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Ex Phys Exam 2 > Aerobic Performance > Flashcards

Aerobic Performance Flashcards

1
Q

specificity principle

A

You must train the muscle for the property that you want to enhance

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2
Q

Who will see the most gains?
• A = 42 year old man with BMI 30, office executive
• B = 42 year old man with BMI 22, gym teacher

A

A, because he has lower fitness so more room for improvement. He also has a sedentary job.

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3
Q

What’s the best way to prescribe an exercise prescription?

A

Maximum Exercise Stress Test with Gas Analysis

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4
Q

What is VO2 max?

A

point at which VO2 plateaus despite intensity increasing

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5
Q

whats the gold standard?

A

someone exercising to max ability

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6
Q

goal of gold standard?

A

reach VO2 max

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7
Q

what does VO2 indicate?

A

tells you how much oxygen your body can use and deliver for muscular work

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8
Q

what is a limitation of GXT?

A

a lot of motivation is needed

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9
Q

how can you use GXT?

A

assess heart rate, compare values to where they are expected to be

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10
Q

measured by blood samples to

determine when lactate clearance is falling behind lactateproduction

A

lactate threshold

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11
Q

Measurements of oxygen consumption, carbon dioxide production, respiratory rate and volume

A

ventilatory threshold

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12
Q

whats the relationship b/w heart rate and workload?

A

for every MET increase in intensity, HR increases 8-12 beats

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13
Q

whats the relationship b/w SBP and workload?

A

same as HR; should increase 8-12 mm Hg systolic

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14
Q

For steady rate exercise, SBP does what?

A

it increases sharply and once steady rate is reached, it stabilizes

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15
Q

Diastolic, regardless of incremental or steady rate exercises should do what?

A

stay about the same

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16
Q

4 components of a training session

A

warm up
training zone
cool down
stretching

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17
Q

Why is preload in cool down important where it gets decreased?

A

brings vital signs back to normal

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18
Q

what is preload?

A

volume of blood returning to left ventricle to enhance contraction

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19
Q

what is FITTVP?

A 
frequency
intensity
time
type
volume
progression
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20
Q

difference between VT1 and VT2

A

lowest and highest ends of training zones;

VT1 compares to VO2 and VT2 compares to VCO2

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21
Q

overload principle for moderate and vigorous intensity

A

55-70 HRmax for moderate

70-85 HRmax for vigorous

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22
Q

how do you determine HRmax?

A

220-age

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23
Q

HRR formula

A

(HRmax- HRrest) x intensity + HRrest

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24
Q

For HRR, what are the different % for levels of intensity?

A

less than 40 % for low intensity
40-60% moderate intensity
60-90% high intensity

25
Q

whats more accurate: HRmax or HRR?

A

HRR formula is more accurate and has less error when looking at the relationship between HR and VO2

26
Q

How much does 1 MET equal?

A

3.5 mL O2/kg/min

27
Q

What is 1 MET defined as?

A

resting, seated adult oxygen consumption

28
Q

What are the MET levels

A

light= 1.6-3.9
moderate= AIM here = 4 - 5.9
heavy= 6-7.9
very heavy= 8-9.9

29
Q

what is moderate for RPE scale?

A

3-4

30
Q

What do you want the client to focus on when determining RPE?

A

focus on total feeling of exertion

31
Q

what is moderate in the BORG scale?

A

12-14

32
Q

Max HR is lower for what type of exercises?

A

upper extremity exercises

33
Q

If you need to work at a lower intensity, how can you maintain the same workload?
What needs to increase?

A

increase the duration of their exercise

34
Q

HRR levels?

A 
low= less than 40
moderate = 40-60
high= 60-90
35
Q

What are 2 things you should increase before increasing intensity?

A

duration and frequency

36
Q

volume formula

A

F x I x T

37
Q

Total Energy Expenditure of ? is associated with lower rates of CVD and lower mortality rates

A

500-1000 MET-min/week

38
Q

Exercise dose recommendations for adults?

A

moderate intensity 150 min/week OR 75 minutes vigorous intensity/week PLUS 2 days strength training and flexibility

39
Q

For adults 65 and older, what do you do for exercises?

A

stays the same as normal adults but you add in balance exercises

40
Q

What should you include in the INITIAL phase?

A 
10-15 min warm up
40-60% HRR
extended cool down
duration begins at 15 min, GOAL: 30-60 min
takes about 1-4 weeks
41
Q

When do you progress?

A

If you’re using HR formula, progress when the HR during training zone is at or below the lower prescribed range.

42
Q

general guideline for progression

A

increase of 5-10 minutes

each session every 1-2 weeks for the first month tomonth and a half of training

43
Q

What do you change for the improvement stage?

A

shorter warm up and cool down
increase duration and intensity
usually 5-24 weeks

44
Q

What happens during maintenance stage?

A

weeks 24+
3-5 days/week
20-60 min

45
Q

How do you maintain aerobic fitness?

A

keep the intensity!!

46
Q

types of aerobic training

A

intermittent
interval
continuous

47
Q

intermittent training

A

start for 5 stop for 5

48
Q

interval training

A

start at a low intensity, then jump up to moderate intensity and then come back down to low intensity

49
Q

continuous training

A

training at the same intensity level throughout

50
Q

Minimizes lactic acid buildupo
Less fatigue
Can work at high intensity
Quick recovery period

A

interval training

51
Q

4 key components of ex prescription?

A

individualization
progressive overload
recovery
specificity

52
Q

Intention to perform a behavior is the MAIN determinant
whether or not the person will ACTUALLY perform
the target behavior

A

theory of planned behavior

53
Q

The sense that one has the skills, knowledge, andconfidence to perform a behavior (ie. Exercise, smoking cessation etc.)

A

self efficacy

54
Q

CENTRAL component of most theories of behavior change

A

self efficacy

55
Q

the “where, what, when” of exercising

A

action planning

56
Q

How will I get back on the horse if I fall off?

A

coping planning

57
Q

5 A model

A 
agenda
asses
advise
assist
arrange follow up
58
Q

readiness for change

knowledge of risks/problems

A

assess

59
Q

goal setting must be?

A

precise
measurable
realistic

Ex Phys Exam 2 (5 decks)

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