Chapter 8 Flashcards
Acute changes in the form of stress being placed on the body and applied progressively overtime it will lead to chronic Abdications Like:
Increase in oxygen uptake to support working muscles
Increase in cardiac output
Increase in respiratory rate
Build of of lactate if intensities are high enough
Are of these things are changes from what type of training?
Cardio respiratory Training
Chronic result
This is defined as: the “power plant” of cells where AEROBIC metabolism occurs
With more of these the body is more efficient for uses fat instead of carbs for fuel
More work with less efforts
MITOCHONDRIA
Heart rate X stroke volume = ________?
Cardiac output
Chronic adaptions changes happen in what areas with improved cardiorespiratory training?
Increase in size and number of ________?
Better exchange of oxygen ________?
Less energy for the same amount of work ______?
Muscles of _______ will improve their endurance with training
Increase in _____ volume - improving cardiac output
_______ increase in size of the left ventricle
Mitochondria
Capillaries
Enzymes
Inspiration
Plasma
Stroke volume
Chronic change
Increase of density surrounding the muscle
The smallest blood vessel that supply blood to the tissues, and the site of all gas and nutrient exchange in the cardiovascular system; they connect the arterial and venous systems
Faster results, working at high capacities with less effort
Capillaries
Chronic adaptions
A protein that speeds up a specific chemical reaction
Increase in oxidative ____
Enzymes
Chronic adaption
Increase in this ______ volume
The liquid portion of the blood
Reduces blood pressure p
Plasma
Physical activity guidelines
Frequency
5 days/ week _______ intensity training
3 days/ week ______ intensity training
3-5 days/ week _______
Duration (weekly)
_____ mins moderate
______ mins vigorous
Moderate
Vigorous
Combo
150
75
The most important factor in cardio respiratory fitness is the ________ Of blood to the active cells, a function of cardiac output, and the distribution of more blood to active areas like the muscles and less blood to inactive areas like the digestive system
Delivery
Second most important in Cardio respiratory fitness is the redistribution of blood flow by active _______ in the VISCERA and in active muscles in active vasodilation in the active muscles
Vasoconstriction
Third most important factor in cardio respiratory fitness is the _______ of O2 from the blood at the cellular level for the AEROBIC production of ATP
Extraction
This is the Cell’s Energy Currency?
During exercise, muscles are constantly contracting to power motion, a process that requires energy. The brain is also using energy to maintain ion gradients essential for nerve activity. The source of the chemical energy for these and other life processes is the molecule ______?
ATP -adenosine triphosphate
Muscles involved in respiration span in the thorax and abdomen:
_______ which Is the body’s key breathing muscle, and the external intercostals used during passive (resting) inspiration
The group of muscles that pull the rib cage upward during active exercise— sterocleidomastiod, scalene, pectoralis minor, and portions of serratus anterior
The group of muscles that pull the rib cage down during active expiration —- abdominals, serratus posterior, and internal intercostals
Diaphragm
________ behavior refers to too much sitting while _______ _______ means too little exercise
These can cause insulin resistance and elevated triglycerides
Sedentary / physical inactivity
VT1 assessment
Stay below HR of _____ for 5min warm up
Every 60 secs increase grade by ____%
• Before raising incline recite the HBD song and answer the question, can you speak comfortably?
As long as the answer is yes continue to increase, at first signs of uncomfortable speech she has reached VT1
Record: HR AND RPE
120
1
VT2 assessments - maintain for 15/20 mins
3-5 min warm up maintaining HR below 120
Highest intensity they can maintain for 20 mins
Last 5 mins record HR at each ______ interval
Take the average to determine VT2
Minute
What is the “stop now” body temperature for MOST people?
104 F / 40 C
Mechanisms of Thermoregulation
Are the below heat GAIN or heat LOSS?
Metabolic heat
Environmental Heat
Radiation
Conduction
Convection
Gain
Mechanisms of Thermoregulation
Are the below heat GAIN or heat LOSS?
Radiation
Conduction
Convection
Evaporation
Loss
These are signs and recommendations of heat exhaustion or heat stroke?
Fast/weak pulse
Low blood pressure
Headache
Nausea, dizziness
Weakness, paleness
Cold, pale, clammy skin
Heavy sweating
Recommendations:
Stop exercising, move to a cool ventilated area, lie down and elevate feet 12-18 inches, Give fluids, monitor temperature
Heat Exhaustion
These are signs and recommendations of heat exhaustion or heat stroke?
Hot, dry skin
Bright red skin color
Rapid, strong pulse
Labored breathing
No sweating/ dry skin
Elevated body core temp >104
Recommendations:
Stop exercising, remove as much clothing as possible, try to call the body immediately, give fluids, transport to emergency room
Stroke
What to do before exercising in the heat?
- Begin exercising in the heat gradually— How many days does it take to become acclimated to exercising in the heat?
- Always wear lightweight / well ventilated clothing—
Should you wear dark or light colors? - Do not wear non-breathable garments—- sweat suits only change fluid loss not weight loss
- Replace body fluids that are lost
- 9-14
2. Light- like white
Intensity program & monitor
6 ways
- HR
- RPE
- VO2 or Metabolic equivalents (METs)
- Calorie expenditure
- Talk test and HR at VT1
- Blood lactate and HR at VT2
Study
MHR = 206.9 - (0.67 X age)
HRR= (MHR - RHR)
Intensity = 70% HRR
Karoven formula
Target HR(THR) = (HRR X % intensity) + RHR
ACE says to take RHR in what two positions?
Seated and standing
VT1 & VT2
Which zone is low-to-moderate intensity exercise with HRs BELOW VT1?
Which zone is moderate-to-vigorous intensity exercise with HRs from VT1 to just below VT2?
Which zone is vigorous-to-very vigorous with HRs at or above VT2?
One
Two
Three
VT2 assessment
If you cannot complete 30-60 mins then you would do 20 min test and then use this formula to determine VT2
BPM X _______?
During the five minutes of exercise, record the heart rate at each minute interval.
Use the average HR from here ^
.95
What cardio respiratory phase does this describe if the ACE IFT Model?
Support clients with sedentary lifestyle or low fitness levels
Performed at low to moderate intensity‘s (zone 1)
Build positive exercise experiences
Lasts 2-6 weeks
Establishing consistent participation
RPE 3 to 4
Base
What cardio respiratory phase does this describe if the ACE IFT Model?
Introducing interval training
Increasing duration and then frequency and then intensity
Submaximal talk teat needed to determine HR at VT1
Fitness
What cardio respiratory phase does this describe if the ACE IFT Model?
5-10% of training at our above VT2/ Zone 3
Endurance performance objectives
80% of long endurance training is at VT1
Focus on anaerobic power
Performance
The MOST important Factor in cardio respiratory fitness is the delivery of blood to active cells, which is cardiac output; cardiac output is the product of _____ and _____? The quantity of blood pumped per heartbeat
Heart rate / stroke volume
