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Kin 121 Final > Cardiorespiratory Fitness > Flashcards

Cardiorespiratory Fitness Flashcards

1
Q

What is cardio respiratory (aerobic) endurance?

A
  • Ability to supply and use oxygen
  • Over an extended period of time
  • In sufficient amounts
  • To perform normal and unusual activities
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2
Q

What does a lack of aerobic fitness lead to?

A

Hypokinetic diseases
Ex. Hypertension, heart disease, chronic low back pain, obesity

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3
Q

Effects of aerobic training ultimately leads to?

A

More ATP, less fatigue, increased aerobic metabolism

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4
Q

Effects of training

What does further facilitation of aerobic metabolism lead too?

A
  • Increased enzymes
  • Increased storage - (glycogen, triglycerides in muscle and liver)
  • earlier & more efficient use of fats for fuel
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5
Q

How much moderate to vigorous physical activity do i need?

A

Minimum 150 minutes weekly

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6
Q

What is the FITT prescription?

A

Frequency: 5 days per week
Intensity: >= your target HR or moderate to vigorous intensity
Time: 30 min. Continuous exercise
Type: large muscle groups, rhythmic & continuous

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7
Q

Target Heart Rate equation

A

Target Heart Rate = Max Heart Rate x intensity

THR = max HR x Int

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8
Q

Karvonen Equation

A

Target Heart Rate (THR)

= HRR x Intensity + Resting Heart Rate
= (MHR - RHR) x Intensity + RHR

HRR = heart rate reserve
RHR = resting HR = pulse for 1 min
Intensity of exercise (50%, 80%, etc.)

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9
Q

Developing Cardiovascular fitness

A
  1. Developing cardio vascular fitness is 8 - 12 weeks
  2. First 2 - 3 weeks is preconditioning
  3. Progressive resistance training (PRE)
    - gradually overloading body’s systems will develop additional capacity
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10
Q

How does PRE affect the skeletal system?

A
  • Gradual stress on the bones stimulates the accumulation of calcium and other minerals
  • Helps maintain bone density
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11
Q

General public guidelines (recovery)

A
  • if exercise is sufficiently strenuous, allow sufficient time for recovery (18 - 24 hours for aerobic)
  • alternate light and heavy workouts to reduce injury and allow recovery
  • conduct next workout within 24 - 48 hours
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12
Q

General public guidelines

A
  1. Never train extremely hard on consecutive days
  2. Training extra hard no more than 3x per week
  3. Schedule 1 extra hard, all-out workout 1x per week
  4. Use cross training in aerobic component
  5. Use maintenance approach after reaching desired level of fitness
  6. Monitor your progress carefully (know your body and allow it to direct you)
  7. Dress appropriately for ease of movement and temperature regulation
  8. Choose soft surfaces whenever possible
  9. Warm up and cool down
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13
Q

What does warming up do?

A
  • increased joint fluid
  • increased blood flow
  • increased respiration
  • increased oxygen intake (amount of oxygen needed is reduced)
  • nerve messages travel faster
  • ULTIMATELY WORK CAPACITY IS IMPROVED
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14
Q

Warm up guidelines

A
  1. Warm up for 5 -15 minutes (+ or -)
  2. Warm up until you begin to sweat or HR in elevated
  3. An appropriate warm up should not make you fatigued
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15
Q

What type of cool down after a workout?
Why?

A

ACTIVE cool down.

Venous return will drop quickly and may cause blood pooling in legs leading to shock and decreased blood pressure, could lead to cardiac problems

Active cool down better for clearing up lactic acid

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16
Q

How to measure cardio respiratory fitness aka aerobic power or capacity?

A

Done through:

  1. Lab tests (max or sub max)
    - Max VO2
  2. Field tests (sub max)
17
Q

What is Max VO2?

A

Maximal value of oxygen consumption during an exercise test to exhaustion

18
Q

What is Aerobic Power?

A
  1. Maximal rate which body can take up, transport, and utilize oxygen
  2. Expressed as max VO2
  3. Greater O2 consumption greater aerobic power or fitness
  4. Expressed in relative or absolute terms
19
Q

Absolute VO2 Max

A
  1. (L/min)
  2. Positively correlated with muscle mass
  3. Useful for within group comparisons
  4. Limited when comparing two groups that differ in mass or body composition
20
Q

Relative VO2 Max

A
  1. Expressed in relation to mass
  2. Accounts for differences in mass
21
Q

Why is VO2 Max important?

A

Life score, one of best predictors of mortality

22
Q

What is the average to desirable VO2 max score in males?

A

<30 yr male 34 - 54 ml/kg/min

23
Q

What is the average to desirable VO2 Max score in females?

A

<30 yr female 30 - 50 ml/kg/min

24
Q

Who’s relative VO2 max score is lower?
Why?

A

Females report 10 - 15% lower VO2 max score than males because males have more muscle mass

Kin 121 Final (12 decks)

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