Cardiorespiratory Training Flashcards
Type I muscle fibers
Slow twitch
Type II muscle fibers
Fast twitch
Physiological adaptations to Acute and Chronic Exercise
Increase size and number of mitochondria to augment ATP generation.
Growth of more capillaries
Greater stroke volume in heart
Increased ventilation of alveoli, increased tidal volume
Time required for increases in Cardiorespiratory fitness
VO2 max plateaus at 6 months
Changes in Ventilatory Threshold may continue for years - capillary growth and mitochondrial density
Capacity of muscle to store glycogen increases and the ability to mobilize and use fatty acids as fuel is enhanced
Heat Exhaustion
Weak, rapid pulse
Low blood pressure
Headache
Nausea
Dizziness
General weakness
Paleness
Cold, clammy skin
Profuse sweating
Heat Exhaustion Recommendations
Stop exercising
Move to a cool, ventilated area
Lie down and elevate feet 12”-18”
Give fluids
Monitor temp
Heat Stroke
Hot, dry, bright red skin
Rapid, strong pulse
Labored breathing
Elevated body core temp
Heat Stroke Recommendations
Stop exercising
Remove as much clothing as possible
Try to cool the body immediately (ice, wet towel, etc)
Give fluids
Transport to emergency room
Tips for exercising in the heat
Begin exercising in the heat gradually
Wear lightweight, well-ventilated clothing
Never wear impermeable or nonbreathable garments
Replace body fluids as they are lost
Tips for exercising in cold
Wear several layers of clothing
Allow for adequate ventilation of sweat
Wear breathable clothing
Replace body fluids
Monitor body weight
General Guidelines for Cardiorespiratory Exercise
Perform 150 to 300 minutes per week of moderate-intensity, >=5 days per week
Or 75-150 mins, >=3 days per week of vigorous intensity
Gellish MHR formula
MHR=206.9-(0.67 x Age)
Karvonen Formula
Target HR (THR) = (HRR x % Intensity) + RHR
Heart Rate Reserve
HRR=MHR-RHR
Zone 1
Low-to-moderate intensity exercise with HRs below VT1
