Aerobic Training (9/24b) [Intervention] Flashcards

1
Q

Recommended Intensity - HR max

A

60% - 90% of HR max

HR max - from stress tests or from prediction equations

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2
Q

Recommended Intensity - HRR or VO2

A

HRR - % Heart rate max or heart rate reserve

Also known as Karvonen Method***

{(HRmax – HRrest)* x%} + HRrest

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3
Q

Perceived Exertion

A

Only works if used correctly → PT should validate response (HR, RR, talk, BP)

Borg’s Scale: 6-20 scale (1982)

Borg CR10 Scale: 1-10 scale
Physical Activity Guidelines

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4
Q

Exertion - Borg’s Scale

A

6-20 scale

7=very very light
9=very light
11=fairly light
13=somewhat hard
15=hard
17=very hard
19=very very hard
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5
Q

Exertion - Borg CR10 Scale

A
1-10 scale
0=nothing at all
0.5=extremely weak
1=very weak
2=weak (light)
3=moderate
4=somewhat strong
5=strong (heavy)
7=very strong
10=extremely strong (almost max)
Maximal
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6
Q

Exertion - PA Guidelines

A

1-10 scale

1 = very light activity, breathing not changed

2-3 = light activity, easy to breathe and carry on convo

4-6 = moderate activity, breathing more heavily, can carry on convo but requires more effort

7-8 = vigorous activity, on verge of uncomfortable, conversation requires max effort

9 = very hard activity, difficult to maintain exercise or speak

10 = max effort activity, full out effort, no convo impossible

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7
Q

What does % VO2 max measure?

A

oxygen consumption

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8
Q

Factors that affect VO2 max

A

Disease

Mode: treadmill > cycle > arm crank (dependent on more muscle mass being used)

Heredity: 20-30%

Sex: men > women (body size and composition: more muscle mass → more VO2)

Age: ↓ with age

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9
Q

Criteria for VO2 max

A

Leveling off of VO2 with ­’d work load

Has to have plateau to be VO2 max

Within 5 beats of APMHR

Respiratory quotient (R) > 1.1 (R = CO2 produced / O2 consumed)

Blood lactate (LA) = 8-10 mM/ L

VO2 peak is more typically reported

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10
Q

How to convert VO2 max to be clinically applicable?

A

convert mL/kg/min to METs

METS: 3.5 ml O2/kg/min

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11
Q

Assessing aerobic capacity

A

Usually use submaximal tests

Measuring max O2 uptake is too expensive

Graded exercise stress test is a little too harsh

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12
Q

Submaximal Exercise Test - Overview

A

involve measuring the responses to standardized physical activities that are typically encountered in everyday life

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13
Q

Submaximal Exercise Test - Conditions Affecting HR

A
Caffeine
Temperature
Stress
Menstrual cycle
Etc
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14
Q

Submaximal Exercise Test - Assumptions

A

Similar max HRs for participants

Constant economy or efficiency during exercise

Small day to day variation in HR

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15
Q

There is a linear relationship between ___ and ___ during submaximal exercise

A

HR and VO2

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16
Q

Predictive tests for maximal aerobic capacity

A

HR measured at 2 or more sub max workloads.

Extrapolate HR to age-predicted maximal heart rate (HRmax) and estimate VO2max

17
Q

Recommended Duration

A

minimum of 20 minutes per session

more time for more effects

18
Q

Recommended Frequency

A

can do everyday

2-3 days/week

more frequent for more effects

19
Q

How to maintain fitness

A

Frequency and duration can decrease by 2/3 without a decrease in VO2max

20
Q

Interval Training

A

Aerobic system

Work interval : Recovery interval → 1:1 OR 1:1.5

21
Q

Continuous Training

A

Build to gradually complete goal

Warm up and cool down

Times of oxygen deficit and debt

22
Q

Oxygen deficit

A

VO2 building up to steady state but oxygen system isn’t quite caught up yet

23
Q

Oxygen debt

A

still having increased metabolism and oxygen consumption after you finish the workout

24
Q

Consideration for Exercise Programs - Intensity, Frequency, Duration

A

Premorbid state of conditioning

Functional status

Comorbid conditions

25
Q

Consideration for Exercise Programs - Mode, Intensity, Frequency

A

Preferences or accessibility for specific activities

Ability to self-monitor

Personality i.e. overachiever, underachiever, or rule follower

26
Q

Upper Extremity vs Lower Extremity Work

A

lower extremity work results in higher VO2, heart rate, blood pressure, and watts

27
Q

Submaximal work

A

higher HR at a given workload than with LE work

less mechanical efficiency of smaller ms groups

less myocardial efficiency as evidenced by ­increased systolic BP

28
Q

Maximal work

A

lower HR max during UE testing

smaller ms mass with less efficiency

lesser degree of training

use caution when extrapolating and predicting to max values