Chapter 7 Flashcards
aerobic exercise
deconditioning effects
decrease in
- muscle mass
- strength
- cardio function
- total blood volume
aerobic
- needs oxygen
- uses fats, glycogen, and proteins as fuel
- after 2nd minute of exercise
- low intensity, long duration exercise
exercise pressor effects
- increase in BP due to vascular constriction
- SNS response
- peripheral vasoconstriction in non-exercising muscles
- increase myocardial contractility
- increased HR
- increased systolic
- marked increase and redistribution of cardiac output
cardiac response to exercise
- increased HR
- increased SNS
- decrease vagal stimulation
- increased myocardial contractility
peripheral response to exercise
- net reduction in total peripheral resistance
- increased cardiac output
- increase in systolic
respiratory response to exercise
- gas exchange increases
- alveolar ventilation increases and tital volume (normal respiratory rate)
- increase muscle metabolism
- alveolar ventilation can increase 10-20 times normal amount
overload principle
to improve function, must be exposed to stress or greater load
specificity principle
long term adaptations to the metabolic and physiologic systems derived from exercise
indications of aerobic
- reduced cardiorespiratory endurance
- primary and secondary prevention of cardiovascular disease
contras of aerobic
- screening should be done before hand
- avoid valsalva maneuver (don’t hold breath)
- if the systolic BP more than 10 during exercise or a rise of systolic above 250 or diastolic above 115
symptoms that require immediate attention
- new angina
- new chest, upper body, neck, or jaw pain
- dizziness
- severe shortness of breath
- nausea
- severe fatigue
- monitor for pallor, sweating, confusion, cant talk, or weird vitals
target HR
- 220 - age
- Karvonen’s formula (HR rest + 60-70% (HRmax - HRrest))
- lower THR (HRmax x 55%)
- upper THR (HRmax x 90%)
Continuous training
- most effective way to improve endurance in a healthy individual
Interval training
- be moving for 10 minutes before resting
- rest interval built in
- longer the work interval the more aerobic system is stressed
- improves strength and power more than endurance
Circuit training
- series of exercises
- improves strength and endurance
Circuit interval training
Cool down period
- 5 to 10 minutes
- prevents pooling of blood in extremities
- prevents fainting
- enhance recovery
Aerobic frequency
Moderate for more than 30 min a day for 5 days a weeks total of 150 minutes a week
Aerobic intensity
55/65% to 90% of MHR
40-50% to 85% of V02R (difference between resting and VO2 max)
40-50% to 85% of HRR (difference between resting and max HR)
Recommendation of AHA
Children - 60 min vigorously per day
Adults - 30 min mod a day for 5 days or 20 min vigorous 3 days
