Chapter 8 Flashcards
how many days/week to improve cardio respiratory fitness?
3-5 days/week
PHYSICAL ACTIVITY GUIDELINES FOR ADULTS
moderate vs. vigorous intensity
Moderate - 2.5 hours
Vigorous - 75 min
Gold Standart to determine cardio respiratory intensity
VO2max
VO2 Reserve
50% VO2R threshold for most adults; estimate VO2max and VO2rest
Average Resting Metabolic Rate
1 MET = V)2 value of 3.5ml O2 x Kg body weight x minute
jogging has a MET of 4; i.e. 4x the energy that is needed at rest
Maximal HR
220 - age
Heart Rate Reserve
target heart rate (THR) = [(HRmax – HRrest) x desired intensity] + HRrest.
ratings of perceived exertion (RPE)
Borg RPE scale
uses ratings of 6 to 20, with 6 being no exertion at all and 20 equaling maximum exertion
talk test
correlates very closely with oxygen utilization
Cardiorespiratory Stage Training
Stage 1
Stage 2
Stage 3
1 65-75% HRmax
2 76-85% HRmax
3 86-95% HRmax
Postural Distortion Syndromes:
Upper vs Lower Crossed
Pronation Distortion
Upper Crossed - head migrates forward
Lower Crossed - prolonged sitting; glutes/abds weak; hip flexors/lumbar extensors tight
Pronator Distortion - knock kneed; feet inverted
VO2R Oxygen uptake reserve
difference between resting and maximal oxygen consumption
Ventilatory threshold (Tvent)
ventilation increases disproportionately to
oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Stage 1 to Stage 2
can maintain zone 1 HR for 15 min
Stage 1 training program is designed to…
help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
