Chapter 11 Flashcards
1
Q
type of fibers stimulated by low intensity endurance exercise
A
type I slow twitch
2
Q
_ increase in size and number to augment aerobic ATP
A
mitochondria
3
Q
adaptations in the contractile mechanisms _ and _ leads to increased hypertrophy
A
actin and myosin
4
Q
type II fast twitch fibers increase number of _ so that anaerobic energy production is enhanced
A
anaerobic enzymes
5
Q
result of cardiac muscle hypertophy (enlarging of the heart chambers
A
larger stroke volume (blood pumped per beat)
6
Q
maximal heart rate does _ with training
A
not increase
7
Q
2 reasons for increase in stroke volume
A
chamber enlargement - greater filling
greater ejection fraction - chamber emptying
8
Q
location where cardiovascular system interfaces with respiratory system
A
alveoli
9
Q
Passive inspiration
2 muscles
A
external intercostals
Diaphragm
10
Q
group of muscles that pull rib cage upward during exercise inspiration
3
A
sternocleidomastoid
scalene
serratus anterior
11
Q
group of muscles that pull the rib cage downward during active expiration
A
rectus abdominus
quadratis lumborum
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
13
Q
VO2max reaches peak and plateaus in
A
6 months
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
15
Q
physiological adaptations to cardio occur during
A
steady state exercise at moderate intensity
16
Q
steady state achieved in
A
between 45 seconds and three to four minutes
17
Q
3 advantages to interval training:
A
improved tolerance to lactate build up
type II muscle fibers recruited
cardiorepiratory system is progressively overloaded
18
Q
3 basis components of a training program:
A
warm up phase
conditioning phase
cool down phase
19
Q
the harder the conditioning phase the more_ the warm up should be
A
extensive
20
Q
stretching during warm-up can inhibit intensity because:
A
stretching improves muscle elasticity which LOWERS force generating capacity
21
Q
static stretching during warm up is best for
example
A
athletes requiring flexibility
gymnastics, dance
22
Q
GOD loves you
it is through GODS strength you can do this
A
your worth comes from GOD
YOU ARE LOVED
23
Q
dynamic stretching during warm up best for
exapmle
A
jumping or running sports
basketball, sprinters
24
Q
gradual increase in HR response during steady state exercise is called
A
cardiovascular drift
25
2 reasons for cardiovascular drift
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
26
aerobically trained type II muscle fibers are proficient at using _ for energy
lactate
27
purpose of cool down phase
prevent the tendency of blood to pool in the extremeties
28
inadequate return of blood flow to the vital organs after exercise can result in
lightheadedness
29
2008 physical activity guidelines:
moderate intensity
vigorous
strength training
150 min/week
75 min/ week
2 days/ week
30
ages 6-17 activity guidelines
daily
vigorous intensity
strength training
60 min moderate to vigorous everyday
3 days./week
3 days/week
31
F.I.T.T.E.
```
frequency
intensity
time
type
enjoyable or experience
```
32
cardiorespiratory fitness improvement occurs most quickly from increase in
intensity
33
moderate intensity aerobic - frequency
5 days/week
34
vigorous intensity aerobic frequency
3 days/ week
35
moderate and vigorous aerobic frequency
3-5 days / week
36
methods for measuring intensity: 6
```
HR
RPE
VO2max
caloric expenditure
talk test VT1
blood lactate and VT2
```
37
```
genetics
exercise modality
medications
body size
altitude
age -
```
Variable that impact MHR
38
standard deviation using 200-age formula for MHR
68% of population would differ
32 % of population would differ
12 bpm
24 bpm + or -
39
220-age
younger clients
older clients
over estimates MHR
underestimates MHR
40
sedentary MHR - poor
57-67%
41
minimal activity MHR - POOR/FAIR
64-74%
42
sporadic physical activity - fair / average
74-84%
43
habitual physical activity - average/ good
80-91%
44
high amounts of physical activity - good/excellent
84-94%
45
method to calculate HRR
this method take into consideration
Karvonen method
RHR differences of same age individuals
46
Karvonen method
MHR =
206.9 - (.67 x age)
47
Karvonen method
HRR =
MHR - RHR
48
Karvonen method
Target HR =
HRR X %INTENSITY + RHR
49
RPE scale %
moderate
somewhat hard
hard
70% HRR
80% HRR
85% HRR
50
difference between MHR and RHR
HRR heart rate seserve
51
RPE scale difficult for: 2
very sedentary
clients with high levels of muscular strength
52
session RPE
training load calculation
rate exercise session from 0 to 10
multiply rating by the duration
53
RPE training volume model
RPE x frequency x duration
ex:
3 sessions x 20 min x RPE 5 = 300 points
54
K.I.S.S.
