Cardiovascular training adaptations

Question 1

Health

Answer 1

physical, psychological and social dimension

Question 2

fitness

Answer 2

set of attributes that allows someone to carryout daily tasks with vigour and no resulting fatigue

Question 3

health related fitness

Answer 3

how physical fitness can positively affect overall health

1) CV fitness
2) muscular strength
3) muscular endurance
4) flexibility
5) body comp

Question 4

sport related fitness

Answer 4

• positive relationship between physical fitness in health where increases in physical fitness = increase in sport performance

Question 5

cardiorespiratory fitness

Answer 5

ability to deliver and use O2 under demands of intensive, prolonged exercise or work

Question 6

4 main principles of training

Answer 6

specificity
overload
individualization
reversibility

Question 7

central adaptations

Answer 7

heart/ lungs - O2 delivery

regardless of training mode

Question 8

peripheral adaptations

Answer 8

muscles and vessels - O2 extraction

depends on specificity

Question 9

overload

Answer 9

stressing a system based on intensity

Question 10

how is overload achieved by

Answer 10

increased intensity, duration or frequency of exercise

Question 11

FITT

Answer 11

frequency
intensity
time/duration
type of exercise

Question 12

frequency for aerobic fitness training

Answer 12

4 days / week

Question 13

3 methods of classifying intensity

Answer 13

1) RPE (rating of perceived exertion)
2) VO2 (% VO2 max & % VO2 R)
3) HR (% HR max & % HHR)

Question 14

“Borg Scale”

Answer 14

ratings of perceived exertion scale (0-10)

Question 15

heart rate reserve (HRR) - karvonen equation

Answer 15

HRR = HR max - HR rest

Question 16

Target HR range

Answer 16

HRR x %HRR + HR rest

Question 17

VO2 reserve

Answer 17

VO2 max - VO2 rest

Question 18

reversibility

Answer 18

detraining, when training is stopped, adaptations decrease (VO2 max, SV, Q, capillaries)

Question 19

what does warm up do for CV performance

Answer 19

increases:

blood flow to active skeletal muscles and myocardium, dissociation of oxyhemoglobin and earlier sweating

Question 20

what does cool down do for CV performance

Answer 20

prevents venous pooling and reduces risk of fainting because of venous system dilation and the muscle pump remains active