Class 11 - Aerobic Training

Question 1

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

Answer 1

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

Question 2

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

Answer 2

15-17%

80 & 90’s

24-32 weeks

Question 3

What is the energy cost of dressing and undressing?

Answer 3

2-3 METS

Or 7-10.5 ml/kg/min

Question 4

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

Answer 4

50-70%

Question 5

What are the 4 direct benefits of AET?

Prevents:

Answer 5

1. Coronary heart disease
2. Stroke
3. Hypertension
4. Diabetes

Question 6

What is the indirect benefit of AET?

Answer 6

Prevents Osteoporosis

Question 7

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

Answer 7

20-25%

Question 8

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

Answer 8

False, vice versa

Question 9

What are the 4 benefits of AET in frail OA

Answer 9

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

Question 10

What are the 5 principles of AET for OA?

Answer 10

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

Question 11

What are the parameters of Hiit?

Answer 11

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

Question 12

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

Answer 12

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

Question 13

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

Answer 13

False

Question 14

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

Answer 14

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

Question 15

Define continuous training

Answer 15

More than 6 min of uninterrupted activity

Question 16

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

Answer 16

True

Question 17

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

Answer 17

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

Question 18

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

Answer 18

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

Question 19

What did the MCT group do in the study?

Answer 19

47min at 70-75% HR

Question 20

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

Answer 20

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

Question 21

What are the three types of interval conditioning?

Answer 21

1. Spontaneous
2. Fitness
3. Performance

Question 22

How much should duration be increased?

Answer 22

1min increments as tolerated

Question 23

T/F: duration should be increased before intensity.

Answer 23

True

Question 24

What are three ways to increase intensity?

Answer 24

Activating the arms

Increasing resistance

Increasing speed

Question 25

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

Answer 25

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

Question 26

Is manipulating intensity or volume more stressful for OA?

Answer 26

Intensity

Question 27

What does the challenge principle mean?

Answer 27

Increase demands on multiple body systems

Question 28

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

Answer 28

False, it is increasing the complexity of the task

Question 29

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

Answer 29

1. Medications 2. Muscle soreness from previous Session

Question 30

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

Answer 30

Frequency and duration

Question 31

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

Answer 31

False, similar cardio gains

Question 32

What are 3 methods of measuring workload?

Answer 32

1. HR 2. Borg scale 3. MET

Question 33

What are rhe disadvantages of using HR to measure workload?

Answer 33

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

Question 34

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

Answer 34

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

Question 35

Which activity has little MET variance? Dancing. Skipping, running, cycling

Answer 35

Cycling

Question 36

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

Answer 36

8-10, maintained at a constant intensity

Question 37

What does FITT stand for?

Answer 37

Frequency Intensity Time Type

Question 38

To begin what RPE should active OA start with?

Answer 38

11-13

Question 39

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

Answer 39

9-11

Question 40

How long should AET be?

Answer 40

30min most days

Question 41

What three things should be considered in "type"

Answer 41

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