Cardiovascular training adaptations Flashcards
Health
physical, psychological and social dimension
fitness
set of attributes that allows someone to carryout daily tasks with vigour and no resulting fatigue
health related fitness
how physical fitness can positively affect overall health
1) CV fitness
2) muscular strength
3) muscular endurance
4) flexibility
5) body comp
sport related fitness
- positive relationship between physical fitness in health where increases in physical fitness = increase in sport performance
cardiorespiratory fitness
ability to deliver and use O2 under demands of intensive, prolonged exercise or work
4 main principles of training
specificity
overload
individualization
reversibility
central adaptations
heart/ lungs - O2 delivery
regardless of training mode
peripheral adaptations
muscles and vessels - O2 extraction
depends on specificity
overload
stressing a system based on intensity
how is overload achieved by
increased intensity, duration or frequency of exercise
FITT
frequency
intensity
time/duration
type of exercise
frequency for aerobic fitness training
4 days / week
3 methods of classifying intensity
1) RPE (rating of perceived exertion)
2) VO2 (% VO2 max & % VO2 R)
3) HR (% HR max & % HHR)
“Borg Scale”
ratings of perceived exertion scale (0-10)
heart rate reserve (HRR) - karvonen equation
HRR = HR max - HR rest
Target HR range
HRR x %HRR + HR rest
VO2 reserve
VO2 max - VO2 rest
reversibility
detraining, when training is stopped, adaptations decrease (VO2 max, SV, Q, capillaries)
what does warm up do for CV performance
increases:
blood flow to active skeletal muscles and myocardium, dissociation of oxyhemoglobin and earlier sweating
what does cool down do for CV performance
prevents venous pooling and reduces risk of fainting because of venous system dilation and the muscle pump remains active
