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Chapter 11: Cardiorespiratory Training > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

type of fibers stimulated by low intensity endurance exercise

A

type I slow twitch

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2
Q

_ increase in size and number to augment aerobic ATP

A

mitochondria

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3
Q

adaptations in the contractile mechanisms _ and _ leads to increased hypertrophy

A

actin and myosin

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4
Q

type II fast twitch fibers increase number of _ so that anaerobic energy production is enhanced

A

anaerobic enzymes

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5
Q

result of cardiac muscle hypertophy (enlarging of the heart chambers

A

larger stroke volume (blood pumped per beat)

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6
Q

maximal heart rate does _ with training

A

not increase

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7
Q

2 reasons for increase in stroke volume

A

chamber enlargement - greater filling

greater ejection fraction - chamber emptying

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8
Q

location where cardiovascular system interfaces with respiratory system

A

alveoli

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9
Q

Passive inspiration

2 muscles

A

external intercostals

Diaphragm

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10
Q

group of muscles that pull rib cage upward during exercise inspiration

3

A

sternocleidomastoid

scalene

serratus anterior

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11
Q

group of muscles that pull the rib cage downward during active expiration

A

rectus abdominus

quadratis lumborum

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12
Q

increase in tidal volume leads to: 2

*ventilation made more efficient

A

more oxygen delivered to alveoli

reduces amount of air trapped in bronchial tubes

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13
Q

VO2max reaches peak and plateaus in

A

6 months

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14
Q

changes in VT are attributed to: 2

changes to fuel: 2

A

capillary growth

mitochondria increase

increased glycogen storage in muscle

fatty acid use increases

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15
Q

physiological adaptations to cardio occur during

A

steady state exercise at moderate intensity

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16
Q

steady state achieved in

A

between 45 seconds and three to four minutes

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17
Q

3 advantages to interval training:

A

improved tolerance to lactate build up

type II muscle fibers recruited

cardiorepiratory system is progressively overloaded

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18
Q

3 basis components of a training program:

A

warm up phase

conditioning phase

cool down phase

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19
Q

the harder the conditioning phase the more_ the warm up should be

A

extensive

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20
Q

stretching during warm-up can inhibit intensity because:

A

stretching improves muscle elasticity which LOWERS force generating capacity

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21
Q

static stretching during warm up is best for

example

A

athletes requiring flexibility

gymnastics, dance

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22
Q

GOD loves you

it is through GODS strength you can do this

A

your worth comes from GOD

YOU ARE LOVED

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23
Q

dynamic stretching during warm up best for

exapmle

A

jumping or running sports

basketball, sprinters

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24
Q

gradual increase in HR response during steady state exercise is called

A

cardiovascular drift

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25
Q

2 reasons for cardiovascular drift

A

reductions in blood volume (sweat) = increased HR to maintain cardiac output

increase in core temp = more blood to skin to facilitate heat loss = decreased blood returning to heart

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26
Q

aerobically trained type II muscle fibers are proficient at using _ for energy

A

lactate

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27
Q

purpose of cool down phase

A

prevent the tendency of blood to pool in the extremeties

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28
Q

inadequate return of blood flow to the vital organs after exercise can result in

A

lightheadedness

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29
Q

2008 physical activity guidelines:

moderate intensity

vigorous

strength training

A

150 min/week

75 min/ week

2 days/ week

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30
Q

ages 6-17 activity guidelines

daily

vigorous intensity

strength training

A

60 min moderate to vigorous everyday

3 days./week

3 days/week

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31
Q

F.I.T.T.E.

