CR Fitness Assessments and Programming for Apparently Healthy Flashcards
Cardiorespiratory Fitness
ability of the circulatory and respiratory systems to supply oxygen to the muscles to perform dynamic PA
Creatine Phosphate system (CP) fuels what type of activity (duration)
High intensity activity lasting up to 10 seconds
Anaerobic glycolysis process:
breaks down __ into ___
Produces ___ ATP from ____ and ____ from glycogen
in aerobic conditions: ___ is converted to _____ and enters oxidative phosphorylation
in anaerobic conditions: __ is converted to ____ and builds up in ______
Anaerobic glycolysis:
breaks down glucose into pyruvate
2 ATP from glucose and 3 from glycogen
in aerobic conditions pyruvate is converted to acetyl co-A and enters oxidative phosphorylation
in anaerobic conditions pyruvate is converted to lactic acid and accumulates in circulation
___ is the primary energy source during medium-duration/intensity activityies
Anaerobic glycolysis
Longer duration and lower intensity activities are fueled by
oxidative pathways (Krebs Cycle and ETC)
As exercise intensity ____ to allow for _____ duration activities, the relative contribution of _____ systems ___ and the contribution of _____ systems _____
As exercise intensity decreases to allow for longer duration activities, the relative contribution of anaerobic systems decreases and the contribution of aerobic systems increases
Aerobic systems require ____ to make _____
Aerobic systems required oxygen to make ATP in the mitochondria of the cell
Krebs cycle requires __, ___, and ___ to create ___
Krebs cycle requires carbs, protein, and fat to create ATP in the mitochondria
Krebs cycle is the primary energy source for what kind of activities
Long duration- moderate to low-intensity activities from 2 minutes to endurance events
V02
volume of oxygen consumed for the body during exercise and is proportional to workload
Steady state
Steady state is reached 1-4 minutes after prolonged exercise and occurs when V02 plateaus and energy production via aerobic systems is equal to energy expenditure
Prior to steady state, V02 is lower because:
V02 is lower because adequate energy is being provided by anaerobic systems causing an oxygen deficit
Reaching steady state is influenced by:
training state of individual and type of activity
What kind of activity takes a shorter time to reach steady state
aerobic activity because less intensity at onset of exercise, less time for energy deficit to be paid back (EPOC), and less byproducts in circulation at beginning of exercise and at transition to higher intensity workloads
EPOC- and why?
excess postexercise oxygen consumption- V02 elevated after exercise because of: resynthesis of ATP and CP in muscles, lactate removal, elevated body temp, hormones, heart rate, elevated body temprelatedness: need to be connected and involved with the social world
Graded exercise testing- V02 on ™
V02 increases slowly within first few minutes of exercise and reaches steady state at every submax intensity. V02 increases linearly with workload
What does a higher V02 mean?
higher capacity to make ATP from aerobic systems and greater ability to supply energy required to support higher-intensity exercise workloads
Fick Equation- used to determine V02 max
V02 max= Hr max X SV max X a-V02 difference
What is A-V02 difference
difference in oxygen content between arterial and venous blood
Normal A-V02 value:
Exercising A-V02 value:
Normal: 20 (arterial) - 15 (venous) =5
Exercising: 20 (arterial) - 13 (venous) = 7
HR response to graded exercise test
HR increases linearly with increasing workload until HR max is reached- usually when exercise max is also
Trained individuals have lower HR than untrained
Stroke volume- definition and response to graded exercise test
SV: amount of blood ejected from heart in each beat
also increases with workload, but up to 40-60% V02 max
Training has an effect on SV during exercise
CO definition and response to graded exercise test
CO- product of HR and SV
CO beyond 50% V02max is from increase in HR from untrained individuals- trained individuals get most increase in HR and some in SV
What is pulmonary ventilation and what is its response to exercise testing
Pulmonary Ventilation is the amount of air inhaled and exhaled per minute- - it increases lineraly until 50-85% V02 max where ventilatory threshold is met–> then ventilation increases exponentially
Blood Pressure Response to Exercise testing
BP is proportional to product of CO and Total Peripheral Resistance (TPR) (overall resistance to blood flow by vessels)
What is systolic blood pressure– what is its response to exercise testing
pressure in arteries during ventricular contraction and heavily influenced by changes in CO
increases linearly with increasing workload
what is diastolic blood pressure and its response to exercise
pressure in arteries when heart is relaxed and heavily influenced by TPR
What determines TPR
systemic resistance throughout entire vasculature that has undergone vasodilation versus vasoconstriction during exercise
What is Rate Pressure Product
double product that helps estimate myocardial oxygen demand
RPP= HR X SBP
Cardio Respiratory Fitness in Pregnant women
Follow recommendations from ACOb and Gynecology on relative and absolute contraindications
Otherwise follow standard 150 minutes/week of cardio
Start 60-70% max HR or 50-60% V02 if not previously active
