day 16 - cardiorespiratory Rx Flashcards
health benifits of cardiorespiratory training
1) increased functional capacity for daily living
2) favorable changes in body composition
3) counters effects of type 2 diabetes
4) can increase bone-mineral density
5) improved blood cholesteral levels (more HDLs, less LDLs)
6) improvements in vascular disease (less plaques)
7) decreased resting blood pressure
components of an effective warmup
1) involves mostly low to moderate intensity
2) involves muscles to be used in main activity
3) results in a systemic increase in body temp + onset of sweating
if stretching, should stretch AFTER full body workout and/or warmup
benefits of an effective warmup
-increased temp = less muscle resistance
- muscles relax + contract faster
- hemoglobin + myoglobin give up O2 more easily
- rate of metabolic reactions increases
- bloodflow to heart increases (cardiac vasodialation)
- total pulmonary resistance decreases (pulmonary capilary vasodilation)
- vascular resistance decreases (vasodilation in working muscles)
benefits of an active cooldown
- prevents lood pooling
- helps reduce lactate levels more quickely
- helps remove epinephrine/adrenalin from blood
- leads to shorter EPOC time
active cooldown (def)
reduced intensity activity for several minutes following exercise
CRF Rx: kids + adolecense
60 mins of activity/day
CRF Rx: adults 18-65
150 minutes of moderate activity a week (30 mins/5 days) OR 75 minutes of high intensity activity
CRF Rx: adults over 65
should aim for 150 minutes, if chronic conditions or cant do that, get as close to 150 as possible
RPE (def)
rate of perceived exertion
1 MET (def)
3.5 ml/kg/min (resting VO2)
types of training for endurance
1) long, slow distance training
2) tempo/threshold training
3) intervals/high intensity
what does LSD training do
increased capacity of aerobic ATP production but has little effect on aerobic power
training to go FURTHER
what does tempo/threshold training do
increases aerobic power or the ability to produce ATP aerobically (endurance) at high rates
training to go FASTER
what does interval training/high intensity training do
increases anaerobic ATP power which is usually needed to some degree (needed for pretty much all activities)
training repitions
factors that effect aerobic aspects of endurance atheletes
1) VO2 MAX
2) anaerobic threshold (Tlac + Tvent)
3) economy/efficiency of movement
- fiber type
- body size/composition
- biomechanics
- technique
