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EXCI 455 PART 2 > Class 11 - Aerobic Training > Flashcards

Class 11 - Aerobic Training Flashcards

1
Q

Average decline of about __% per decade in Vo2 max from age 25-65.

A

10% -> equates to 5 ml/kg/min

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2
Q

Vo2 max can be improved by __% in women in their __& __’s after ____ weeks of exercise training.

A

15-17%

80 & 90’s

24-32 weeks

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3
Q

What is the energy cost of dressing and undressing?

A

2-3 METS

Or 7-10.5 ml/kg/min

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4
Q

What percent of VO2 max can be undressing in frail 80 yrs old?

A

50-70%

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5
Q

What are the 4 direct benefits of AET?

Prevents:

A
  1. Coronary heart disease
  2. Stroke
  3. Hypertension
  4. Diabetes
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6
Q

What is the indirect benefit of AET?

A

Prevents Osteoporosis

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7
Q

Exercise based cardiac rehab results in __-___% lower death rate.

A

20-25%

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8
Q

T/F: in frailer OA, AET plays a bigger role in disease prevention rather than symptom alleviation.

A

False, vice versa

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9
Q

What are the 4 benefits of AET in frail OA

A
  1. Counter age related physiological changes
  2. Control chronic diseases
  3. Maximize psychological health
  4. Preserve ability to complete ADLs
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10
Q

What are the 5 principles of AET for OA?

A
  1. Specificity and interval training
  2. Overload
  3. Functional relevance
  4. Challenge
  5. Accommodation
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11
Q

What are the parameters of Hiit?

A

Periods of max effort (above 80% HRmax) followed hybrecovery period (greater than or equal 40-50% HRmax)

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12
Q

Which conditions is medical clearance needed for HIIT? (5)

A
  1. Smokers
  2. Hypertension
  3. Diabetes
  4. Abnormal cholesterol
  5. Obesity
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13
Q

T/F: it is not necessary to establish a base fitness level before starting HIIT.

A

False

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14
Q

What is the main advantages of interval training for OA? (3)

A
  1. They can work harder with greater levels of comfort
  2. More realistic to energy demands
  3. Works well with varied fitness levels
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15
Q

Define continuous training

A

More than 6 min of uninterrupted activity

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16
Q

T/F: a person must improve on aerobic capacity before starting anaerobic activity?

A

True

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17
Q

What were the parameters of the study on postinfarction heart failure?

A

Uphill treadmill walking over 12 weeks. 2 supervised sessions, 1 Session at home.

18
Q

Fill in the blanks from the AIT study.

Warm up: __%-__% peak HR
4 intervals __%-__% peak HR
3 active pauses __%-__% peak HR
Cool down __%-__% peak HR

A

60-70
90-95
50-70
50-70

19
Q

What did the MCT group do in the study?

A

47min at 70-75% HR

20
Q

What were the results of the AIT vs. MCT? (6)

A
  1. Increased exercise intensity
  2. Increased treadmill slope
  3. Increased % peak HR
  4. Increased % Borg scale
  5. Increased Vo2 peak
  6. Increased O2 cost

Both improved QOL

21
Q

What are the three types of interval conditioning?

A
  1. Spontaneous
  2. Fitness
  3. Performance
22
Q

How much should duration be increased?

A

1min increments as tolerated

23
Q

T/F: duration should be increased before intensity.

A

True

24
Q

What are three ways to increase intensity?

A

Activating the arms

Increasing resistance

Increasing speed

25
Q

What are 3 things to consider for the overload principle in OA?

A
  1. Recovery takes longer
  2. Safety margins are narrower
  3. Consequences of OT can be greater
26
Q

Is manipulating intensity or volume more stressful for OA?

A

Intensity

27
Q

What does the challenge principle mean?

A

Increase demands on multiple body systems

28
Q

T/F: Increasing challenge is the same as manipulating exercises variables in overload.

A

False, it is increasing the complexity of the task

29
Q

What two factors can affect the ability of OA to perform?

A
  1. Medications
  2. Muscle soreness from previous Session
30
Q

Which two variables have the more direct bearing on aerobic training volume?

A

Frequency and duration

31
Q

T/F: short sessions (3x10min) produce less cardiovascular gains then longer sessions (1x30min).

A

False, similar cardio gains

32
Q

What are 3 methods of measuring workload?

A
  1. HR
  2. Borg scale
  3. MET
33
Q

What are rhe disadvantages of using HR to measure workload?

A
  1. Less reliable in OA (because of meds)
  2. Participants must slow to take HR
  3. Self palpation is often inaccurate
  4. % of HR reserve may represent a higher than expected % of VO2max
34
Q

What are two categories and things that the RPE scale takes into account?

A
  1. Central: heart rate and breathing
  2. Local: muscle fatigue
35
Q

Which activity has little MET variance?

Dancing. Skipping, running, cycling

A

Cycling

36
Q

For the first __ weeks endurance activities should be a type that can be___

A

8-10, maintained at a constant intensity

37
Q

What does FITT stand for?

A

Frequency
Intensity
Time
Type

38
Q

To begin what RPE should active OA start with?

A

11-13

39
Q

To begin what RPE should frail or sedentary OA start with?

A

9-11

40
Q

How long should AET be?

A

30min most days

41
Q

What three things should be considered in “type”

A
  1. Activities that use large muscle groups
  2. Can be maintained for long periods of time
  3. Rhythmical and continuous

EXCI 455 PART 2 (6 decks)

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