Aerobic fitness Flashcards
- single most important component of health-related physical fitness?
- especially important to prevent what?
- PA is part of our existence?
- what are hypokinetic diseases?
- aerobic fitness!
- preventing cardiovascular disease
- NO LONGER part of our existence
- chronic conditions related to lack of physical activity
define:
- cardiorespiratory:
- aerobic:
- anaerobic
- ATP (what does it stand for)
CARDIORESPIRATORY:
- pertaining to the cardiac (heart) and respiratory (lung) systems
AEROBIC:
- producing energy for PA with oxygen
ANAEROBIC:
- producing E for PA without oxygen
ATP:
- adenosine triphosphate
- chemical compound that is the immediate source of E for physical activity
- as blood leaves the heart and passes through the __________, it is (high/low) in O2
- as it returns to the heart via the _______, it is (high/low) in O2 because what?
- arteries –> high in O2
- veins –> lower in O2 –> bc much of it has been extracted along the way by tissues needing oxygen
basic physiology: explain the steps from breathing to using _____ to convert ___________ into _______ (energy for PA)
4 steps
- air taken up into lungs, O2 diffuses into blood
- oxygen transported in blood bound to hemoglobin
- heart pumps blood to organs and tissues
- at cells, oxygen is used to convert food substrates to ATP –> provides E for PA
- what is cardiorespiratory endurance?
- define VO2 (3 ish)
- measure of how pulmonary (lungs) cardiovascular (heart) and muscular systems work together during exercise
- VO2 = oxygen uptake –> capacity to deliver and use oxygen –> important way to evaluate cardiovascular health
what are the 9 benefits of aerobic training?
- higher maximal oxygen uptake
- amount of O2 individual can use
- allows for longer exercise - increased oxygen carrying capacity of blood
- red blood cell count rises - decrease in resting heart rate
- increased heart muscle strength - lower HR at given workloads
- greater efficiency of cardiovascular system - increased number and size of mitochondria
- increased cell ability to produce E - increased number of functional capillaries
- allows for more gas exchange at tissue level - faster recovery time
- system can more quickly restore equilibrium post exercise - lower BP and blood lipids
- reduced risk of cardiovascular disease - increased fat burning enzymes
- fat lost primarily by being burned in muscle
- reduced % fat, reduced waist girth
- increased HDL cholesterol
4 purposes for PA assessment
- educate participants regarding their current level of fitness
- motivate individuals to participate in exercise programs
- provide a starting point for individual exercise prescription
- monitor changes in fitness through the years
- how to determine cardiovascular fitness?
- what are the 3 components of O2 uptake?
- by oxygen uptake per minute (VO2 max)
1. heart rate
2. stroke volume
3. amount of O2 derived from blood (arterial venous difference + venous oxygen content drops first during exercise)
- VO2 vs VO2max
- affected by (5)
VO2: amount of O2 used at rest or submaximal activity
VO2max: amount of O2 used at maximal activity
- affected by genetics, training, gender (men have higher), age (younger have higher), body composition
what is the Fick equation?
- what components of the formula change with training?
VO2max = (Max HR x stroke volume) x A-VO2 diff
- max HR stays same or decrease slightly
- SV goes up
- AVO2 increases
describe the dose response curve btw physical inactivity and premature death
from 60min per week of moderate to vigorous intensity PA –> decrease relative risk from 0.8 to 0.6. curvilinear ish like a square root function
what is the best volume and intensity combination in order to have the biggest percent change in VO2 peak? (graph)
- inactive: small percent change
- low volume, moderate intensity: 6% change
- low volume, vigorous intensity: 13% (means that intensity matters!)
- high volume, vigorous intensity: 17% change!
*so high volume, vigorous intensity gives the biggest percent change!
what is the different btw VO2 max and VO2 peak?
VO2 max –> certain that the participant pushed to their maximum
VO2 peak –> not confident that we got the best performance out of participant
- what needs to be done before VO2 max test?
- give examples maximal tests (3)
- ex. of submaximal tests (2)
- physician assessment should be considered before any test
MAXIMAL TEST (requires all out effort) - 2.4km run
- Astrand-Rhyming test (bike)
- 12 min swim test
SUBMAXIMAL TESTS (if participant might not be able to do max test, doesnt estimate very well fitness in athletes) - step test
- 1.6km (1 mile) walk test
2.4km run test
- how does it predict VO2max?
- what is recommended before the test?
