie. MHR x .6 = Target HR

Question 23

Calculating Target HR - Karvonen Equation:

Answer 23

Target HR =

resting HR + (% intensity (MHR - resting HR))

Question 24

calculate your own target HR if you are wanting to train at __ of your max HR.

(resting HR will be 70)

1. 60%
2. 75%
3. 85%
4. 90%

Answer 24

1. Reg equation = 117. Karvonen = 145
2. Reg = 146.25. Karvonen = 163.75
3. Reg = 165.75. Karvonen = 176.25
4. Reg = 175.50. Karvonen = 182.50

Question 25

Pt MUST train at least at #% of MHR for minimal improvement in CV endurance

#% is considered moderate

Up to #% for highly trained individuals

Answer 25

60%

70% is considered moderate

90% for highly trained

Question 26

___________: scale goes from 6 to 20

7 = very, very light

9 = very light

11 = fairly light

13 = somewhat hard

15 = hard

17 = very hard

19 = very, very hard

Answer 26

Borg’s Rating of Perceived Exertion

Question 27

_____ and ______ should be gradual and be done at the start of, and the completion of any aerobic exercise training

lower intensity, but sufficient to increase core and mm temp without fatigue

Answer 27

Warm up and Cool down

Question 28

Warm up and cool down should last #-# minutes and includes _______, _______, and _______.

Answer 28

5-15 minutes

calisthenics, slow walking, and stretching

Question 29

________: Need to do aerobic exercise to improve aerobic endurance

Answer 29

specificity of training

Question 30

decoonditioning: reduction is work capacity can be lost in as little as # days

Answer 30

12

Question 31

one loses #% aerobic capacity per week on bed rest

Answer 31

7%

Question 32

principle: to improve, overload must be applied.

Answer 32

overload principle

Question 33

principle: benefits of exercise are transient and reversible

Answer 33

reversibility principle

Question 34

FITT equation =

Answer 34

Frequency, intensity, time, type