chapter 3 fitness and health

Question 1

CRF/CRE (cardiorespiratory endurance)

Answer 1

ability to perform aerobic exercise for a prolonged period of time
- benefits are wide - increased EE, weight loss and decreased CVD risk

vo2 max - gold standard measure of CRE
- max amount of oxygen body can consume and utilize during exercise
- most valid measurement of cre fitness

vo2 max = cardiac output * arteriovenous difference

Question 2

The cardiorespiratory system

Answer 2

cardiovascular system + respiratory system
heart and blood vessels + lungs and muscles involved in respiration

these systems deliver oxygen and nutrients throughout the body and remove waste products from tissues

Question 3

cardiorespiratory system pt2

Answer 3

heart - 2 pumps in 1
right - pumps oxygen depleted blood to the lungs (pulmonary circuit)
left - pumps oxygen rich blood to tissues throughout the body ( systemic circuit)

circulatory system - blood vessels
- arteries - carry oxygen rich blood away from the heart
- veins - carry oxygen depleted blood from the body’s tissues back to the heart

• exception - pulmonary artery and vein

Question 4

respiratory system

Answer 4

lungs
- exhalation - carbon dioxide is released from the air
- inhalation - oxygen enters the lungs

alveoli - tiny air sacs which allow for rapid gaseous exchange

Question 5

creating energy

Answer 5

energy is fuel needed to make the muscle move for activity
- we get fuel from breaking down foods
- energy related from the breakdown of food is used to make biochemical compound called ATP

but we only store small amount of ATP - as WE HAVE TO MAKE IT

Question 6

ways to produce ATP

Answer 6

1. anaerobic system ( without oxygen)
2. aerobic system ( with oxygen)

Question 7

anaerobic

Answer 7

• high energy phosphates - first to make ATP, fastest, and first to run out
• ATP - PC system
  atp - stores small amounts (few second of energy)
  PCr (phosphocreatine) - 5-10 secs of energy

ATP –ATPASE–> ADP + Pi + Energy
↓
PCr + ADP – creatine kinase –> atp + cr

glycolysis - process that breakdowns carbs in cells
- 2 main ways carbs are supplied to muscles
1. blood glucose
2. glycogen

• most anaerobic atp production comes from glycolysis
  produces quick energy after atp-pc system for intense exercise under 2 min
• 2 main products of glycolysis
  1. ATP (2)
  2. Lactic acid

Question 8

Aerobic energy

Answer 8

exercise > 1 min, aerobic atp production increases and anaerobic atp production decreases - takes time to get going

CHO, fats and protein can be used to produced ATP
- prolonged exercise (20 min ) gradual shift from CHO to fats as fuel course

Question 9

energy continuum

Answer 9

• many types of exercise use both systems
  anaerobic dominates short terms
  aerobic dominates long term

Question 10

acute responses to aerobic exercise

Answer 10

• responses = short term/acute changes to exercise
  as u exercise the demand of oxygen increases to keep energy production going, also causes dilation of arteries

Question 11

long term adaptation to aerobic exercise

Answer 11

adaptations = changes over time that accrue with regular exercise
Decreased HR
– Increased SV
– Increased Q
– Max HR?

– Increased VO2max
– Increased respiratory
abilities
– Increased ability to
produce aerobic ATP!

Question 12

evaluating CRE

Answer 12

vo2max test - gold standard method
field tests - 2m run, 1m walk etc.

cycle ergometer testing - benefits compared to treadmill, problems with bikes

Question 13

designing aerobic program

Answer 13

• Set Goals!!
  – Short and Long Term
• Warm up
  – 5-10 minutes low intensity exercise
  – The more targeted…. The better
• Cool down
  – 5+ minutes, light exercise and stretching

The Workout (FITT Principle)
– Frequency:
* 3-5 times per week
– Intensity:
* Training Threshold: >50% VO2max = health/CRE benefits
– “optimal” = 50-85% VO2max OR Heart Rate
* Defining intensity other than VO2max
– Heart Rate, RPE, the talk test
* The Workout (FITT Principle)
– Intensity:
* MaxHR Estimation = 208 – (0.7 * age)
* Age Predicted Max HR Formula:
– THR = (MaxHR) x Desired Intensity (%)
* Heart Rate Reserve Formula:
– THR = [{MaxHR-RHR} x Desired Intensity (%)] + RHR
» **Create a range!
The Workout (FITT Principle)
– Time
* 20-60 minutes recommended
– “Bouts”
– Type:
* Large muscle group and dynamic!
– Jogging, cycling, rowing, etc.
– “Endurance Training”
– Interval Training
– Cross-Training

Question 14

Developing an Individualized Exercise
Prescription

Answer 14

Initial conditioning phase
– Lasts roughly 2–6 weeks, depending on your initial fitness level
– Start at a comfortable intensity level
– Increase duration or intensity gradually (separately, not both at once)
– Be aware of body pains, and rest as needed

Improvement phase
– Ranges from 12 to 40 weeks
– Progress is more rapid than in initial conditioning phase
– Increase duration and frequency first, then start increasing intensity

• Maintenance phase
  – Usually reached after 16–28 weeks of training
  – Fitness goal has been achieved
  – Continue exercising regularly, but no need to continue increasing
  duration, frequency, and intensity
  – Key factor in maintaining cardiorespiratory fitness is exercise intensity

Question 15

exercise adherence

Answer 15

Adapt around barriers
– Time is a REAL issue
* Family obligations, work, etc
– Time is also an EXCUSE
* Time management is KEY
- muscle soreness
adaptation takes time