Ch. 16 Flashcards
Reduction in the risks of CHD due to moderate intensity exercise results in
Changes in distribution of cholesterol, an increase in fibrinolysis activity, or reduction in systemic low grade inflammation
The 5 components of the relationship between the dose of a drug and the effect
- Potency
- Slope (change in effect is obtained from a change in dose)
- Maximal effect
- Variability
- Side effects (exercise prescription produces not a single effect)
The dose of physical activity is usually characterized by what?
FITT Principle:
- Frequency
- Intensity: %VO2 max, % max HR, rating of perceived exertion, lactate threshold
- Time
- Type
What yields the volume of exercise?
Frequency x Time x Intensity
Which physiological variables change more slowly in response to a dose of exercise?
- Capillary number
What is progression?
Describes how to transition an individual from easier to harder exercise over course of training program
The response to an exercise intervention can include both
- Functional changes: increase in VO2 max
- Health outcomes: lower blood pressure
INDEPENDENT OF EACH OTHER
Certain physiological variables respond quickly to dose of exercise. Give an example
Sympathetic nervous system, blood lactate, and heart rate adapt rapidly to exercise training
- Acute responses
- Rapid responses
- Linear
- Delayed
- Occur with one or several exercise bouts but do not improve further
- Benefits occur early and plateau
- Gains are made continuously over time
- Occurs only after weeks of training
What are the dose response relationships between physical activity defined as minutes of exercise per week at 60 to 70% maximal work capacity
- Blood pressure and insulin sensitivity are most responsive to exercise
- Changes in VO2 max and resting heart rate are intermediate
- Serum lipid changes such as HDL are delayed
What recommendation did the CDD and ACSM give for US adults
Every adult should accumulate 30 or more mins of moderate intensity physical activity on most preferably all days of week
Individuals can realize substantial health related benefits of physical active by doing what?
- 150 and 300 mins of moderate intensity physical activity per week or 74 to 150 mins of vigorous intensity physical activity per week
When is the health related gains associated with physical activity visible?
Realized when volume of PA is between 500-1000 MET min per week
What is moderate intensity PA defined as?
What is vigorous intensity PA defined as?
- Absolute intensities of 3.0 to 5.9 METs
- 6.0 or more METs
The ratio between vigorous intensity to moderate intensity PA is
2:1 because they takes about twice the time when doing moderate intensity to achieve the age energy expenditure
The ACSM guidelines recommmends resistance training how often
-one set or 8 to 12 repetitions of 8 to 10 exercises on 2 or more days per week to improve or maintain muscular strength and endurance
For each 1 MET increase in cardiorespiratory fitness, the risk of death from all causes decreases
13%
What is strenuous exercise impact on the heart
Increases the risk of heart attack during activity, but reduces the overall (rest + exercise) risk of such event
Recommendations for using progression:
- Using the relative intensity to guide level of effort
- Transitioning from light to moderate to vigorous activity not the reverse
- Starting from light to moderate intensity activity and increase numbe of mins per day or days per week before increasing intensity
- Increase should be 10%
- Rate of increase is lower for older, less fit
What part of exercise session is viewed as important in reducing change of hypotension episode after exercising
At end of session, about 5 mins of cool down activities are recommended
The CRF training effect of exercise program is dependent on
Proper frequency, duration, and intensity of exercise sessions
The ACSM recommends what as part of program to increase CRF
- 20-60 mins per session, 3-5 sessions a week, at an intensity of about 40-89% of HRRR or oxygen uptake reserve
What type of exercise is better for increasing VO2 Max?
- high intensity exercise
What percent range of exercise intensities is associated with an increase in VO2 max?
40-89% VO2R oxygen uptake reserve