- pro (1) vs con (2)
- predicts according to time it takes for person to run or walk 2.4km
- aerobic program of at least 6 weeks is recommended
- PRO: easiest test to administer (especially in a class)
- CON: not recommended for beginners, men >45, women >55 + favors people who run
what is the step test?
- benefits?
- test takes 3 minutes of walking up and down stairs –> then heart rate is taken btw 5 and 20sec afterward
- compare heart rate with chart
- requires little time or equipment (needs 3 steps)
what is the Astrand-Rhyming test?
- commonly used in what setting?
- 3 benefits
- bicycle ergometer –> increase resistance every 2-3 minutes –> heart rate monitored compared to chart + can also measure gas exchange
- laboratory setting
- simple, practical, popular test
12-min swim test
- considered what type of test?
- predicting what is more difficult?
- greatly affected by what?
- results are specific?
- what is important?
- maximal test
- predicting maximal (gas) uptake more difficult than land based test –> some labs can have a portable metabolic cart and measure gas exchange while participant is in water
- greatly affected by skill level
- results are generally approximation
- specificity is important
what is considered an average/good/excellent VO2 max for men vs women?
- what are the units? relative vs absolute?
MEN (for <29 yo)
- average: 34-43.9
- good: 44-52.9
- excellent: >53
WOMEN (for <29 yo)
- average: 31-38.9
- good: 39-48.9
- excellent: >49
- mL O2 consumed/min*kg bw –> relative
- L/min –> absolue
oxygen uptake can predict what other thing?
has value in predicting caloric expenditure in aerobic activities
- HR should remain between 110 to 180
what happens to your HR when you start to exercise?
- then you reach a ________ _______
- then what?
1) first few kms of a run feel the worse as you begin exercising –> HR is rising
*the more fit you are, the faster you reach sweet spot
2) after 5min ish you reach a steady state = sweet spot where HR becomes constant
- don’t feel as breathless, much more comfortable
3) then when you finish, there is a recovery phase, where HR steadily decreases. doesn’t plunge back immediately
- the harder you go, the longer it takes for your HR to get back down
- what needs to be considered when assessing readiness for exercise? (4)
- do most people commit to exercise? stat
- self control + attitude + health + commitment
- low % of pop truly commit to exercise –> more than half drop out within first 6 months
what aerobic exercise program principles need to be taken into account when trying to increase aerobic energy system? (4) + explain
- OVERLOAD: to improve a physiological system, you must stress or challenge that system beyond its normal limites
- SPECIFICITY: aerobic exercise program must be specifically related to your overall exercise objectives
- INDIVIDUALITY: you should evaluate your fitness level and your exercise goals on a personal level, rather than compare yourself to others + people respond differently to training programs
- REVERSIBILITY: when you stop overloading, your aerobic fitness will return to its preexercise level over time (use it or lose it)
what are the 4 components of an exercise program?
- FREQUENCY: number of sessions per week
- INTENSITY: difficulty or stress levels of each exercise session
- TIME: duration of each exercise session
- TYPE: type of exercise during each exercise session
how to estimate your max HR?
- works better for which population?
220 - your age
- works better for younger and middle aged adults
what are the recommendations from ACSM exercise guidelines regarding frequency, intensity and time.
- threshold vs upper limit
FREQUENCY:
- threshold: 3 days/week
- upper limit: 5 days/week
INTENSITY:
- threshold: 55% of max HR + 12 on RPE scale
- upper limit: 90% of max HR + 16 on RPE
TIME:
- threshold: 20min/session
- upper limit: 60 min/session
*can be achieved by accumulating multiple 10min sessions of exercise across the day
- for muscles to develop, they need to be _____________
- cardiorespiratory dev: heart is working at ___-____% of __________ –> not fit individuals should begin at what?
- what is HRR?
- overloaded!
- 40-85% of reserve
- not fit begin at 40-50%
- Heart rate reserve –> difference btw max heart rate and resting heart rate
how to determine cardiorespiratory training zone? /intensity (4 steps) –> name? + other method
- training zone should align with what?
- max HR = 220 - age
- determine resting HR (when you wake up by yourself)
- determine HRR: Max HR - resting HR
- training zone will be a % of the HRR + resting heart rate –> Karvonen formula!