keep it simple and short
55
METs =
working at 5.0 METS
3.5/mL/kg/min
client is working 5 times harder than resting
56
of METS
light
moderate
vigorous
less than 3 METS
3-6 METS
GREATER than 6METS
57
calories burned per liter of oxygen consumed
5 kcal
58
relative VO2 =
absolute VO2 =
mL/kg/min
mL/min
59
mL to L
mL / 1000
60
convert VO2 to relative or absolute terms
40 mL
100kg
40mL x 100 kg = 4000 mL/min
or
4000 / 1000 = 4.0 L
61
calculate caloric expenditure: 4 steps
weight: 154 lb
exercise: 25 min
VO2: 35mL
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
speaking below VT1
speaking above VT1 but below VT2
above VT2
speak comfortably
able to speak, but not comfortably
only single words can be spoken
63
OBLA blood lactate levels are rising
this also represents the _ point
4mmol/L
shutdown
64
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
70%
VT1
65
lactate starts to accumlulate at _% of clients power output during incremental exercise
50%
66
blood lactate level =
VT1
67
when lactate is buffered from the blood _ increases which causes increase in _
carbon dioxide increases
amount of breathing (VT1)
68
shutdown response when body can no longer sustain activity and HR _.
this is referred to as
flattens
HRTR heart rate turn point
69
low to moderate exercise- reflects HR below VT1
can talk comfortably
% training done here
zone 1
70-80%
70
moderate to vigorous exercise - HR from VT1 to just below VT2
not sure if can talk comfortably or not
%of training done here
zone 2
less than 10%
71
very vigouous exercise - HR at or above VT2
cannot talk comfortably while training
% of training done here
zone 3
10-20%
72
4 phases ACE IFT cardiorespiratory model
aerobic base
aerobic efficiency
anaerobic endurance
anerobic power
73
moderate exercise session should last
total min / week
30 minute session
150 min/ week
74
vigorous exercise session should last
20-25 minute session
75 min/week
75
overweight/ obese should exercise _ minutes moderately _ days/week
total minutes
50-60 min
5-7 days/ week
300 minutes
76
overweight/obese should exercise _ minutes vigorously _days week
150
3 days/ week
77
cycling performed by runners perform _% of value
50%
78
swimming performed by runners perform _ % of vaule
25%
79
duration should be increased by_ % every week or two over the first _ weeks
10%
4-6 weeks
80
varying the pace during a run "speed play"
fartlek training
81
endurance activities that require minimal skill: 4
walking
slow dancing
recreational: swimming, cycline
82
vigorous endurance activities requiring minimal skill: 6
```
jogging
rowing
eliptical
stepping
indoor cycling
fast dancing
```
83
endurance activities requiring high skill level: 2
swimming
| cross country skiing
84
recreational sports: 3
soccer
racquet sports
basketball
85
exercising in water causes blood to be
redistributed to central circulation - away from the limbs
86
2 reasons HR is higher when exercising in heat
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
client should drink _ a day when exercising at altitude
greater than 2.5 liters/day
88
VT1 and VT2 advantages as intensity markers: 2
| *metabolic markers
field tests easy to administer
| allows for individualized programming
89
Talk test advantages as intensity markers: 4
very easy to measure
no equipment required
can easily be taught to clients
individualized programming
90
RPE TERMINOLOGY advantages as intensity markers: 3
good subjective intensity marker
easy to teach clients
correlates well with other tests
91
RPE 0 to 10 scale advantages as intensity markers: 3
good subjective intensity marker
easy to teach clients
correlates well with other tests
92
RPE 6 to 20 scale advantages as intensity markers: 2
1 limitation
good subjective intensity marker
correlates well with other tests
6-20 scale not easy to teach clients
93
requires MEASURED VO2
expensive equipment
increased error using PREDICTED MHR or VO2max
not specific to individual
%VO2R limitations: 4
94
requires MEASURED MHR and RHR
| not specific to individual
%HRR limitations:
95
```
requires MEASURED MHR
impractical
predicted MHR produces large error
does not include RHR
not specific to individual
```
% MHR limitations
96
METS
zone 1
zone2
zone3
3-6
6-9
greater the 9
97
perform submaximal talk test for VT1 as introduction to
phase 2
98
VT2 threshold test introduced in phase
phase 3
99
focus of this phase:
positive experience for sedentary client to become regular exerciser
no assessments
phase 1 - aerobic base
100
when the client can:
sustain steady-state cardio for 20-30 min in zone 1 at RPE 3 to 4
progress to phase 2
101
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
phase 2 - aerobic efficiency
102
if a client has event-specific goals or is a fitness enthusiast...
