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Aerobic Training Flashcards

1
Q

Physical Activity

A

Any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase in caloric requirements over resting energy expenditure

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2
Q

Exercise

A

Any planned and structured physical activity designed to improve or maintain physcial fitness

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3
Q

Physical Fitness

A

The ability to perform physical work

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4
Q

What is required to perform physical work?

A

-Cardiorespiratory functioning
-Muscular strength and endurance
-Musculoskeletal flexibility

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5
Q

What are the components needed to become physically fit?

A

Must participate regularly in some form of physical activity that uses large muscle groups and challenges the cardiorespiratory system

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6
Q

Maximum Oxygen Consumption
(VO2max)

A

A measure of the body’s capacity to use oxygen

Max amount of oxygen consumer per min when the individual has reached max effort

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7
Q

When is VO2max measured?

A

When performing an exercise that uses a lot of large muscle groups at once

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8
Q

What is VO2max dependent on?

A

The transport of oxygen, the oxygen-binding capacity of the blood, cardiac function, oxygen extraction capabilities, and muscular oxidative potential

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9
Q

Endurance
(measure of fitness)

A

The ability to work for prolonged periods of time and the ability to resist fatigue

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10
Q

What are the 2 components of endurance?

A

Muscular endurance
Cardiovascular endurance

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11
Q

Muscular endurance
(strength bucket)

A

The ability of an isolated muscle group to perform repeated contractions over a period of time

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12
Q

Cardiovascular endurance

A

The ability to perform large muscle dynamic exercise (I.e. walking, swimming, and/or biking) for long periods of time

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13
Q

Myocardial Oxygen Consumption

A

Measure of the oxygen consumed by the myocardial muscle (heart muscle)

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14
Q

What determines the need or demand for oxygen?

A

-Heart rate (HR)
-Systemic BP
-Myocardial contractility
-Afterload

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15
Q

What is afterload?

A

Relationship between tension in the left ventricle wall and the pressure in the aorta

The ventricular force required to open the aortic valve at the beginning of systole to push blood in

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16
Q

The ability to supply the myocardium with oxygen is dependent on what?

A

-Arterial oxygen content
-Hemoglobin oxygen dissociation
-Coronary/cardiac blood flow

All which are determined by the:
-diastolic pressure in the aorta
-duration/length of diastole
-coronary artery resistance
-collateral circulation

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17
Q

What happens if the demand for oxygen is greater than the supply?

A

Myocardial ischemia (reduced blood flow within cardiac muscle tissue)

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18
Q

What is Aerobic exercise training?

A

Augmentation of the energy utilization of the muscle by means of an exercise program

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19
Q

What facilitates the improvement of the muscle’s ability to use aerobic energy?

A

Increased levels of fuel and metabolic processes

-Increased levels of oxidative enzymes in muscles
-Increased mitochondrial density and size
-Increased muscle fiber capillary supply

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20
Q

Specificity principle

A

A person improves in the exercise task used for training and may not improve in other tasks

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21
Q

Adaptation

A

Refers to the cardiovascular systems and the muscles ability to adapt to the training stimulus over time

22
Q

How long does it take for us to see significant changes in adapatation?

A

Can be measure in as little as 10-12 weeks

23
Q

What results from adaptation?

A

Increased efficiency of the cardiovascular system and the active muscles

24
Q

What is adaptation dependent on?

A

The ability of the person to change and the training stimulus threshold (overload principle; loading the system safely to induce a change)