A 
frequency
intensity
time 
type
enjoyable or experience
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32
Q

cardiorespiratory fitness improvement occurs most quickly from increase in

A

intensity

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33
Q

moderate intensity aerobic - frequency

A

5 days/week

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34
Q

vigorous intensity aerobic frequency

A

3 days/ week

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35
Q

moderate and vigorous aerobic frequency

A

3-5 days / week

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36
Q

methods for measuring intensity: 6

A 
HR
RPE
VO2max
caloric expenditure
talk test VT1
blood lactate and VT2
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37
Q 
genetics
exercise modality
medications
body size
altitude
age -
A

Variable that impact MHR

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38
Q

standard deviation using 200-age formula for MHR

68% of population would differ

32 % of population would differ

A

12 bpm

24 bpm + or -

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39
Q

220-age

younger clients

older clients

A

over estimates MHR

underestimates MHR

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40
Q

sedentary MHR - poor

A

57-67%

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41
Q

minimal activity MHR - POOR/FAIR

A

64-74%

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42
Q

sporadic physical activity - fair / average

A

74-84%

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43
Q

habitual physical activity - average/ good

A

80-91%

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44
Q

high amounts of physical activity - good/excellent

A

84-94%

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45
Q

method to calculate HRR

this method take into consideration

A

Karvonen method

RHR differences of same age individuals

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46
Q

Karvonen method

MHR =

A

206.9 - (.67 x age)

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47
Q

Karvonen method

HRR =

A

MHR - RHR

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48
Q

Karvonen method

Target HR =

A

HRR X %INTENSITY + RHR

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49
Q

RPE scale %

moderate

somewhat hard

hard

A

70% HRR

80% HRR

85% HRR

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50
Q

difference between MHR and RHR

A

HRR heart rate seserve

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51
Q

RPE scale difficult for: 2

A

very sedentary

clients with high levels of muscular strength

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52
Q

session RPE

training load calculation

A

rate exercise session from 0 to 10

multiply rating by the duration

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53
Q

RPE training volume model

A

RPE x frequency x duration

ex:

3 sessions x 20 min x RPE 5 = 300 points

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54
Q

K.I.S.S.

A

keep it simple and short

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55
Q

METs =

working at 5.0 METS

A

3.5/mL/kg/min

client is working 5 times harder than resting

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56
Q

of METS

light

moderate

vigorous

A

less than 3 METS

3-6 METS

GREATER than 6METS

57
Q

calories burned per liter of oxygen consumed

A

5 kcal

58
Q

relative VO2 =

absolute VO2 =

A

mL/kg/min

mL/min

59
Q

mL to L

A

mL / 1000

60
Q

convert VO2 to relative or absolute terms

40 mL
100kg

A

40mL x 100 kg = 4000 mL/min

or

4000 / 1000 = 4.0 L

61
Q

calculate caloric expenditure: 4 steps

weight: 154 lb
exercise: 25 min

VO2: 35mL

A

convert weight to kg 154 X 2.2 = 70 kg

multiply VO2 x weight 35 x 70 = 2,450 mL or 2.45 L

multiply O2 by 5kcal 2.45 x 5 = 12.25 kcal/min

multiply minutes exercised by kcal/min
25 x 12.25 = 306 kcal

62
Q

speaking below VT1

speaking above VT1 but below VT2

above VT2

A

speak comfortably

able to speak, but not comfortably

only single words can be spoken

63
Q

OBLA blood lactate levels are rising

this also represents the _ point

A

4mmol/L

shutdown

64
Q

comparing the number the client can count to while exhaling during exercise to the number counted to during the expiration phase at rest:

when number drops to _% of number counted at rest, this can indicate client has reached

A

70%

VT1

65
Q

lactate starts to accumlulate at _% of clients power output during incremental exercise

A

50%

66
Q

blood lactate level =

A

VT1

67
Q

when lactate is buffered from the blood _ increases which causes increase in _

A

carbon dioxide increases

amount of breathing (VT1)

68
Q

shutdown response when body can no longer sustain activity and HR _.