*ie high-intensity training zone is btw 60 and 85% HRR –> 0.6 * (max HR - RHR) + RHR = lower limit of high-intensity training zone
OR just use a percentage of max heart rate
Should align with personal fitness goals
benefit of using borg rate of perceived exertion scale?
add a 0 to the number and it corresponds to your associated heart rate ish for younger people
- 7-8 = extremely light
- 11 = light
- 13 = somewhat hard
- 15 = hard
- 17 = very hard
- 20 = maximal exertion
why is it important to use RPE scales during exercise? (3)
- many don’t check heart rate during exercise
- scale RPE to monitor intensity of aerobic exercise
- allows individual to rate intensity
aerobic exercise
- has to be ________ –> define
- has to involve what
- must be _______ and __________
- what reduces risk of injury
- at least how long daily?
- has to be aerobic! –> any activity or combination of activities that will increase HR
- involve major muscle groups (ie O2 consumption from arm crank < O2 consumption from running)
- must be rhythmic and continous
- low impact activities reduce risk of injury
- at least 30min daily
frequency and time of aerobic training;
- STARTING A PROGRAM FOR CARDIORESPIRATORY FITNESS
- VS DISEASE PREVENTION/ ENHANCE QOL
- VS WEIGHT LOSS PROGRAM
STARTING A PROGRAM FOR CARDIORESPIRATORY FITNESS
- 3-5 x 20-30min per week
- improves maximal O2 uptake
- more than 5/week and improvements are minimal
DISEASE PREVENTION/ ENHANCE QOL
- ate least 30min, most days of the week
- low to moderate intensity
WEIGHT LOSS PROGRAM:
- 60 minute sessions, most days of week
- low to moderate intensity
- does one exercise session per week have benefits?
- people should think of exercise as what?
- relatively short term benefits
- as medication and take it daily! people should engage in PA 6-7 times per week –> depending on intensity, all aerobic exercise/activity should last from 20-60min
physicians often use what to prescribe exercise intensity?
- what dictates aerobic benfit?
- METs! metabolic equivalent where 1 = energy used at rest
- nature of activity!
how to maintain fitness?
- only maintained through a regular lifetime program
- 4 weeks of aerobic training are completely wiped out by 2 weeks of inactivity
- regular exercise over months or years, mitigates this effect
- we want people to adopt the training program –> choose smtg they like
what are the 5 components of a complete aerobic training program?
- warm-up and stretching
- cardiorespiratory endurance exercise
- cool-down and stretching
- flexibility activities
- strength activities
7 examples of cardiorespiratory activities
- what about moderate intensity?
- walking
- jogging
- running
- hiking
- cycling
- rowing
- swimming
MODERATE: - hiking, skateboarding
- brisk walking
- housework, yard work, gardening
- catching and throwing
- tennis
- water aerobics
which activities are moderate vs vigorous for older adults?
intensity is relative to the older adult’s level of fitness! could be moderate or vigorous
- walking, dancing, swimming, water aerobics, jogging, aerobic exercise classes, tennis…
what are the cut-offs for
- NORMAL blood sugar
- PREDIABETIC
- HIGH BLOOD SUGAR (hyperglycemia)
- LOW BLOOD SUGAR (hypoglycemia)
- VERY LOW blood sugar (unconsciousness
- NORMAL blood sugar: 80-100 mg/dL
- PREDIABETIC: 100-120 mg/dL
- HIGH BLOOD SUGAR (hyperglycemia): > 120 mg/dL
- LOW BLOOD SUGAR (hypoglycemia): <70 mg/dL
- VERY LOW blood sugar (unconsciousness): <40 mg/dL
what is the prevalence of diabetes and obesity in the states?
increasing!!!
what are 4 components of the environment that can have an effect on exercise?
- heat
- cold
- air pollution (climate change)
- altitude
heat exhaustion symptoms (6)
- weakness
- tiredness
- muscle cramps
- paleness
- heavy sweating
- confusion
why do people do altitude training?
- can make their Hb less sticky so that O2 gets easier to muscle
- BUT adaptation disappears after a few days
what is a key point about alternative PA? can you have active lifestyle without actually having 30min workouts?
3 times 10-min workouts of moderate activity have nearly the same effect on health as one 30-min workout at the same effort
- but if you’re not one to plan workouts, realize that you can attain health benefits just by living an active lifestyle, so long as your “unstructured” activity is at least equivalent to any “structured” workout that you might plan
describe the PA pyramid!
- BASE: activities of daily living: be active for at least 30min every day, continuous or in bouts of 10min
- 2ND LEVEL: flexibility (3-5 days per week) + aerobic exercise (3-5 days per week: 20-60min duration, 55-90% of MHR)
3RD LEVEL: strength training (2-3 days per week, 8-12 reps, 1-3 sets) + recreation activities (2-3 days/week): ie roller blading
4TH LEVEL: high intensity exercise and competitive sports: requires proper preparation
