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Exercise for Health > Aerobic fitness > Flashcards

Aerobic fitness Flashcards

1
Q

What is aerobic fitness?

A
  • An activity that raises the heart rate and keeps it up for an extended period of time.
  • This means exercise is done with OXYGEN.
  • Examples include walking, running, swimming, biking, kickboxing, rowing, jumping.
  • Relies on competent aerobic exercise prescription of the correct intensity- if a person is working too hard, they are likely to be in an oxygen debt and start respiring anaerobically, therefore a balance of workload is important. Anaerobic respiration is less efficient and they are likely to fatigue sooner.
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2
Q

Give benefits of aerobic fitness

A
  • Improves blood glucose control.
  • Reduces risk of cancer (8 types).
  • Fat burning and so can assist in weight reduction.
  • Improves lung function.
  • Reduces risk of cardiovascular disease
  • Improves psychological wellbeing including depression.
  • Improved sleep
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3
Q

List the different types of aerobic fitness training

A
  • Continuous or LISS
  • Fartlek
  • Interval
  • Circuit
  • Weight Training
  • Cross
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4
Q

Describe continious/ LISS training

A

Low Intensity Steady State exercise- constant pace. 50/70% max heartrate, long but slow endurance training- 20-60 mins.

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5
Q

Describe fartlek training

A

Aerobic and anaerobic- speedplay (different speeds), utilised for running, cycling, skiing, short bursts of intense activity with active recovery.

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6
Q

Describe interval training

A

Aerobic and anaerobic- speedplay (different speeds), utilised for running, cycling, skiing, short bursts of intense activity with active recovery.

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7
Q

Describe circuit training

A

Develops muscular strength, each exercise provides a station to maintain progressive overload principles. 6-10 stations with breaks. All round fitness- CV and muscular endurance e.g. used in pulmonary rehab

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8
Q

Describe weight training

A

Training using weights, progressive overload principles. Used to build and maintain muscle mass: this helps with weight control and building/preventing loss of bone, reducing risk of fractures from osteoporosis and boosts energy levels and improves balance.

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9
Q

Describe cross training

A

Mixed approach training, lots of variety but exercise specificity still must be maintained. On and off season programmes with rest days.

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10
Q

Give the CMOs guidance for exercise freuquency

A

150 mins moderate intensity per week OR 75 mins vigorous intensity per week
Balance training 2x a week for older adults

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11
Q

Which factors must be considered when deciding exercise intensity

A

Medical history: CVD/renal disorders/fitness levels.
Often use results from maximal/submaximal tests to accurately prescribe intensity of exercise.
Results include measures such as VO2 and VO2max
METS
Heartrate max
Heartrate reserve

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12
Q

Define VO2

A

How efficiently oxygen is taken in and delivered to exercising tissues, predictor of current fitness level

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13
Q

Define VO2max

A

The maximum rate of oxygen consumption attainable during physical exertion

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14
Q

Why is it essential to perscribe correct intensity?

A

Correct intensity is essential as exercising below minimal threshold will not improve aerobic fitness parameters.

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15
Q

Why is it essential to perscribe correct intensity?

A

Correct intensity is essential as exercising below minimal threshold will not improve aerobic fitness parameters.

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16
Q

How is heartrate max calculated?

A

MaxHR= 220-AGE

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17
Q

How is heartrate reserve measured?

A

max heartrate- resting heartrate

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18
Q

Describe METS

A

MET is ratio of rate of energy expenditure in activity. METs = metabolic equivalents. One MET is defined as the energy you use when you’re resting or sitting still. One MET is approximately 3.5 milliliters of oxygen consumed per kilogram (kg) of body weight per minute. So, for example, if you weigh 160 pounds (72.5 kg), you consume about 254 milliliters of oxygen per minute while you’re at rest (72.5 kg x 3.5 mL). Differs due to age and fitness level. An activity that has a value of 4 METs means you’re exerting four times the energy than you would if you were sitting still (e.g. if person above performs an activity with value of 4 METS 4 x 254= 1016ml oxygen consumed per minute.)

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19
Q

How much effort is required for light exercise and what is the effect?

