AEROBIC EXERCISES Flashcards
as a result of the bodily movement, there is an increase in _____
resting energy expenditure
fitness parameters
- Flexibility
- cardiorespiratory endurance
- balance
- muscle strength and endurance
a set of attributes a person has in regards to his/her ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility; determined by a combination of regular activity and genetically inherited ability
Physical fitness
give at least 5 effects of deconditioning
- dec mm mass
- dec strength
- dec cardiovascular function
- dec total blood volume
- dec plasma volume
- dec heart volume
- dec orthostatic tolerance
- dec exercise tolerance
- dec bone mineral density
when are significant changes usually measured?
10 - 12 weeks
detraining happens ____ after cessation of exercise
2 weeks
what is VO2max
maximal aerobic capacity
refered to as the amount of blood pumped out by the left ventricle with each beat; the difference between end-diastolic and end-systolic volume
stroke volume
In a normal heart, SV increases linearly with workload up to how many percent?
40-50%
Factors that influence magnitude of change in SV
- exercise intensity, body position, ventricular function
approximate amount of cardiac output
5ml/min
systolic BP normally increases in proportion to _______ and ___
oxygen consumption; cardiac output
the two anaerobic energy systems
phospagen/ATP-PC system
anaerobic glycolytic
during when is ATP-PC system used
first 30 seconds of intense exercise
Source of energy from the 30th to 90th second
Anaerobic Glycolytic
Byproduct of anaerobic glycolytic
lactic acid
T/F: Max capacity of ATP-PC system is great, while max power is small
False
max capacity and power in anaerobic glycolytic
intermediate
system that is usually utilized at the second minute until the end of exercise
aerobic
in the aerobic system, where is ATP resynthesized?
mitochondria
fuel source for glycolytic
glycogen/glucose
fuel source in oxidative
glycogen, fats, and proteins
muscle fibers that are rich in myoglobin and mitochondria
slow-twitch / type I
muscle fibers with high glycolytic capacity
fast-twitch / type IIB
Type IIB can adapt and develop into these fibers
Type IIA
t/f: bursts of intensity develops muscle strength and weaker tendons and ligaments
false, it develops stronger tendons & ligaments
intense activity uses what energy systems?
ATP-PC and Anaerobic Glycolytic
t/f: activity with large muscles use ATP-PC, anaerobic glycolytic, and aerobic systems
true
what are the cardiovascular responses to exercise
- peripheral vasoconstriction in non-exercising muscles
- increased myocardial contractility
- increased heart rate
- increased systolic BP
Specific cardiac effects in response to exercise
- SA node depolarization increases
- decrease in vagal stimuli
- increase in force development of cardiac myofibers
Peripheral effects in response to exercise
- net reduction in total peripheral resistance
- inc CO
- inc in SBP
what are the respiratory responses to exercise?
- gas exchange increases across the alveolar-capillary membrane
- minute ventilation increases as respiratory frequency and tidal volume increase
- alveolar ventilation inc by 10-20 fold during heavy exercise
- higher physical activity requirement = more acute response
what are the responses providing additional oxygen to the muscles
- inc BF
- inc oxygen extraction
- increase oxygen consumption
Cardiovascular changes that occur at rest
- reduction in resting HR
- decrease in BP (largest in SBP; most prominent in Htn pts)
- inc in BV and hemoglobin
what effect of exercise cause significantly lower resting heart rate in athletes?
