AEROBIC TRAINING (FINAL) Flashcards
what is the main point of the dose response?
- the main point is, the amount of physical activity needed for health benefits to occur. the more exercise we do the greater the health benefits will be.
- 7% of adults use ______
- 12% of adults achieve _______
- 50% of adults get ______
- active transportation to work.
- 8hr or less of screen time
- enough physical activity.
what is HRR (heart rate reserve)?
- its the difference between heart rate rest and heart rate max.
what are 5 considerations to take in account before aerobic training?
- their heart health and medical history
- injuries and physical ability
- past experience.
- time avalible
- sedentary behaviour
what principles can you use for prescription to measure intensity?
F- how many times per week
I- how hard someone is working by, RPE, speed, HR%
T- durations, sets, rep, work & rest
T- what activities are you doing. (interval, continuous, circuit)
is it better to exercise 150 minutes in 10 minute segments or 30 minute segments?
- one is not going to be better than the other. they can both measure different things. the 10 minute segment allows the individual to get more rest and may be able to do a higher intensity in that short time. in the 30 minute session is gonna get more endurance training and an increase in mitochondrial density.
is it better to exercise 150 minutes in 2 days segments or 5 minute segments?
- Both can be beneficial, if someone doesn’t have time during the week and can on the weekend, then they are still doing something which is better than nothing. on the down side they are at a higher risk of injury because those muscles are not being used throughout the week.
someone who exercises 5x a week has a chance of less injury, and because it is happening more they are more likely to build habits easier and be able to to identify exercising with who they are.
what is a MET?
- this is the metabolic equivalent of the amount of energy needed while at rest. which is related to the amount of O2 used during rest.
1 MET = 3.5 ml of O2/kg.
what are the METS for low, moderate, vigorous activity?
LOW
- 3.0 METS or less
MODERATE
- 3.1 to 6.0 METS
VIGOROUS
- 6.1+ METS
which is better. why
moderate activity at 3-6 METS, 40-60% of HRR, and RPE 11-13
OR
vigorous activity 6+ METS, 60-85% HRR, and RPE 14-16
- if the durations are the same then vigorous would be better if you are wanting to achieve man HBR. on the down side of it, it takes longer for full recovery and may be waiting longer before starting your next training session. where for the moderate there is less recovery need so you can train more often being fully recovered, and also you are not hitting the point of over training.
how can aerobic exercise intensity be measured?
- RPE
- HRR
- VO2
- METs
- KCAL
- %HRmax
ASK ABOUT
- TRAINING ZONE
- AEROBIC INTENSITY
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what are some possible consequences of using age predicted HRmax?
- if the HRmax is underestimated then training intensity will be too light and the client will not get the appropriate HBR.
- if the HRmax overestimate what it is, then the training levels could be dangerous by pushing the HR farther than what it can handle.
why is HRR preferred over HRmax?
- it is more accurate for achieving the HR target goal.
- it allows you to see how much of your heart rate you are really working at.
how many days is ideal for training for the fallowing people?
1. novice, light intensity
2. novice, moderate intensity
3. intermediate looking to improve aerobic fitness
4. regular exerciser looking to maintain.
- novice, light intensity
- 5 days+ - novice, moderate intensity
- 3-5 days - intermediate looking to improve aerobic fitness
- 5 days - regular exerciser looking to maintain.
- around 2-3 days
does someone get greater HBR by running or walking?
- if someone walks for 15 minutes or runs for 5 minutes, the HBR are fairly similar. If someone is running for a longer period of time then they will get a higher benefit rating than someone who walks 2 or 3x that amount. this is due to exercising at a higher intensity which helps with creasing HBR.w
what are considerations when selecting the mode of aerobic training?
- preferences and interests
- fitness skills
- skills and background in certain activities.
what are the benefits of walking for aerobic training?
- Walking fast (>70% Hrmax) can develop and sustain physical fitness
- Expends energy and can help in weight control (more to come on this)
- Enhances skeletal muscle activity (esp. great for blood glucose
mgmt.) - Weight-bearing exercise that can ↑ BMD
what is acute and chronic interference?
ACUTE
- residual fatigue from endurance, compromised
quality & volume
- being fatigued from the previous training session
CHRONIC
- being fatigued all the time.
- adaptations may be disturbed by the endurance, high metabolic stress
in CV training, how long does it take for someone who is reconditioned to notice results?
- 6 weeks.
when designing a exercise program for CV training, what would you include?
- prescribe exercise for wk 1 based on current fitness level and FITT principles.
- prescribe exercise for the remaining weeks.
- only increase 1 thing at a time from FITT.
- only increase by 5-10% per week.
- improve capacity and endurance first, then intensity.
for an exercise program, what characteristics would you consider for the initial condition stage?
- 1-6 wks
- 3-5 days/wk; 20-30 minutes
- low-intensity exercise (20-40% HRR)
- focus on PA becoming habit; good technique; safety
for an exercise program, what characteristics would you consider for the improvement condition stage?
- ~4-8 months
- 40-85% HRR
- 5+ days/wk; 20 continuous minutes (moderate to vigorous physical activity)