this is referred to as

A

flattens

HRTR heart rate turn point

69
Q

low to moderate exercise- reflects HR below VT1

can talk comfortably

% training done here

A

zone 1

70-80%

70
Q

moderate to vigorous exercise - HR from VT1 to just below VT2

not sure if can talk comfortably or not

%of training done here

A

zone 2

less than 10%

71
Q

very vigouous exercise - HR at or above VT2

cannot talk comfortably while training

% of training done here

A

zone 3

10-20%

72
Q

4 phases ACE IFT cardiorespiratory model

A

aerobic base

aerobic efficiency

anaerobic endurance

anerobic power

73
Q

moderate exercise session should last

total min / week

A

30 minute session

150 min/ week

74
Q

vigorous exercise session should last

A

20-25 minute session

75 min/week

75
Q

overweight/ obese should exercise _ minutes moderately _ days/week

total minutes

A

50-60 min

5-7 days/ week

300 minutes

76
Q

overweight/obese should exercise _ minutes vigorously _days week

A

150

3 days/ week

77
Q

cycling performed by runners perform _% of value

A

50%

78
Q

swimming performed by runners perform _ % of vaule

A

25%

79
Q

duration should be increased by_ % every week or two over the first _ weeks

A

10%

4-6 weeks

80
Q

varying the pace during a run “speed play”

A

fartlek training

81
Q

endurance activities that require minimal skill: 4

A

walking
slow dancing
recreational: swimming, cycline

82
Q

vigorous endurance activities requiring minimal skill: 6

A 
jogging
rowing
eliptical
stepping 
indoor cycling
fast dancing
83
Q

endurance activities requiring high skill level: 2

A

swimming

cross country skiing

84
Q

recreational sports: 3

A

soccer
racquet sports
basketball

85
Q

exercising in water causes blood to be

A

redistributed to central circulation - away from the limbs

86
Q

2 reasons HR is higher when exercising in heat

A

vasodialation in vessels supplying skin, decreases venous return, decreasing SV so HR is elevated to maintain cardiac output

dehydration leades to decreases blood volume and venous return = HR increase to maintain cardiac output

87
Q

client should drink _ a day when exercising at altitude

A

greater than 2.5 liters/day

88
Q

VT1 and VT2 advantages as intensity markers: 2

*metabolic markers

A

field tests easy to administer

allows for individualized programming

89
Q

Talk test advantages as intensity markers: 4

A

very easy to measure
no equipment required
can easily be taught to clients
individualized programming

90
Q

RPE TERMINOLOGY advantages as intensity markers: 3

A

good subjective intensity marker
easy to teach clients
correlates well with other tests

91
Q

RPE 0 to 10 scale advantages as intensity markers: 3

A

good subjective intensity marker
easy to teach clients
correlates well with other tests

92
Q

RPE 6 to 20 scale advantages as intensity markers: 2

1 limitation

A

good subjective intensity marker
correlates well with other tests

6-20 scale not easy to teach clients

93
Q

requires MEASURED VO2
expensive equipment
increased error using PREDICTED MHR or VO2max
not specific to individual

A

%VO2R limitations: 4

94
Q

requires MEASURED MHR and RHR

not specific to individual

A

%HRR limitations:

95
Q 
requires MEASURED MHR
impractical
predicted MHR produces large error
does not include RHR
not specific to individual
A

% MHR limitations

96
Q

METS

zone 1
zone2
zone3

A

3-6

6-9

greater the 9

97
Q

perform submaximal talk test for VT1 as introduction to

A

phase 2

98
Q

VT2 threshold test introduced in phase

A

phase 3

99
Q

focus of this phase:

positive experience for sedentary client to become regular exerciser

no assessments

A

phase 1 - aerobic base

100
Q

when the client can:

sustain steady-state cardio for 20-30 min in zone 1 at RPE 3 to 4

A

progress to phase 2

101
Q

focus of this phase:

increase duration of exercise

introducing intervals to improve aerobic efficiency - just above VT1, RPE of 5

many clients will stay in this phase for years

A

phase 2 - aerobic efficiency

102
Q

if a client has event-specific goals or is a fitness enthusiast…

A

progress to phase 3

103
Q

focus of this phase;

design programs for clients that have one or more endurance performance goals

performing 7+ hours of cardio/week

A

phase 3 - anaerobic endurance

104
Q

administer VT2 test during phase

A

phase 3

105
Q

clients with goals for increasing speed for short bursts at near maximal efforts

A

progress to phase 4

106
Q

focus of this goal:

improving anaerobic power

very intense anaerobic power intervals

zone 3 training

A

phase 4 - anaerobic power

107
Q

increase in VO2 max that occurs during first 3-6 months of aerobic endurance program