A

50-60%
Improves overall health and fitness

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20
Q

How much effort is required for light exercise and what is the effect?

A

60-70%
Improves basic endurance and fat burning

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21
Q

How much effort is required for moderate exercise and what is the effect?

A

70-80%
Improves aerobic fitness

22
Q

How much effort is required for hard exercise and what is the effect?

A

80-90%
Increases maximum performance capacity

23
Q

How much effort is required for very hard exercise and what is the effect?

A

90-100%
Develops maximum perormance and speed

24
Q

Why are measures of exercise intensity not equivalnet to another?

A

Cannot compare different methods of heartrate.
Outcomes vary depending what tests have been done.

25
Q

Which method is reccomending for measuring required intensity in exercise intensity

A

Heartrate reserves, VO2 reserve and threshold measures recommended for exercise prescription as exercise intensity can be over/underestimated using heartrate dependent methods, such as Hrmax or VO2.
METS and absolute oxygen uptake often misclassify oxygen intensity as they don’t consider individual factors, resulting in under/overestimation of intensity

26
Q

How do you calculate target heartrate?

A

Target HR (THR) = [(HR max – HR rest) x % intensity desired] + HR rest.

27
Q

What are HR reserves for light, moderate and intense aerobic exercise?

A

o HR reserves for light aerobic exercise= 30-39%
o For moderate aerobic exercise = 40-50%
o For vigorous aerobic execrise= 60-89%

28
Q

How is target VO2R calculated?

A

Target VO2R = [VO2 max – VO2 rest) x %intensity desired] + VO2 rest

29
Q

How is target VO2 calculated?

A

Target VO2 = VO2 max x % intensity desired.

30
Q

How are target METS calculated?

A

Target MET = [(VO2 max) / 3.5mL.Kg-1.min-1] x %intensity desired.

31
Q

How must aerobic exercise must adults do daily?

A
  • Most adults 30 – 60 minutes per day
  • Can start at 10 minutes and progress upwards.
32
Q

Give examples of types of aerobic fitness training?

A
  • Rhythmic large muscle group exercises.
  • Can require little previous skill to perform.
  • Includes walking, cycling, jogging etc.
33
Q

Outline how SPORT principles can be applied to aerobic training

A
  • Specificity- specific adaptions to impose demand principles
  • Progressive Overload- gradually increasing training, by endurance/duration/tempo etc.
  • Reversibility- systems will decondition if training stops, so programme must be achievable long term. Gradually increase to avoid breaks in training, reduce risks of injury
  • The Individual / Variability – Change up exercises to prevent boredom and prevent overuse of exercises that cause strains/injuries, whilst maintaining specificity. Individual biological and social factors along with medical factors and CV status important to consider.
34
Q

Why does rate of progression vary?

A
  • Individual health status
  • Training Responses
  • Previous physical fitness
  • Program goals to motivate
35
Q

Give examples of progression for aerobic exercise

A

-Step on spot, march on spot with high knees, march on spot with high knees and upper limbs, step ups
-Walking, increased pace of walking, walking up hill, increased speed/length walk

36
Q

Define ‘density’

A

Density is the relationship between the mass of an object (kg) and the amount of space that object occupies (m3)

Different materials have different density ratios – Granite has a density of 2,700kg/m3, feathers 4kg/m3

37
Q

Give the density of water

A

Water at 4C has a density of 1000kg/m3 – about 1000 times denser than air – salty water is much more dense than this

38
Q

What is the Archimedes Principle?

A

When an object is immersed in water it displaces the same volume of water as the volume it occupies and receives an opposite force accordingly
Density is what determines if we float or sink. Human beings are roughly ~970kg/m3 – very lean and muscly individuals will be more dense (sorry) and will tend to sink (sorry again), individuals with a higher proportion of adipose tissue will tend to float
Our density can be manipulated in simple ways – such as by taking a deep breath

39
Q

Describe buoyance

A

Buoyancy is the reactive force of displacing water and is in direct opposition to mass and gravity (it points upwards)

The more of an object that is submerged, the more buoyancy force is created and the less that object is subjected to the downwards force of gravity and mass
Very simply, the more submerged in water we become, the less we seem to weigh

By the time we’re immersed up to our neck (C7) we weigh about 10% of our bodyweight on land

40
Q

Describe the hydrostatic pressure of water

A

Density creates pressure – pressure is the force exerted by one substance on another

Hydrostatic pressure is an essential mechanism in many elements of human physiology (remember hydrostatic pressure vs oncotic pressure in our circulatory system?)

