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ACE PT > Ch. 8 Cardiorespiratory Training: Physiology, Assessments, and Programming > Flashcards

Ch. 8 Cardiorespiratory Training: Physiology, Assessments, and Programming Flashcards

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1
Q

What is the cardiovascular system?

A
  • Closed-circuit system composed of the heart, blood vessels, and blood
  • AKA circulatory system
  • Blood continuously travels a circular route through the heart into the arteries, then to the capillaries, into the veins, and back to the heart
  • With the respiratory system, heart and blood vessels deliver oxygen and nutrients to the body’s tissues while also removing waste, such as carbon dioxide and metabolic by-products
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2
Q

What is the liquid component of blood called? And what does it do?

A
  • Plasma
  • Responsible for carrying hormones, plasma proteins, food materials (carbs, amino acids, and lipids), ions (sodium, chloride) and gases (oxygen, nitrogen, CD) throughout the body
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3
Q

What are the 3 categories of blood vessels? And what do they do?

A
  • Arteries and arterioles: carry oxygen-poor blood to the heart
  • Capillaries: provide sites for gas, nutrient, and waste exchange between the blood and tissues
  • Venules and veins: return oxygen-poor blood to the heart
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4
Q

What does the pulmonary circuit refer to?

A
  • Right side of the heart receives blood that is partially depleted of its oxygen content and contains an elevated level of carbon dioxide after having passed through the cells
  • This blood is then pushed into the lungs where it releases its CD in exchange for oxygen
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5
Q

What does the systemic circuit refer to?

A
  • The left side of the heart receives newly oxygenated blood from the lungs and pumps it into the various tissues of the body
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6
Q

What is the cardiac cycle?

A

Period from beginning of one heartbeat to the beginning of the next

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7
Q

What is the respiratory system made up of? And what does it do?

A
  • Nose, nasal cavity, pharynx, larynx, trachea, bronchi, and lungs
  • Provides a means to replace oxygen and remove carbon dioxide from the blood
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8
Q

Define cardiorespiratory fitness:

A
  • The capacity of the heart and lungs to deliver blood and oxygen to the working muscles during exercise
  • Transporting oxygen in the blood to the active cells so that carbs and fatty acids can be converted to adenosine triphosphate (ATP) to fuel muscular activity
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9
Q

What is the oxygen-carrying capacity of blood primarily determined on?

A
  • The ability to adequately ventilate the alveoli in the lungs
  • The hemoglobin concentration of the blood
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10
Q

What is hemoglobin?

A

A protein in red blood cells that is specifically adapted to bond with (carry) oxygen molecules

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11
Q

What is the formula for cardiac output?

A

Cardiac output = Heart rate x Stroke volume

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12
Q

What muscle fibers are affected during low-intensity endurance exercise? What do they do?

A
  • Type I muscle fibers (slow-twitch muscle fibers)
  • These adaptations involve increasing the size and number of mitochondria within the cell to augment aerobic ATP generation
  • Also a growth of more capillaries around the recruited muscle fibers, which enhances the delivery of oxygenated fiber’s capacity to generate force
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13
Q

What muscle fibers are affected during high-intensity endurance exercise? What do they do?

A
  • Type II muscle fibers (fast-twitch muscle fibers)

- Adapt primarily by increasing the number of anaerobic enzymes so that anaerobic energy production will be enhanced

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14
Q

What happens to the cardiovascular system with endurance training?

A
  • Heart muscle will hypertrophy, enlarging its chambers and becoming a bigger and stronger muscle that is able to deliver a higher cardiac output to the muscles
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15
Q

Sedentary behavior vs. physical inactivity

A
  • Sedentary behavior= too much sitting, associated with insulin resistance and elevated blood triglycerides
  • Physical inactivity= too little exercise
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16
Q

What is the traditional standard marker of the cardiorespiratory fitness-training effect?

A

Maximal oxygen uptake (AKA VO2 max)

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17
Q

When do the primary adaptations to exercise typically occur? What does steady state refer to?

A
  • During steady-state exercise at moderate intensity
  • An intensity of exercise where the energy and physiological demands of the exercise bout are met by the intake and delivery of 02 to the physiological systems in the body
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18
Q

What does core temperature refer to?

A
  • Area surrounding internal organs
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19
Q

Where is the body’s temperature regulatory system located?

A

Hypothalamus in the brain

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20
Q

What processes increase body-heat loss and minimize the increase in body temperature?

A
  • Sweating and increase blood flow to the skin
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21
Q

What are the 4 ways heat can be transferred?

A
  • Radiation
  • Conduction
  • Convection
  • Evaporation
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22
Q

Forms of heat gain vs heat loss

A
  • Heat gain= metabolic heat, radiation, conduction, convection
  • Heat loss= radiation, conduction, convection, evaporation
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23
Q

What factors make heat overload more likely?

