Cardiorespitory (aerobic) Endurance

Question 1

What is Cardiorespitory endurance

Answer 1

Heart and lungs and muscles
Ability to supply oxygen and use oxygen
Over an extended period of time
In sufficient amount
To perform normal and unusual activities

Question 2

Lack of aerobic fitness (negative effects)

Answer 2

Negative effects:
Hypokinetic diseases ( lack of movement)
-heart disease
-hypertension
-chronic low back pain
-obesity
Linked to most major diseases

Question 3

Effects of training on heart

Answer 3

-increased stoke volume of heart
-larger (hypertrophy) and more efficient heart
- Q= HR x stroke volume
-decrease heart rate at any given load
-decreased recovery time
-decreased blood pressure

• increased aerobic enzymes
  -increased storage: glycogen, triglycerides in muscle (vs. Atipose)
  -earlier and more efficient use of fats for fuel

Question 4

Effects of training on blood and muscle (increased)

Answer 4

Increased O2 carrying capacity of blood
Increased capillary in muscle
Increased O2 extraction in muscle
Increased mitochondria in muscle ( more ATP , less fatigue)

Question 5

MPVA ( moderate to vigorous physical activity) what is it and how much is recommended per week

Answer 5

Moderate to vigorous physical activity ( a little but of sweat, heart rate increases, respiration increases, should feel like you are working, vigorous means you can no longer hold a convo die to increase of breathing
Need minimum 150 min per week

Question 6

Why MPVA over most days

Answer 6

Control blood pressure and ATP use, releases endorphins, reduces fatigue, increases self esteem
-you want this everyday

Question 7

FITT prescription

Answer 7

Frequency: 5 days per week
Intensity: > your target HR or moderate to vigorous intensity
Time: 30 min. Continuous excercise
Type: large muscle groups, rthymic and continuous

Question 8

HIIT

Answer 8

High intensity interval training; go really hard and back off
- it can improve cardiorespitory fitness if it it planned right so that you have ac oontiusly elevated hr

Question 9

Percentage of HR max

Answer 9

Target HR= Max HR x intensity
THR= maxHR x Int

MaxHR via prediction
Max HR: 220 bpm - age

Good prediction but not accurate

Question 10

Karvonen Equation

Answer 10

Targer HR (THR)
= ( MHR -RHR) x intensity + RHR

HRR= heart rate reserve
RHR = resting HTR = pulse for 1 min
Intensity of excercise (50%)

Question 11

Estimating Training intensity RPE (Borge scale)

Answer 11

Borge scale (6-20)
- this scale correlates highly with HR, ventilation, oxygen consumption and blood lactate contractions
- you must cross check you hr with your perceives rating

Question 12

Developing cardiovascular fitness (PRE)

Answer 12

-developing CV is 8-12 weeks
-frist 2-3 weeks preconditioned period
- progress slowly and enjoy each workout
-helps reduce residual muscle soreness

Progressive Resistance excercise PRE
- gradually overloading body’s systems will develope additional capacity

Question 13

PRE applied to skeletal system

Answer 13

-gradual stress to bone stimulates the accumulation of calcium and other minerals
-force of your feet hitting the ground weight bearing activities sends signal to your body to maintain bone density

Question 14

General public guidelines for physical activity

Answer 14

-if exercise is sufficiently strenuous, allow sufficient time for recovery 18-24 hours
-alternate light and heavy workouts (reduce risk of injury and allow body to recover
-use it or lose it ( conduct next workout within 24-48 hours
- never train on consecutive days
-warm up and cold down
-schedule 1 extra hard all out workout a week
- use cross training

Question 15

Warm up guidelines

Answer 15

Warm up 10-15 min
Warm up until you begin to sweat or HR is elevated
Begins activity within a few minutes (5 min)
An appropriate warm-up will not cause fatigue o r hinder performance (should enhance)

Question 16

Cool down guidelines (why do active )

Answer 16

Venous return will drop quickly and may cause blood pooling in legs (heart isn’t getting enough blood and HR and blood pressure go up
-leading to shock
-decreased blood pressure
Increase norepinephrine levels to compensate which may lead to cardiac arrest
Bring HR back down
Clear out lactic acid

Question 17

Why do a cool down

Answer 17

Want to bring HR back down
Clear lactic acid (active, allows blood to flow and keeps HR slightly elevated)

Question 18

Measuring cardio respiratory fitness

Answer 18

Aka : aerobic power or capacity
Lab test (max or sub max)
Amount of O2 going in and amount CO2 going out

Question 19

Max VO2

Answer 19

Maximal value of oxygen consumption during an exercise test to exhaustion
100% effort and intensity= anaerobic (carbohydrates)

Question 20

Prediction of VO2 max

Answer 20

Predictions based o the linear relationship between HR and workload can be made over a given workload range
With increasing workload, HR increase to a maximum that corresponds to a maximal oxygen consumption (max VO2) - until plateaus

Question 21

Aerobic power(VO2max)

Answer 21

The maximal rate at which the body can take up, transport, and utilize oxygen
•Expressed as maximal oxygen uptake or max VO2
•The greater the O2 consumption the greater the aerobic power or fitness
•Can be expressed in relative or absolute terms

Question 22

Absolute VO2 max

Answer 22

•Absolute VO2 is expressed as a volume per unit time (L/min)
•VO2 is positively correlated with muscle mass
•Absolute max VO2 is useful for within group comparisons (group members with comparable mass)
•Its use is limited when comparing two groups that differ in mass or body composition

Question 23

Absolute VO2 max: a large person will have larger values than a smaller person why?
Do they have a higher fitness?

Answer 23

Larger person supposedly has more muscle which is where metabolism occurs

No, it just means they are bigger and use more oxygen
To make these relative to a perosn actual body size we must divide by body weight

Question 24

Relative VO2 max

Answer 24

Expressed in relation to mass
•Accounts for differences in mass
•Units used are mL/kg/min
•Relative VO2 = Absolute VO2 (L/min)//
Mass (kg)

Question 25

Converting absolute to relative (VO2 max )

Answer 25

To convert liters per min to ml/kg/min multiply by 1000 (as 1000ml in 1L) & divide by weight (kg)
•Thus, we will get mL/kg/min
Example:
If a 70kg female has a resting absolute VO2 = 0.25 L/min Then resting relative VO2 = 0.25 L/min x 1000/70kg
Resting relative VO2 = 3.5 mL/kg/min

Question 26

Importance of VO2 max (not just for Athletes because…)

Answer 26

It is not something only athletes care about, but it is the boys ability to bring in adn expel oxygen how we are making ATP. A VO2 is a life score, some of the number one predictors of mortality. 16 is the (minimum) limit for living, 14-15 is heart failure

Question 27

VO2 Max- a continuum and marker of health and longevity (low fitness and high fitness)

Answer 27

Low fitness (20ml/kg/min)
High fitness - 70 ml/kg/min

Question 28

VO2 desirable for individuals under 30

Answer 28

Male: 34-54 ml/kg/min
Female: 30-50 ml/kg/min

Question 29

Sex difference in VO2 max

Answer 29

Females typically report a 10-15 % lower VO2 max than males (even expressed in relative values

Males have more muscle mass and muscle is metabolically active; they have more testosterone which also increases red blood cells which also carry oxygen

Question 30

METS: another way of expressing oxygen uptake

Answer 30

VO2 avg is 3.5 ml/kg/min
This called 1 MET (metabolic equivalent)

10 MET= running 1 km in 5 min (1 mile in 8 min )