DETRAINING Flashcards
Summarize the dallas bed rest study
trying to understand the physiology of what was occurring to people in bed rest - took 5 healthy normal undergrad students and put them on bed rest for 22 days. VO2 max was taken before test and periodically after that ~10 days for an 8week training program
What was the result in of the dallas bed rest study
27% drop in VO2max in 21 days
in the dallas bed rest study did it take longer for active or sedentary individuals to return to their baseline VO2
took longer for active participants
what was the finding for HR for a given exercise following the dallas bed rest study
increase in HR for a given exercise load was 27% more than it was at pretest
What causes the increase in HR for a given exercise load following 21 days of bed rest
drop in stroke volume so HR had to increase
The 3 weeks of bed rest in the dallas bed rest study (on undergrads) caused the same proportional decline in vo2max for a period of…
40 year of life
what is the first change in the cardiovascular system following bed rest is…
decrease in plasma volume
What causes the decrease in plasma volume seen with bed rest
When you are standing up right gravity makes blood sit in our lower heart, when you are lying down this changes, the carotid baroreceptors start to stimulate your kidneys to eliminate fluid
What sense the fluid shift that occurs with bed rest
carotid barareceptors
What does the decrease in plasma volume that occurs with bed rest lead to
decrease preload, decreased end diastolic volume, decreased stroke volume, decrease CO at rest and with any activity
Bed rest also leads to ____ venous pooling in lower extremity
increased
Increase venous pooling associated with bed rest leads to…
decreased venous return -> decreased preload -> decreased CO
What is the body’s response to the changes that occur with bed rest
- Altered autonomic function, aortic baroreceptors, vascular smooth muscle
- Increase HR to compensate for decreased SV
- Increases TPR to compensate for decreased CO
What is Orthostatic hypotension
Rapid fall in blood pressure with position change. situation where there is a drop in BP as people change position due to these physiological changes.
Physiological changes with bed rest can result in _____
orthostatic hypotension
What is orthostatic hypotension primarily caused by
Venous pooling in lower extremity & delay in vasoconstriction of large blood vessels
What are the symptoms of orthostatic hypotension
Light headed
Feeling faint or fainting
How do you manage orthostatic hypotension
Change position slowly & allow time for the body responses to get used to new position
With detraining, what increases the most in 12 days
Stroke volume - due to decrease in plasma volume
what is the major goals of aerobic training
- Develop functional capacity of the central circulation
2. Enhance aerobic capacity of the specific muscles
What are the 4 general training principles
- Overload
- Specificity
- Individual differences/initial values
- Reversibility (de-training)
What is SAID principle
Specific Adaptations to Imposed Demands
What energy system is used for strength and power exercises
ATP
What energy system is used for Sustained power
ATP + PCr
What energy system is used for Anaerobic power-endurance
ATP + PCr + lactic Acid
What energy system is used for aerobic endurance
Electron transport - Oxidative phosphorylation
What is used in cycles of training to ensure peak performance
recovery
What is the ACSM recommended frequency of exercise
Combination of moderate and vigorous on at least 3-5 days/week
What is the most critical factor of FITT
Intensity
Intensity reflects…
energy requirement/energy systems for activity
what are some ways you can prescribe intensity
- Exercise level or power output
- % VO2max
- % of max HR
- Above or below lactate threshold
- Rating of perceived exertion
What is the ACSM recommendation for intensity
moderate to vigorous
What is the minimal threshold stimulus for cardiovascular improvement
45-50% VO2max or 65-70 max HR
What is the %VO2max for very light to maximal
very Light : <37 Light : 37-45 Moderate : 46-63 Vigorous : 64-90 Near maximal : >91
What are the ACSM recommendations for TYPE
Regular Purposeful Major Muscle groups Continuous Rhythmic recommended for improving cardiorespiratory fitness
In FITT - VP
Volume
Pattern
Progression
What is volume
- Quantity or product of Fit (frequency, intensity, and time )
What does volume have a role in
weight management
What does pattern mean
you can get your 150 minutes any way one continuous session or accumulation of smaller bouts
What is progression
gradual increase in volume
Why is heart rate reserve a good measure
Because it is taking into account resting HR - people who are more fit have lower resting HR
What is the equation for Heart Rate Reserve
[HRmax - HRrest x % desired intensity] + HRrest
What are 2 types of aerobic training
1 Continuous
2 Interval training
What does the rate of progression depend on
- Health status
- Physical fitness
- Training responses
- Exercise program goals
What is the first of FITT would you progress
time
What is the ACSM recommendation for increasing time
5-10 minutes every 1-2 weeks for first 4-6 weeks
When do you start to adjust the other FITT principles
4 weeks
When do you see improvements in VO2max
at 4 week mark
How do you maintain fitness
Hold intensity constant and frequency and duration can be reduced
