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
What is target heart rate?
Range of heart rate values associated with the exercise intensity needed to have a CRF training effect
For most people however, what percent rate of VO2 max seems to be range sufficient enough to achieve CRF goals?
60-80%
Indirect method for calculating target hear rate
- know that VO2 and HR is linear
- HRR or karvonen method of calculating THR has 3 rules:
1. Subtract hr from maximal hr to obtain HRR
2. Take 60-80% of HRR
3. Add HRR to resign HR to obtain THR
What is another indirect method of calculating THR
Percentage of maximal HR method where you take 70-85% of maximal heart rate to obtain THR
When using the exercise heart rate value to estimate VO2 max, the error is about
6 6 % for 2/3 of population when measured maximal heart rate is known
At lower intensities, what needs to happen to duration
A greater duration will be needed to achieve the same energy expenditure of someone working at a higher intensity
Optimal characteristics fo vigorous intensity exercise program to increase VO2 max are
Intensity: 60-80%
Frequency: 3-4 times per week
Duration: minutes needed to achieve a volume of 500 to 1000 MET min per wekk
The THR is a responsible estimate of proper exercise intensity when taken as
60-80% HRR or 70-85% of maximal HR
What is the primary marker that the training effect is taking place for jogging?
- as participant adapts to joggin, the HR response for any jogging speed will decrease and jogging speed will have to increase to stay in THR
Important point of walking and jogging program
- Complete long walking program first
- Staying in THR zone
Not progressing to next level if the participant is not comfortable with current level
ACSM recommendation for stating stretching
- Stretching to point of mild discomfort holding for 10-30 secs
- Doing each stretch 2 to 4 times
- Stretching exercises >- 2 days per week
Dynamic, ballistic, and proprioceptive neuromuscular facilitation (PNF) methods are useful for improving flexibility