progress to phase 3
103
focus of this phase;
design programs for clients that have one or more endurance performance goals
performing 7+ hours of cardio/week
phase 3 - anaerobic endurance
104
administer VT2 test during phase
phase 3
105
clients with goals for increasing speed for short bursts at near maximal efforts
progress to phase 4
106
focus of this goal:
improving anaerobic power
very intense anaerobic power intervals
zone 3 training
phase 4 - anaerobic power
107
increase in VO2 max that occurs during first 3-6 months of aerobic endurance program
training effect
108
equipment well suited for obese individual
session time for obese
recumbent bike
break session into smaller 10 min sessions
109
primary phase for goals of:
maintaining fitness
weightloss
nonathletically focused group classes
INCREASE duration per week
phase 2
10%
110
recovery intervals, steady state, warm -up, cool down all performed at or just below VT1 in phase
phase 2
111
phase 2 intervals performed just above _ at an RPE of _ and improve the clients ability to utilize _
just above VT1
RPE 5
FAT as fuel
112
phase 2: training format
week: 5 week progression
week 1 steady state
weeks 2-5 aerobic intervals
113
phase 2: intensity
week: 5 week progression
week 1 - below VT1 HR
week 2 - 4 - below and above VT1 HR
week 5 - above VT1 HR
114
Zone _
psychological push to do more but physiological pull to do less
Zone 2
the black hole
115
time spent training at:
zone 1
zone 2
zone 3
*zone 3 progression by_ rather than _
70-80%
LESS THAN 10%
10-20%
duration than intensity
116
highly fit client # of zone 2 or 3 intervals/week
NOT highly fit client # of zone 2 or 3 intervals/ week
3-4
1-2
117
phase 3 : volume of training
progressively increase _ per week
total volume should reach
10% or greater
maximum of THREE times the duration of the target event for which the exercise is training
118
phase 3: 4 week program
weeks 1 - 3
week 4
of zone 1 workouts
of zone 2 workouts
of zone 3 workouts
increase intensity
recovery week
3/week
1/week
1/week
119
reduce interval training if client can NOT: 2
reach desired intensity during interval
reach desired recovery intensity or HR during recovery interval
120
athletes that might perform in phase
4: 5
* all sports require repeated _
* training intended to increase tolerance for _
```
runners
cyclists
kayakers
basketball
soccer
```
* sprinting and recovery
* metabolic by-products of high intensity exercise
121
phase 4 intervals: 3
times per week
very short sprints or hill sprints
RPE 9 to 10
long recovery
once per week
122
Best time for youth to specialize in one activity
After high school
123
More diverse trading in youth =
Increased performance in later years
124
Intensity of structured training for youth should be
Low enough to be comfortable- zone 1
125
Do not fear
GOD has got this
And you have GOD
Live for the benefit of others
126
First presents of of heart disease is fatal in
Men
Women
35% men
17% women
127
Sacropenia
Begins a at what age
Loss of muscle mass
After 50
128
When training older adults:
Musculoskeletal training should be performed
After cardio respiratory training
129
Best time for youth to specialize in one activity
After high school
130
More diverse trading in youth =
Increased performance in later years
131
Intensity of structured training for youth should be
Low enough to be comfortable- zone 1
132
Do not fear
GOD has got this
And you have GOD
Live for the benefit of others
133
First presents of of heart disease is fatal in
Men
Women
35% men
17% women
134
Sacropenia
Begins a at what age
Loss of muscle mass
After 50
135
When training older adults:
Musculoskeletal training should be performed
After cardio respiratory training
136
Exercise duration is least likely to be limited by
Available energy from stored fat and or free fatty acids
137
OBLA corresponds with
VT2
138
Well trained non athletes spend as much as _% training in zone 2
50%