Hydrostatic pressure increases with depth (by about 1mmHg per 1.4cm) – deeper you submerge an object, the more pressure it is subjected to

41
Q

Describe the viscosity of water

A

Water is actually a very sticky substance – it is inherently hydrophilic and possess a high degree of internal friction
Water molecules resist being separated from other molecules of water
Moving through water creates separation of water molecules – which requires effort - and also produces a force known as drag

42
Q

Describe the principle of therodynamics of water

A

Because water is denser than air it is much better at storing and transferring thermal energy
The molecules of water are closer together and bump into each other more often, maintaining the energy of the substance
It holds heat roughly 1,000 times better than air and transmits it roughly 25 times faster

43
Q

Give contradictions to exercise in water

A

-Acute systemic illness
Acute vmiting/diorhoea
-Chlorine/bromine allergy
-Angina
-Shortness of breath
-Open wounds
-HIV positive/Hep C during menstruation

44
Q

What is the theraputic application of density/buoyance?

A

Force of buoyancy acts directly opposite to the force of gravity and mass
Normal muscle activation for known movements is reversed under water

45
Q

What is the theraputic application of hydrostaic pressure?

A

Increased circulatory load centrally
Increased work of breathing when thorax is immersed

46
Q

Give the theraputic application of velocity and drag

A

Velocity-dependent resistance – faster speed = more resistance
Drag – larger surface area = more resistance
Turbulence – region of negative pressure can assist for mobility or resist for strengthening

47
Q

Give the theraputic application of thermodynamic principles

A

Therapeutic cold for recovery, minimisation of inflammation
Therapeutic heat for pain relief, improved circulation, relaxation and soft tissue elasticity

48
Q

Give examples of hydrotherapy equipment to aid safety/positioning

A

Neck collar
Armbands
Weights (individuals with muscle atrophy may have less dense limbs and these limbs will tend to float, making upright positioning challenging)
Noodle/kickboards

49
Q

Give examples of hydrotherapy equipmentto aid a therapeutic objective

A

Paddles/petals/flippers – increase surface area of limb
Floats/noodles/inflatables – manipulate buoyancy
Balls/nets/hoops – gaming or play
Jets/wave machines – manipulate turbulence and drag
Underwater treadmills/cycles/seats – task-specific training

50
Q

Describe the hydrotherapy session overview

A

Warm-up (5 minutes) – ensure adequate circulation to extremities, mobilise painful areas to reduce sensitivity, prepare area for activity
Strength activities – use of buoyancy, viscosity and drag
Functional activities – balance, specific challenges (SLS, walking backwards, fast adaptations etc.)
Warm-down (5 minutes) – reduce HR and activity level +/- stretches, relaxation, etc.
Need to go deeper in water if injury higher up: e.g. shoulders water needs to be above shoulder level.

51
Q

Give examples of warm up/down hydrotherapy exercises

A

Gait – forwards, backwards, sideways +/- noodle for support
Noodle cycling
Gentle pendular activities of specific area (hip abd/add, hip flex/ext)
Jogging on spot +/- handrail

Warm down to include more stretching/mobilisation to maximise benefit of thermal effects of water

52
Q

Give examples of strengthening hydrotherapyexercises

A

Hip Ext:
Pendular Swing –
Increase speed
Add flipper (stood on step)
Standing hip extension with buoyancy resistance
Supine hip extension buoyancy resistance
Increase buoyancy of float

Hip Abd:
Pendular Swing/Supine hip abduction –
Increase speed
Side lying hip abduction with buoyancy resistance
Side step walking – large steps, fast speed

Stair climb

Exercise for Health (5 decks)

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