chap 10 Flashcards
An average decline of about _______% per decade in VO2max occurs from age 25 to age 65
10
VO2 max can be improved by _ in women in their _ after_ weeks of training
15-17%, 80-90 yr, 24-32 weeks
aerobic training can improve what in OA
ability to sustain exercise at a fixed & submax level of energy expenditure + functional ability
energy cost of dressing and undressing
2-3 MET or 7-10.5 ml/kg/min
dressing and undressing can represent as munch as _ % of frail 80 y/old women VO2 max
50 to 75
aerobic endurance help prevent risk of
Direct effect
Coronary heart disease
Stroke
Hypertension
Diabetes
Osteoporosis
Combined results from randomized clinical trials indicate that:
Exercise based cardiac rehab in patients who have had a heart attack results _
20 to 25% lower death rate
in frailer older adult, aerobic endurance plays less of a role in_ and more a role in _
disease prevention, symptom alleviation
in frail OA, aerobic endurance help with what
- counter age-related physiological change
- control chronic disease
- maximize psychological health
- preserve ability to perform ADL
Principles of AET: Focus on Older Adults
- Specificity & Interval
- Training
- Overload
- Functional relevance
- Challenge
- Accommodation
Specific exercises elicit specific _
metabolic and physiological adaptation
Exercises must be specific to both the energy system targetted (__________________) and functional tasks of everyday life (___________________________________)
aerobic vs anaerobic, climbing a hill during a walk to the store
Can you name one exercise that would train the cardiovascular system and be functional for OA?
stair climbing, treadmill walking
medical clearance recommend for _ before doing a HIIT with OA
cigarette smoking, hypertension, diabetes, abnormal cholesterol levels and obesity
you need to establish what before begin a HIIT with OA
a base fitness level
main advantage of HIIT for OA
- enable OA to work harder for a longer period of time with greater comfort
- more realistic to daily energy demands
- works well with varied fitness levels: deconditioned, moderate, high
principle of continuous training
- > 6min of uninterrupted activity
- usually perform at a constant submax intensity
- more aerobic nature
must improve on: _ capacity prior to engaging in an _ exercise
aerobic, anaerobic
it has been reported that _% and % of patient with a first diagnosis of chronic heart failure are > and >_years
88 and 49%
65,80
Interval or Continuous Training…Which one is the best?
exercise program
- uphill treadmill walking over a 12 wks period at a frequency of 2 supervised sessions/week + 1 home session/week
Interval or Continuous Training…Which one is the best?
exercise protocol: supervised interval training protocol
Warm-up: 60% to 70% peak HR (10 min)
4 Intervals: at 90-95% peak HR
3 Active pauses: at 50% to 70% peak HR (4 min each)
Cool down: at 50% to 70% peak HR (3 min)
what do you think was adjusted during the treadmill training to maintain this% of peak HR
speed + inclination of treadmill
Training…Which one is the best?
exercise protocol: supervised moderate continuous
- 47min at 70 to 75% of peak HR
home program of MCT and AIT
MCT: home session: 47min outdoor walking without heavy breathing
AIT: AIT group performed four 4-minute intervals with an exercise intensity that made them breathing heavily without becoming too stiff in their leg (total of 38min)
result of interval training protocol vs MCT
- increase exercise intensity ( 4.6 vs 4km/h)
- increase treadmill slope (12.1 vs 47%)
- increase % peak HR (93 vs 73%)
- increase Borg scale (17 vs 12)
Interval training protocol (AIT) improved:
VO2 peak by %
oxygen cost by%
HR rate by_ bpm
46, 15, 8
what was used to measure work economy
identical workload at post-test
Types of Interval Conditioning
- spontaneous conditioning
- fitness conditioning
- performance conditioning
if your are getting trained up you do what type of interval conditioning
fitness
if you are getting even fitter what type of interval conditioning are you doing
performance
which type of interval conditioning uses aerobic and anaerobic
aero: all 3
aerobic: fitness and performance
exemple of spontaneous conditioning
alternate jogging + walking
exemple of fitness conditioning
alternate jogging speed
exemple of performance conditioning
alternate jogging + running
overload principale to aerobic endurance in OA
- increase only one variable at a time
- increase duration BEFORE intensity
- increase duration in 1min increment as tolerated
- allow a min of 2 weeks for adaption prior to increase further overload
how can you increase intensity of aerobic endurance in OA
activate the arm, increasing resistance before increase speed of activity
manipulating the _ is more stressful for OA than manipulating _
intensity (speed + load) than training volume (rep, time, frequency)
aerobic exercise that have functional relevance
stepping exercise, stair-climbing and descending, picking up and carrying object
how can you challenge OA during their aerobic endurance training
- increasing demands on multiple body system
- increase the complexity of the task ( walking to music time, adding a second task)
what is accommodation
ability to monitor and adapt to the needs of the participant at each exercise session
Some factors may influence the ability of OA to perform AET at same intensity + same duration each session:
- medication: pain due to arthritic condition
- muscle soreness from previous exercise session
what have the most direct bearing on aerobic training volume
frequency and duration
frequency and duration recommendation for sedentary OA
30min of moderate exercise on most day of the week
participant should be encouraged to perform exercises to the best of their abilities, but to never push themselves to a point of _, _, or beyond a level they consider to be safe
overexertion, pain
What are the tools/Ways to teach OA how to Monitor their Level of Effort?
- Feeling Dizzy;
- Feeling Nauseated
- Experiencing Pain
- Feeling Excess fatigue
Which of the following 3 methods is better to measure workload in OA? A) Heart Rate B) Borg’s RPE scale C) METs D) None! All useful!
d
what is the most common method of monitoring exercise intensity
HR
disadvantage of using heart rate to monitor exercise intensity
- less reliable in OA vs young adult
- must slow down to take HR
- self palpation is often inacurate
- % of HR reserve may represent a higher than expected % of VO2 max
borg scale take into account what
central - HR and breathing
local- muscle fatigue
Exercise intensity can also be regulated by selecting activities based on
MET values
MET values of
ballroom dancing
aérobic dancing
skipping
cycling
4-6 MET
6-9 MET
8-12 MET
5-6 MET
First 8-10 weeks of training, endurance activities should:
Be a type that can be maintained at a constant intensity (e.g., speed of walking, wattage on a cycle, tempo of exercise to music
FIIT principle for aerobic endurance in OA
frequency: most day of the week
intensity:
- active healthy OA: RPE btw 11-13
- frail or sedentary: RPE 9-11
time: 30min
type: activity that use large muscle groupe. can be maintain for prolonged period of time, rhytmical and continuous
