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Active Care > Cardio Training > Flashcards

Cardio Training Flashcards

1
Q

How do discs get their nutrients?

A

from vertebrae above and below and surrounding soft tissue

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2
Q

What factors decrease blood supply to the disc?

A
  • stenotic change to arteries of the spine
  • changes in permeability of the bone-endplate
  • endplate calcification
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3
Q

How long can disc cells survive with low oxygen?

A

13 days

produce little matrix

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4
Q

What do nuclear cells require to remain viable?

A

glucose

create ATP mainly by glycolysis

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5
Q

How long do nuclear cells live without glucose?

A

less than 3 days

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6
Q

What affect can pH have on disc cells?

A

low pH (<6.3) causes them to die after several days

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7
Q

What were some vascular changes seen near the disc after exposed to nicotine?

A
  • hypertrophic vascular walls
  • endothelial necrotic changes
  • narrowed vessel lumens
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8
Q

What is lift capacity?

A

maximum acceptable weight that a subject is able to lift safely eight to twelve times per day

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9
Q

What does PAR-Q stand for?

A

Physical Activity Readiness Questionnaire

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10
Q

What does PAR-Q do?

A

screen for exercise contra-indications

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11
Q

What are some risk factors according to ACSM?

A
  • family hx of atherosclerotic disease
  • cigarette smoker
  • HTN
  • dyslipidemia
  • impaired fasting glucose
  • obesity
  • sedentary lifestyle
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12
Q

Which formula is used for setting a target hear range?

A

Karvonen formula

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13
Q

What is the Karvonen formula?

A
  • 220 - age = max HR
  • max HR - Rest HR = HR reserve
  • (HR reserve x percentages) + rest HR = target HR
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14
Q

What are the percentages for moderate exercise?

A

40-59%

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15
Q

What are the percentages for vigorous exercise?

A

60-80%

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16
Q

What is end diastolic volume?

A

volume of blood in each ventricle after filling

17
Q

What is ejection fraction?

A

% of end diastolic volume that is pumped from ventricles

18
Q

What is stroke volume?

A

amount (mL) of blood ejected from a ventricel in a single beat

19
Q

Until when does SV increase?

A

until 40-50% of VO2max

20
Q

What is cardiac output?

A

amount of blood pumped per minute

==>direct relationship with exercise intensity

21
Q

What is VO2?

A

measure of oxygen consumption

==>direct relationship with exercise intensity

22
Q

How do you calculate VO2?

A

SV x HR x a-vO2 diff

23
Q

What is a-vO2 difference?

A

difference in oxygen concentration between arteries and veins

24
Q

What is VO2 max?

A

max amount of oxygen that can be taken in and utilized per Kg/min
==>increases with training

25
Q

How is VO2 max sometimes measured in?

A

Mets (metabolic equivalents)

26
Q

How much is resting metabolic rate?

A

1 MET

27
Q

What does 1 MET equal?

A

3.5 ml of oxygen/kg of BW/min

28
Q

How does BP changes during dynamic, low force exercise?

A
  • systolic rises steadily

- diastolic changes little

29
Q

What is associated with diastolic pressure increases?

A

-increases of >15 mmHg or above 110 mmHg are associated with coronary artery disease

30
Q

What is the maximal safe systolic elevation?

A
  • 220 mmHg

- top athletes: 250 mmHg

31
Q

What is the max systolic BP in big time weight lifters?

A

at or > 450 mmHg

32
Q

What decreases total peripheral resistance?

A

CO2, lactate etc by vasodilation

33
Q

What is the lactate threshold?

A
  • untrained: 55% VO2 max

- trained: 70% VO2 max

34
Q

What is associated with lactate threshold?

A

increase in mitochondria and capillary density

35
Q

What are some endocrine changes with exercise?

A
  • decrease: insulin

- increase: cortisol, endorphins, growth hormone, testosterone

36
Q

What are 2 RPEs (rating of perceived exertion)?

A
  • Borg scale

- talk test

Active Care (4 decks)

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