Cardiovascular Fitness And V02 Flashcards
Impact of Sedentary behaviour
- Higher risk of being overweight
- T2DM
- Hypertension
- Heart Disease
- Leg disorders (varicose Veins/DVT)
- Muscle degeneration
- Back Pain
- Some cancers: Colon, Breast & endometrial
Principles of exercise Prescription
Overload
Progression
Specificity
Uk Physical activity recommendations
1- Minimum of 150 mins of moderate intensity each week or 75 mins of vigorous, or an equivalent combination of moderate and vigorous activity.
2- Daily activity of any duration is beneficial
3- Upper range of 300 mins of mod and 150 mins of vigorous
4- Muscle Strengthening activities involving major muscle groups on 2 or more days a week
5- Minimise time sitting
Methods of quantifying exercise intensity
- MET’s
- VO2 Max
- % max HR
- RPE
Exercise for Angina and silent Ischemia
- Generally beneficial for those with stable angina
Improvements for angina and silent ischemia from exercise by…
reduction in myocardial demand:
- Increase in vagal tone, leading to….
- Decrease in HR, which….
- Increases amount of time ventricles can fill with blood, which…..
- increases end diastolic volume and stroke volume
Exercise benefits for Diabetics
- Increased weight loss
- Improved blood sugar control
- Increases insulin sensitivity
- Improves cholesterol and BP
- Improves regulation of stress hormones
- Improves nerve function
- Decreased risk of developing T2DM
What is VO2 max
Max rate at which we can consume, transport, and utilise oxygen.
How to measure VO2 max?
Direct: Open circuit spirometry
Indirect: Maximal, Submaximal, HRV and field tests
What is HRV?
Time changes between each heart beat (QRS complex)
Impacts of sedentary behaviour
- Risk of obesity
- Risk of T2DM
- risk of hypertension
- risk of heart disease
- risk of leg disorders
- muscle degeneration
- risk of back pain
- risk of cancers
