Cardio Training Flashcards
How do discs get their nutrients?
from vertebrae above and below and surrounding soft tissue
What factors decrease blood supply to the disc?
- stenotic change to arteries of the spine
- changes in permeability of the bone-endplate
- endplate calcification
How long can disc cells survive with low oxygen?
13 days
produce little matrix
What do nuclear cells require to remain viable?
glucose
create ATP mainly by glycolysis
How long do nuclear cells live without glucose?
less than 3 days
What affect can pH have on disc cells?
low pH (<6.3) causes them to die after several days
What were some vascular changes seen near the disc after exposed to nicotine?
- hypertrophic vascular walls
- endothelial necrotic changes
- narrowed vessel lumens
What is lift capacity?
maximum acceptable weight that a subject is able to lift safely eight to twelve times per day
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire
What does PAR-Q do?
screen for exercise contra-indications
What are some risk factors according to ACSM?
- family hx of atherosclerotic disease
- cigarette smoker
- HTN
- dyslipidemia
- impaired fasting glucose
- obesity
- sedentary lifestyle
Which formula is used for setting a target hear range?
Karvonen formula
What is the Karvonen formula?
- 220 - age = max HR
- max HR - Rest HR = HR reserve
- (HR reserve x percentages) + rest HR = target HR
What are the percentages for moderate exercise?
40-59%
What are the percentages for vigorous exercise?
60-80%
What is end diastolic volume?
volume of blood in each ventricle after filling
What is ejection fraction?
% of end diastolic volume that is pumped from ventricles
What is stroke volume?
amount (mL) of blood ejected from a ventricel in a single beat
Until when does SV increase?
until 40-50% of VO2max
What is cardiac output?
amount of blood pumped per minute
==>direct relationship with exercise intensity
What is VO2?
measure of oxygen consumption
==>direct relationship with exercise intensity
How do you calculate VO2?
SV x HR x a-vO2 diff
What is a-vO2 difference?
difference in oxygen concentration between arteries and veins
What is VO2 max?
max amount of oxygen that can be taken in and utilized per Kg/min
==>increases with training
How is VO2 max sometimes measured in?
Mets (metabolic equivalents)
How much is resting metabolic rate?
1 MET
What does 1 MET equal?
3.5 ml of oxygen/kg of BW/min
How does BP changes during dynamic, low force exercise?
- systolic rises steadily
- diastolic changes little
What is associated with diastolic pressure increases?
-increases of >15 mmHg or above 110 mmHg are associated with coronary artery disease
What is the maximal safe systolic elevation?
- 220 mmHg
- top athletes: 250 mmHg
What is the max systolic BP in big time weight lifters?
at or > 450 mmHg
What decreases total peripheral resistance?
CO2, lactate etc by vasodilation
What is the lactate threshold?
- untrained: 55% VO2 max
- trained: 70% VO2 max
What is associated with lactate threshold?
increase in mitochondria and capillary density
What are some endocrine changes with exercise?
- decrease: insulin
- increase: cortisol, endorphins, growth hormone, testosterone
What are 2 RPEs (rating of perceived exertion)?
- Borg scale
- talk test