A

training effect

108
Q

equipment well suited for obese individual

session time for obese

A

recumbent bike

break session into smaller 10 min sessions

109
Q

primary phase for goals of:

maintaining fitness

weightloss

nonathletically focused group classes

INCREASE duration per week

A

phase 2

10%

110
Q

recovery intervals, steady state, warm -up, cool down all performed at or just below VT1 in phase

A

phase 2

111
Q

phase 2 intervals performed just above _ at an RPE of _ and improve the clients ability to utilize _

A

just above VT1

RPE 5

FAT as fuel

112
Q

phase 2: training format

week: 5 week progression

A

week 1 steady state

weeks 2-5 aerobic intervals

113
Q

phase 2: intensity

week: 5 week progression

A

week 1 - below VT1 HR

week 2 - 4 - below and above VT1 HR

week 5 - above VT1 HR

114
Q

Zone _

psychological push to do more but physiological pull to do less

A

Zone 2

the black hole

115
Q

time spent training at:

zone 1

zone 2

zone 3

*zone 3 progression by_ rather than _

A

70-80%

LESS THAN 10%

10-20%

duration than intensity

116
Q

highly fit client # of zone 2 or 3 intervals/week

NOT highly fit client # of zone 2 or 3 intervals/ week

A

3-4

1-2

117
Q

phase 3 : volume of training

progressively increase _ per week

total volume should reach

A

10% or greater

maximum of THREE times the duration of the target event for which the exercise is training

118
Q

phase 3: 4 week program

weeks 1 - 3

week 4

of zone 1 workouts

of zone 2 workouts

of zone 3 workouts

A

increase intensity

recovery week

3/week

1/week

1/week

119
Q

reduce interval training if client can NOT: 2

A

reach desired intensity during interval

reach desired recovery intensity or HR during recovery interval

120
Q

athletes that might perform in phase
4: 5

  • all sports require repeated _
  • training intended to increase tolerance for _
A 
runners 
cyclists
kayakers
basketball
soccer
  • sprinting and recovery
  • metabolic by-products of high intensity exercise
121
Q

phase 4 intervals: 3

times per week

A

very short sprints or hill sprints

RPE 9 to 10

long recovery

once per week

122
Q

Best time for youth to specialize in one activity

A

After high school

123
Q

More diverse trading in youth =

A

Increased performance in later years

124
Q

Intensity of structured training for youth should be

A

Low enough to be comfortable- zone 1

125
Q

Do not fear

GOD has got this

And you have GOD

A

Live for the benefit of others

126
Q

First presents of of heart disease is fatal in

Men

Women

A

35% men

17% women

127
Q

Sacropenia

Begins a at what age

A

Loss of muscle mass

After 50

128
Q

When training older adults:

Musculoskeletal training should be performed

A

After cardio respiratory training

129
Q

Best time for youth to specialize in one activity

A

After high school

130
Q

More diverse trading in youth =

A

Increased performance in later years

131
Q

Intensity of structured training for youth should be

A

Low enough to be comfortable- zone 1

132
Q

Do not fear

GOD has got this

And you have GOD

A

Live for the benefit of others

133
Q

First presents of of heart disease is fatal in

Men

Women

A

35% men

17% women

134
Q

Sacropenia

Begins a at what age

A

Loss of muscle mass

After 50

135
Q

When training older adults:

Musculoskeletal training should be performed

A

After cardio respiratory training

136
Q

Exercise duration is least likely to be limited by

A

Available energy from stored fat and or free fatty acids

137
Q

OBLA corresponds with

A

VT2

138
Q

Well trained non athletes spend as much as _% training in zone 2

A

50%

Chapter 11: Cardiorespiratory Training (1 decks)

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