A
  • Dehydration
  • Excessive clothing
  • Overweight/obese
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24
Q

What is the most stressful environment for exercising and why?

A
  • Hot and humid climates

- When air contains a large quantity of water vapor, sweat will not evaporate readily

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25
Q

Heat exhaustion vs heat stroke

A
  • Heat exhaustion: usually develops in non-acclimatized individuals and is typically a result of inadequate circulatory adjustments to exercise coupled with fluid loss
  • Heat stroke: complete failure of the heat-regulating mechanisms, with the core temperature exceeding 104 F (40 C).
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26
Q

What are symptoms of heat exhaustion and what should you do?

A
  • Weak rapid pulse, low blood pressure, headache, nausea, dizziness, general weakness, paleness, cold, clammy skin, profuse sweating
  • Stop exercising, move to a cool ventilated area, lie down and elevate feet 12-18 inches, give fluids, monitor temperature
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27
Q

What are symptoms of heat stroke and what should you do?

A
  • Hot dry skin, bright red skin color, rapid strong pulse, labored breathing, elevated body core temp
  • Stop exercising, remove as much clothing as feasible, try to cool body immediately (wet towels, ice packs, baths, fan, alcohol rubs), give fluids, transport to emergency room immediately
28
Q

What are tips PTs should share with clients about exercising in heat?

A
  • Begin exercising in heat gradually
  • Always wear lightweight, well-ventilated clothing
  • Never wear impermeable or nonbreathable garments
  • Replace body fluids as they are lost
29
Q

What are the 3 ways that the body tries to avoid heat loss?

A
  • Peripheral vasoconstriction: narrowing of arterioles, which reduces the blood flow to the shell of the body, thus decreasing the amount of body heat lost to the environment
  • Nonshivering thermogenesis: involves stimulation of the metabolism to increase internal heat production
  • Shivering: rapid, involuntary cycle of contraction and relaxation of skeletal muscles, which can increase the body’s rate of heat production by 4-5 times
30
Q

What are the two major cold stressors?

A
  • Air

- Water

31
Q

The body loses heat _____ times faster in water than it does in _____

A
  • 4

- Air

32
Q

What tips should PTs give their clients about exercising in cold environments?

A
  • Wear several layers of clothing
  • Allow for adequate ventilation of sweat
  • Wear breathable clothing
  • Replace body fluids in the cold, just as in the heat
  • Monitor body weight
33
Q

What clothing is best to wear in cold environments?

A
  • Wool and newer synthetic materials that wick sweat
34
Q

What is considered moderate and high altitudes?

A
  • Mod= 5000-8000 ft
  • High= 8000-14000 ft
  • Less o2 in air
35
Q

How long does it take to get acclimatized to high altitudes?

A
  • First phase usually takes around 2 weeks although it might take a few months
  • Day 3 is usually when the negative effects of altitude on performance is the greatest
36
Q

What are signs of altitude sickness?

A
  • Shortness of breath
  • Nausea
  • Headache
  • Lightheadedness
37
Q

What are 3 general guidelines for adults aged 18-64 in regards to exercise?

A
  • Any amount of PA is more desirable when compared to none. A concerted effort should be made to sit less throughout the day
  • Perform 150-300 minutes per week of moderate-intensity cardiorespiratory PA, or 75-150 minutes per week of vigorous-intensity CRPA, or a combination of both. Additional health benefits are obtained from performing greater amounts of activity than these quantities
  • Participate in muscle-strengthening activities involving all major muscle groups at least two days per week
38
Q

What does FITT-VP stand for?

A
  • Frequency
  • Intensity
  • Time
  • Type
  • Volume
  • Pattern
39
Q

What is the frequency recommendation for moderate-intensity exercise and what are the factors?

A
  • Minimum 5 days per week

- 40-59% VO2R, below VT1, can speak comfortably

40
Q

What is the frequency recommendation for vigorous-intensity exercise and what are the factors?

A
  • Minimum of 3 days a week

- 60-89 VO2R, VT1 to 2, not sure if speech is comfortable to definitely cannot speak

41
Q

How can intensity be measured?

A
  • HR
  • Rating of perceived exertion (RPE)
  • VO2 or metabolic equivalents (METS)
  • Caloric expenditure
  • Talk test and HR at VT1
  • Blood lactate and HR at the VT2
42
Q

What is the Karvonen Formula of HR?

A
  • Target HR (THR) = (HRR x % intensity) + RHR

- Where HRR = MHR - RHR

43
Q

Explain VT2:

A
  • This point represents the intensity at which the body can no longer sustain an activity and begins to shut down
  • In most healthy people, this marker is associated with a flattening of the HR response to increasing intensity, referred to as the HR turnpoint
44
Q

What are the 3 zones of VT?

