Class 11 - Aerobic Training Flashcards
Average decline of about __% per decade in Vo2 max from age 25-65.
10% -> equates to 5 ml/kg/min
Vo2 max can be improved by __% in women in their __& __’s after ____ weeks of exercise training.
15-17%
80 & 90’s
24-32 weeks
What is the energy cost of dressing and undressing?
2-3 METS
Or 7-10.5 ml/kg/min
What percent of VO2 max can be undressing in frail 80 yrs old?
50-70%
What are the 4 direct benefits of AET?
Prevents:
- Coronary heart disease
- Stroke
- Hypertension
- Diabetes
What is the indirect benefit of AET?
Prevents Osteoporosis
Exercise based cardiac rehab results in __-___% lower death rate.
20-25%
T/F: in frailer OA, AET plays a bigger role in disease prevention rather than symptom alleviation.
False, vice versa
What are the 4 benefits of AET in frail OA
- Counter age related physiological changes
- Control chronic diseases
- Maximize psychological health
- Preserve ability to complete ADLs
What are the 5 principles of AET for OA?
- Specificity and interval training
- Overload
- Functional relevance
- Challenge
- Accommodation
What are the parameters of Hiit?
Periods of max effort (above 80% HRmax) followed hybrecovery period (greater than or equal 40-50% HRmax)
Which conditions is medical clearance needed for HIIT? (5)
- Smokers
- Hypertension
- Diabetes
- Abnormal cholesterol
- Obesity
T/F: it is not necessary to establish a base fitness level before starting HIIT.
False
What is the main advantages of interval training for OA? (3)
- They can work harder with greater levels of comfort
- More realistic to energy demands
- Works well with varied fitness levels
Define continuous training
More than 6 min of uninterrupted activity
T/F: a person must improve on aerobic capacity before starting anaerobic activity?
True
What were the parameters of the study on postinfarction heart failure?
Uphill treadmill walking over 12 weeks. 2 supervised sessions, 1 Session at home.
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
60-70
90-95
50-70
50-70
What did the MCT group do in the study?
47min at 70-75% HR
What were the results of the AIT vs. MCT? (6)
- Increased exercise intensity
- Increased treadmill slope
- Increased % peak HR
- Increased % Borg scale
- Increased Vo2 peak
- Increased O2 cost
Both improved QOL
What are the three types of interval conditioning?
- Spontaneous
- Fitness
- Performance
How much should duration be increased?
1min increments as tolerated
T/F: duration should be increased before intensity.
True
What are three ways to increase intensity?
Activating the arms
Increasing resistance
Increasing speed
What are 3 things to consider for the overload principle in OA?
- Recovery takes longer
- Safety margins are narrower
- Consequences of OT can be greater
Is manipulating intensity or volume more stressful for OA?
Intensity
What does the challenge principle mean?
Increase demands on multiple body systems
T/F: Increasing challenge is the same as manipulating exercises variables in overload.
False, it is increasing the complexity of the task
What two factors can affect the ability of OA to perform?
- Medications
- Muscle soreness from previous Session
Which two variables have the more direct bearing on aerobic training volume?
Frequency and duration
T/F: short sessions (3x10min) produce less cardiovascular gains then longer sessions (1x30min).
False, similar cardio gains
What are 3 methods of measuring workload?
- HR
- Borg scale
- MET
What are rhe disadvantages of using HR to measure workload?
- Less reliable in OA (because of meds)
- Participants must slow to take HR
- Self palpation is often inaccurate
- % of HR reserve may represent a higher than expected % of VO2max
What are two categories and things that the RPE scale takes into account?
- Central: heart rate and breathing
- Local: muscle fatigue
Which activity has little MET variance?
Dancing. Skipping, running, cycling
Cycling
For the first __ weeks endurance activities should be a type that can be___
8-10, maintained at a constant intensity
What does FITT stand for?
Frequency
Intensity
Time
Type
To begin what RPE should active OA start with?
11-13
To begin what RPE should frail or sedentary OA start with?
9-11
How long should AET be?
30min most days
What three things should be considered in “type”
- Activities that use large muscle groups
- Can be maintained for long periods of time
- Rhythmical and continuous
