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MSK2 LEC > AEROBIC EXERCISES > Flashcards

AEROBIC EXERCISES Flashcards

1
Q

as a result of the bodily movement, there is an increase in _____

A

resting energy expenditure

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2
Q

fitness parameters

A
  • Flexibility
  • cardiorespiratory endurance
  • balance
  • muscle strength and endurance
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3
Q

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

A

Physical fitness

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4
Q

give at least 5 effects of deconditioning

A
  • 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
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5
Q

when are significant changes usually measured?

A

10 - 12 weeks

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6
Q

detraining happens ____ after cessation of exercise

A

2 weeks

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7
Q

what is VO2max

A

maximal aerobic capacity

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8
Q

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

A

stroke volume

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9
Q

In a normal heart, SV increases linearly with workload up to how many percent?

A

40-50%

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10
Q

Factors that influence magnitude of change in SV

A
  • exercise intensity, body position, ventricular function
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11
Q

approximate amount of cardiac output

A

5ml/min

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12
Q

systolic BP normally increases in proportion to _______ and ___

A

oxygen consumption; cardiac output

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13
Q

the two anaerobic energy systems

A

phospagen/ATP-PC system

anaerobic glycolytic

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14
Q

during when is ATP-PC system used

A

first 30 seconds of intense exercise

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15
Q

Source of energy from the 30th to 90th second

A

Anaerobic Glycolytic

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16
Q

Byproduct of anaerobic glycolytic

A

lactic acid

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17
Q

T/F: Max capacity of ATP-PC system is great, while max power is small

A

False

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18
Q

max capacity and power in anaerobic glycolytic

A

intermediate

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19
Q

system that is usually utilized at the second minute until the end of exercise

A

aerobic

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20
Q

in the aerobic system, where is ATP resynthesized?

A

mitochondria

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21
Q

fuel source for glycolytic

A

glycogen/glucose

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22
Q

fuel source in oxidative

A

glycogen, fats, and proteins

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23
Q

muscle fibers that are rich in myoglobin and mitochondria

A

slow-twitch / type I

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24
Q

muscle fibers with high glycolytic capacity

A

fast-twitch / type IIB

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25
Q

Type IIB can adapt and develop into these fibers

A

Type IIA

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26
Q

t/f: bursts of intensity develops muscle strength and weaker tendons and ligaments

A

false, it develops stronger tendons & ligaments

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27
Q

intense activity uses what energy systems?

A

ATP-PC and Anaerobic Glycolytic

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28
Q

t/f: activity with large muscles use ATP-PC, anaerobic glycolytic, and aerobic systems

A

true

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29
Q

what are the cardiovascular responses to exercise

A
  • peripheral vasoconstriction in non-exercising muscles
  • increased myocardial contractility
  • increased heart rate
  • increased systolic BP
30
Q

Specific cardiac effects in response to exercise

A
  • SA node depolarization increases
  • decrease in vagal stimuli
  • increase in force development of cardiac myofibers
31
Q

Peripheral effects in response to exercise

A
  • net reduction in total peripheral resistance
  • inc CO
  • inc in SBP
32
Q

what are the respiratory responses to exercise?

A
  • 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
33
Q

what are the responses providing additional oxygen to the muscles

A
  • inc BF
  • inc oxygen extraction
  • increase oxygen consumption
34
Q

Cardiovascular changes that occur at rest

A
  • reduction in resting HR
  • decrease in BP (largest in SBP; most prominent in Htn pts)
  • inc in BV and hemoglobin
35
Q

what effect of exercise cause significantly lower resting heart rate in athletes?

A

bradycardic effect of exercise

36
Q

Cardiovascular changes during exercise

A
  • 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
37
Q

respiratory changes at rest

A
  • larger lung volumes
  • larger diffusion capacities
38
Q

respiratory changes during exercise

A
  • larger diffusion capacities
  • smaller amount of air is ventilated at same oxygen consumption rate
  • inc Max. minute ventilation
  • inc ventilatory efficiency
39
Q

metabolic changes at rest

A
  • muscle hypertrophy and inc capillary density
  • inc number and size of mitochondria
  • inc muscle myoglobin concentration
40
Q

metabolic changes during exercise

A
  • dec rate of depletion of muscle glycogen
  • lower blood lactate levels
  • less reliance on ATP-PC and inc capability to oxidize carbohydrates (CHO)
41
Q

Other system changes seen

A
  • 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
42
Q

physiologic factors of recovery

A

adequacy of the blood supply to the working muscle and maintenance of a viable chemical environment

43
Q

what replenishes the anaerobic energy sources of ATP-PC and lactic acid

A

oxidative energy system

44
Q

extra oxygen that is taken and used to replenish the anaerobic energy sources after cessation of the exercise effort

A

excess post-exercise oxygen consumption (EPOC)

45
Q

Indications for aerobic exercises:

give the type of population and the CDC recommendation

A

+ 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

46
Q

precautions of aerobic exercises

A
  • osteoporosis
  • cancer undergoing chemotherapy
  • controlled Htn
  • diabetes
  • heart disease
  • medications
47
Q

risk factors for cardiovascular diseases

A
  • > 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
48
Q

contraindications for aerobic exercises

A
  • acute MSK condition
  • recent myocardial infarction
  • complete heart block
  • acute congestive heart failure
  • unstable angina
  • uncontrolled htn
49
Q

minimal level of HRmax to stimulate conditioning response for healthy young individuals

A

70% HRmax

50
Q

Karvonen’s formula

A

THR = HR rest + 60%-70% (HRmax-HRrest)

51
Q

What is the formula (HRmax-HRrest) used for

A

Heart Rate Reserve

52
Q

best measure of exercise intensity

A

VO2max (maximal oxygen consumption)

53
Q

optional time and intensity for aerobic exercises

A

20-30 min session optimal at 60-70% HRmax

54
Q

Greater intensity implies

A

shorter duration needed for adaptation

55
Q

how long does exercise usually last if it is below HR threshold

A

45 min continuous exercise

56
Q

how long should high-intensity exercise last

A

10-15 mins

57
Q

what system should be stressed for specific aerobic activities such as cycling and running

A

cardiorespiratory system

58
Q

safe progression of aerobic exercises

A

inc in time -> inc in frequency -> inc in intensity

59
Q

why is warm-up important before exercise

A
  • 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
60
Q

what are the different physiological response during warm-up

A
  • 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
61
Q

what are the methods of training in aerobic exercise period

A
  • continuous
  • interval
  • circuit
  • ciruit-interval
62
Q

Most effective way to improve endurance; usually done 20-60 mins s exhausting the oxygen transport system

A

continuous training

63
Q

energy requirement for continuous training

A

submaximal, sustained throughout training period

64
Q

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

A

interval training

65
Q

series of exercise activities that is continuous and repeated several times; can improve both strength and endurance by stressing both aerobic and anaerobic systems

A

circuit training

66
Q

training for pts who cannot handle full circuit training; interaction of anaerobic & aerobic production of ATP

A

circuit-interval training

67
Q

This period prevents pooling of blood in extremities, fainting, and soreness

A

cool down period

68
Q

what are the other effects of doing cool down period, aside from pooling blood, fainting, and soreness?

A
  • enhancing recovery period c oxidation of metabolic waste & replacement of energy stores
  • prevent myocardial ischemia, arrhythmia, or other complications
69
Q

Tips to prevent injuries or adverse effects

A
  • correct footwear & clothing
  • avoid hard surfaces
  • proper warm-up and stretching
  • hydrate
70
Q

how to document aerobic exercises

A

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.

MSK2 LEC (7 decks)

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