A
  • Zone 1= low-to-moderate intensity exercise with HRs below VT1 (can talk comfortably during training)
  • Zone 2= moderate-to-vigorous intensity exercise with HRs from VT1 to just below VT2 (not sure if he or she can talk comfortably)
  • Zone 3= vigorous-to-very vigorous intensity exercise with HRs at or above VT2 (definitely cannot talk comfortably)
45
Q

What are 3 exercise guidelines related to duration?

A
  • Initially, increase the # of minutes per session (duration) and the # of days a week (frequency) of moderate-intensity activity prior to an increase in exercise intensity
  • High volumes of moderate-to-vigorous PA appear to remove the excess risk of all-cause mortality that is associated with high volumes of sitting
  • Decreased sedentary time reduces but does not eliminate, the risks related to a lack of PA throughout the week
46
Q

What is circuit training?

A

Can be performed either by a single individual or by groups of people rotating in an organized manner through several exercise stations

47
Q

What is green exercise?

A
  • Exercise performed in natural environments

- Linked to enhanced cardiac function, reduced levels of stress, and improved cognitive function

48
Q

What is the recommended daily mileage for humans?

A

1-5 miles

49
Q

What benefits can water exercise provide?

A
  • Reduces orthopedic loading

- Capable of training different muscle groups than those used during ambulatory activities

50
Q

Define the principle of overload:

A
  • When additional stresses are placed on organs or systems (CR or muscular) in a timely and appropriate manner, physiological adaptations and improvements will occur
  • Rate of progression in a program depends on the individuals current conditioning level, program goals, and tolerance for the slight discomfort
51
Q

What are some tips for sedentary behavior?

A
  • Frequency of breaks from sitting should be every 60-120 minutes
  • Breaks should be an average of 5-10 minutes
52
Q

What are some symptoms that might signal the need to stop a cardiorespiratory assessment?

A
  • Onset of angina (choking or suffocating) or chest pain
  • Significant drop in systolic blood pressure
  • Excessive RISE in BP: SBP reaches >250 mmHg and/or DBP reaches >115 mmHg
  • Shortness of breath, or wheezing
  • Signs of poor perfusion: lightheadedness, confusion, ataxia, pallor (pale skin) cyanosis (blush coloration, especially around the mouth), nausea, or cold and clammy skin
  • Failure of HR to increase with increased exercise intensity
  • Noticeable change in heart rhythm by palpation or auscultation
  • Subjects requests to stop
  • Physical or verbal manifestations of severe fatigue
  • Failure of assessment equipment
53
Q

What does the crossover point (VT1) represent?

A
  • A level of intensity at which blood lactate accumulates faster and must be offset by blood buffers, which are compounds that neutralize acidosis in the blood and muscle fibers
54
Q

What does the respiratory compensation threshold (VT2) represent?

A
  • Point where lactate is rapidly increasing with intensity and results in hyperventilation even relative to the extra CO2 that is being produced
55
Q

What are the 3 components of any training session?

A
  • Warm-up
  • Conditioning phase
  • Cool-down phase
56
Q

How long should the warm-up and cool-down phase last?

A

5-10 minutes of low-to moderate-intensity activity

57
Q

How does a cool-down benefit the body?

A
  • Prevents the tendency for blood to pool in the extremities

- Helps remove metabolic waste from the muscles so that it can be metabolized by other tissues

58
Q

What does the training effect refer to?

A
  • Equivalent to the increase in VO2 max that occurs during the first 3-6 months of a CR fitness exercise training program
59
Q

What is an important rule of exercise training for previously physically inactive adults?

A

Start slowly during the beginning weeks of an exercise program

60
Q

What zone should base training be performed at?

A
  • Zone 1 (sub VT1- comfortably talk)
    • Start at a pace of 10-15 minutes 2-3x a week, slowly increase duration and frequency
    • Changes from week to week should not exceed 10%
  • 3-4 on RPE scale (moderate to somewhat hard)
61
Q

What is the training focus of the fitness training level?

A
  • Increasing the time of CR exercise, frequency of sessions when possible, and introducing intervals to improve health and fitness
62
Q

What is the training focus of the base training level?

A
  • Getting clients who are either physically inactive or have little CR fitness to begin engaging in regular CR exercise of a low to moderate intensity with a primary objective of improving health and a secondary objective of building fitness
63
Q

What zone is fitness training performed at?

A
  • Lower end-higher end of zone 2

- 5-6 RPE

64
Q

What is the training focus of performance training?

A
  • Endurance-performance objectives and/or competitive endurance goals such as achieving a personal record, qualifying for a national event, or placing top-five in a championship
65
Q

Generally, how much of an athlete’s training is at intensities lower than the VT1 (zone 1) and VT2 (zone 2)?

A
  • 70-80%

- 5-10%

66
Q

What does the “black hole” refer to (zone 3)?

A
  • Psychological push to do more, but a physiological pull to do less

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