bradycardic effect of exercise
Cardiovascular changes during exercise
- reduction in HR (more inc of HR in untrained individuals)
- inc stroke volume
- inc cardiac output
- inc oxygen extraction by working muscles
- dec BF to the working muscles
- dec myocardial oxygen consumption
respiratory changes at rest
- larger lung volumes
- larger diffusion capacities
respiratory changes during exercise
- larger diffusion capacities
- smaller amount of air is ventilated at same oxygen consumption rate
- inc Max. minute ventilation
- inc ventilatory efficiency
metabolic changes at rest
- muscle hypertrophy and inc capillary density
- inc number and size of mitochondria
- inc muscle myoglobin concentration
metabolic changes during exercise
- dec rate of depletion of muscle glycogen
- lower blood lactate levels
- less reliance on ATP-PC and inc capability to oxidize carbohydrates (CHO)
Other system changes seen
- dec body fat
- dec blood cholesterol and triglyceride
- inc heat acclimatization
- inc in breaking strength of bones and ligaments
- increase in tensile strength of tendons
physiologic factors of recovery
adequacy of the blood supply to the working muscle and maintenance of a viable chemical environment
what replenishes the anaerobic energy sources of ATP-PC and lactic acid
oxidative energy system
extra oxygen that is taken and used to replenish the anaerobic energy sources after cessation of the exercise effort
excess post-exercise oxygen consumption (EPOC)
Indications for aerobic exercises:
give the type of population and the CDC recommendation
+ preschool (3-5 y/o) - physical activity everyday throughout the entire day
+ children and adolescent (6-17 y/o) - 60 mins or more of moderate to vigorous intensity of physical activity daily
+ Adults (18-64 y/o), (35 y/o & older), and older adults (>65 y/o) - at least 150 mins a wk of moderate intensity activity such as brisk walking
+ adult c chronic conditions and disabilities, pregnant, and postpartum - at least 150 of moderate-intensity aerobic physical activity a week
precautions of aerobic exercises
- osteoporosis
- cancer undergoing chemotherapy
- controlled Htn
- diabetes
- heart disease
- medications
risk factors for cardiovascular diseases
- > 140 mmHg systolic or >90 mmHg diastolic BP
- smoking
- elevated serum cholesterol
- lack of regular exercise
- family history
- stress
- obesity
- sex : M>F (before menopause); after menopause: M = F
- age
contraindications for aerobic exercises
- acute MSK condition
- recent myocardial infarction
- complete heart block
- acute congestive heart failure
- unstable angina
- uncontrolled htn
minimal level of HRmax to stimulate conditioning response for healthy young individuals
70% HRmax
Karvonen’s formula
THR = HR rest + 60%-70% (HRmax-HRrest)
What is the formula (HRmax-HRrest) used for
Heart Rate Reserve
best measure of exercise intensity
VO2max (maximal oxygen consumption)
optional time and intensity for aerobic exercises
20-30 min session optimal at 60-70% HRmax
Greater intensity implies
shorter duration needed for adaptation
how long does exercise usually last if it is below HR threshold
45 min continuous exercise
how long should high-intensity exercise last
10-15 mins
what system should be stressed for specific aerobic activities such as cycling and running
cardiorespiratory system
safe progression of aerobic exercises
inc in time -> inc in frequency -> inc in intensity
why is warm-up important before exercise
- in order for the body to have the anticipatory response before exercise (e.g. gradual inc in HR, RR, shunting)
- prevents/decrease MSK system to injury and occurrence of ischemic ECG changes and arrhythmias
- to inc muscle and core temperature
what are the different physiological response during warm-up
- inc in muscle temp
- inc need for oxygen to meet the energy demands of muscle
- dilation of constricted capillaries
- adaptation in sensitivity of neural respiratory to various exercise stimulants
- inc in venous return
what are the methods of training in aerobic exercise period
- continuous
- interval
- circuit
- ciruit-interval
Most effective way to improve endurance; usually done 20-60 mins s exhausting the oxygen transport system
continuous training
energy requirement for continuous training
submaximal, sustained throughout training period
this improves strength and power more than endurance; ATP and O2 are replenished by aerobic system during relief; exercise is followed by either rest or work relief interval
interval training
series of exercise activities that is continuous and repeated several times; can improve both strength and endurance by stressing both aerobic and anaerobic systems
circuit training
training for pts who cannot handle full circuit training; interaction of anaerobic & aerobic production of ATP
circuit-interval training
This period prevents pooling of blood in extremities, fainting, and soreness
cool down period
what are the other effects of doing cool down period, aside from pooling blood, fainting, and soreness?
- enhancing recovery period c oxidation of metabolic waste & replacement of energy stores
- prevent myocardial ischemia, arrhythmia, or other complications
Tips to prevent injuries or adverse effects
- correct footwear & clothing
- avoid hard surfaces
- proper warm-up and stretching
- hydrate
how to document aerobic exercises
Type of aerobic exercise x < THR > x < duration of exercise> x < warm-up & cool down duration) x <frequency> to <tx></tx></frequency>
ex:
Treadmill walking x THR of 90 bpm x 30 mins x 10 mins warm-up & cool down x 2 days/wk for 5 wks to inc tolerance in walking for longer distances.