25
Who has more room to improve, a sedentary person or an active person?
A sedentary person
26
Deconditioning
Occurs with prolonged bedrest, and its effects are frequently seen in the people who has had an extended, acute illness or long-term chronic condition
27
What are the changes you will notice on a deconditioned person?
Decreases in VO2max, cardiac output (stroke volume), and muscular strength Occur rapidly
28
Deconditioning effects associated with bedrest
Decrease in: -muscle mass -strength -cardio function -total blood volume -plasma volume -heart volume -orthostatic tolerance (changing positions) -exercise tolerance -bone mineral density
29
Energy systems
Metabolic systems involving a series of biomechanical reactions resulting in the formation of adenosine triphosphate (ATP), carbon dioxide, and water
30
What are the 3 major energy systems?
1. Phosphagen system 2. Glycolysis 3. Oxidative system
31
Phosphagen system
* ATP for short-term, high intensity exercise * Fuel source: creatine phosphate * Active at start of exercise regardless of intensity * 0-30 seconds * Able to rapidly replenish ATP, low overall yield
32
Glycolysis system
* Fuel source: glycogen * Provides energy for moderate intensity, short-duration exercise * 30-90 seconds * Slower system, yields more ATP compared to Phosphagen system * Byproduct: lactate
33
Oxidative system
* REQUIRES O2 * Fuel source: primarily carbohydrates and fats * Provides energy >90s of exercise * Slowest system, highest yield in ATP
34
What is recruitment of motor units dependent on?
Rate of work
35
Slow-twitch fibers (type I) (endurance)
Slow contractile response, rich in myoglobin and mitochondria, have a high oxidative capacity and a low anaerobic capacity Recruited for activities demanding endurance. These fibers are supplied by small neurons with a low threshold of activation and are used preferentially in low-intensity exercise.
36
Fast-twitch fibers (type IIX) (power)
Fast contractile response, have a low myoglobin content and few mitochondria, have a high glycolytic capacity, and are recruited for activities requiring power.
37
Fast-twitch fibers (type IIA)
Characteristics of both type I and type IIX fibers and are recruited for both anaerobic and aerobic activities.
38
How do the 3 energy systems differ?
In their ability to supply energy for activities of various intensities and durations
39
Exercise intensity
The level of muscular activity that can be quantified in terms of the power output
40
What energy does resistance training performed at a high power output rely on?
Phosphagen system
41
What energy does a low intensity but longer duration (like a marathon) rely on?
Oxidative system
42
Factors affecting the response to acute exercise
Ambient temperature, humidity, and altitude can affect the physiological responses to acute exercise. Diurnal fluctuations as well as changes associated with a female subject’s menstrual cycle can affect these responses as well. Therefore, researchers control these factors as much as possible when evaluating the response to exercise.
43
Physiological response to Aerobic Exercise Nervous system
Stimulates SNS * Peripheral vasoconstriction in unused muscles * Increased myocardial contractility, heart rate, systolic BP * Proportionate to intensity of exercise
44
Physiological response to Aerobic Exercise Cardiac
* SA node depolarization frequency and HR increase * Increased force of cardiac muscle contraction
45
Physiological response to Aerobic Exercise Vascular
* Reduces peripheral resistance (vasodilation of working muscles) * Increased cardiac output and systolic BP
46
Physiological response to Aerobic Exercise Respiratory
* Increased gas exchange * Increased muscle metabolism * Increased respiration rate, tidal volume
47
Physiological response to Aerobic Exercise Skeletal muscle
* Increased blood flow, oxygen delivery, extraction, & release * Increased production of CO
48
Physiological Changes That Occur with Regular Aerobic Training - CARDIOVASCULAR
At Rest: *Lower pulse rate, blood pressure *Increase in blood volume During Exercise *Increased stroke volume, cardiac output, extraction of oxygen
49
Physiological Changes That Occur with Regular Aerobic Training - RESPIRATORY
At Rest: *Larger lung volumes and diffusion capacities During Exercise *Larger diffusion capacities *Increased minute ventilation, ventilatory efficiency *Less air ventilated at same oxygen consumption rate
50
Physiological Changes That Occur with Regular Aerobic Training - METABOLIC
At Rest: *Muscle hypertrophy, increased capillary density *Increased number of mitochondria and myoglobin concentrations During Exercise: *Glycogen sparing *Lower blood lactate levels and less reliance on PC and ATP in skeletal muscle
51
Physiological Changes That Occur with Regular Aerobic Training - OTHER
*Decrease in body fat, blood cholesterol, triglyceride levels *Increased heat acclimatization, strength of bones, ligaments, and tendons

TherEx (4 decks)

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