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endurance and aerobic ex Flashcards

1
Q

define physical activity

A

body movement that produces contraction - inc energy expenditure

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2
Q

what is exercise

A

physical activity c planned structure to inc physical fitness

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3
Q

discuss physical fitness

A

ability to perform work

has FIEBS - fitness parameters

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4
Q

what are the effects of deconditioning

A

dec:
- muscle mass
- strength
- CV func and total blood volume
- plasma volume
- hear volume
- orthostatic tolerance
- exercise tolerance
- bone mineral density

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5
Q

discuss adaptations c training

A

from inc efficiency of CV system and muscles

changes usually seen by 10-12 wks

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6
Q

discuss the reversibility principle

A

benefits from exercise are transient

detraining starts after 2 wks of no activity

if old mayb mas ok to maintain intensity rather than progress

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7
Q

discus phosphagen or ATP-PC system

A

stored in muscles; anaerobic

replenished ATP supp when rested

small max capacity but ,ax power - source for 1st 30 secs; sprint

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8
Q

discuss anaerobic/glycolic

A

glycogen/glucose as fuel source; anaerobic

ATP resynthesized in muscle - lactic acid by product

intermediate max capacity and max power

mod intensity and short duration; 30th-90th second

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9
Q

discuss aerobic

A

glycogen, fats and proteins as fuel; uses O2

ATP resynthesized in mitochondria

great max capacity but max power is small; 2nd minute to end

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10
Q

discuss slow twitch fibers

A

type 1 - rich in myoglobin and mitochondria; vv red

high O2 capacity and low anaerobic capacity

low intensity exercise

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11
Q

discuss fast twitch fibers (2B)

A

type 2B - low myoglobin content and few mitochondria

high glycolytic capacity

for power - short duration; picking up heavy obj

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12
Q

discuss fast twitch fibers (2A)

A

for anaerobic and aerobic activities

bot type 1 and 2B - with proper training can de adapted to type 2A

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13
Q

energy source for burst of intense activity

A

ATP-PC; seconds

devs muscle strength and stronger tendons and ligs; resistance exercise

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14
Q

energy source for intense activity

A

1-2 mins

ATP-PC and anaerobic glycolytic

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15
Q

energy source for activity c muscles

A

aerobic power and endurance

ATP-PC, anaerobic glycolytic and aerobic

if ex is submaximal it will use aerobic; but will go through ATP-PC then anaerobic first

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16
Q

energy source for submax intensity

A

20-30 mins - aerobic system

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17
Q

what are the CV responses to ex

A

exercise pressor response

cardiac effects

peripheral effects

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18
Q

exp the exercise pressor response

A

vasoconstriction of non-exercising muscles

inc
- myocardial contractility
- HR
- SBP

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19
Q

exp cardiac effects

A

inc SA node depol

dec vagal stim

inc in force of cardiac myofibers - inc intensity of pumping

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20
Q

exp peripheral effects

A

net reduction in peripheral resistance

inc CO and SBP

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21
Q

what are the respi responses to ex

A

inc gas exchange sa alveolar-capillary membrane

minute ventilation inc as respiratory freq and tidal vol inc

alveolar vent inc 10-20x during heavy exercise

higher activity more acute response

22
Q

responses providing additional O2 to muscle

A

inc BF
inc O2 extraction

O2 consumption
- more vascular more efficient
- fiber distrib
- # mitochondria
- oxidative mito enzymes

23
Q

CV changes at rest

A

reduction in resting HR
- athletes: 60 bpm
- elite: 40 bpm

dec in BP; SBP and apparent in HTN pt

inc blood volume and hemoglobin

24
Q

CV changes during exercise

A

reduction in HR - from efficient contractility = inc CO

inc stroke volume, CO, extraction of O2

dec BF of working muscles
dec myocardial oxygen consumption

25
respi changes at rest
larger lung volume larger diffusion capacities
26
respi changes during exercise
larger diffusion capacities smaller air is ventilated c same O2 consumption rate inc maximal minute ventilation inc ventilatory efficiency
27
metabolic changes at rest
muscle hypertrophy and inc capillary density inc # and size of mito inc muscle myoglobin concentration
28
metabolic changes during exercise
dec rate of depletion of muscle O2 lower blood lactate less reliance on ATP-PC and inc capability to oxidize CHO
29
other system changes from ex
dec body fat, cholesterol and triglyceride inc heat acclimatization inc in breaking strength of bones and ligs inc tensile strength of tendons
30
indicated ex to preschool
3-5 yo physical activity everyday throughout the day
31
indicated ex to children and adolescent
6-17 yo 60 mins or more of mod to vigorous intensity - daily
32
indicated ex to adult
18-64 yo 150 mins a week of mod intensity - brisk walking
33
indicated ex to older adult
65 and older 150 mins a week of mod intensity - brisk walking
34
indicated ex to adult c chronic conditions and disab
atleast 150 for a week 30 mins for 5 days - mod intensity aerobic
35
indicated ex to pregnant and postpartum
atleast 150 for a week 30 mins for 5 days - mod intensity aerobic
36
precautions for ex
osteoporosis cancer undergoing chemo HTN diabetes heart disease medications
37
contraindications of ex
acute MSK condition recent MI complete heart block acute congestive heart failure unstable angina uncontrolled HTN
38
usual freq
3-4x a wk
39
usual intensity
60-90% of HRmax 70% HRmax - minimal level for conditioning VO2max better measurement
40
usual time
20-30 mins at 60-70% HRmax below HR threshold - 45 mins cont exercise high intensity ex - 10-15 mins
41
usual mode
dapat large muscle groups - not considered as aerobic if isolated muscle rhytmic and aerobic for greater oxidative capacity
42
purpose of warm up period
prevents or dec injury gradual sufficient inc of muscle and core temp inc need for O2 to be able to meet energy demands dilation adaptation of neural respi centes inc venous return
43
usual parameters for warm up
10 min total body - calisthenics or walking should be w/in 20 beats/min of THR
44
discuss aerobic ex period
should hit THR - so tim inc in stroke volume and CO submaximal, rhythmic, repetitive and dynamic ex of large muscle groups
45
discuss continuous training
submax energy throughout - aerobic; slow twitch 20-60 mins s exhausting O2 transport system - most effective way to improve endurance
46
discuss interval training
ex followed by rest or active relief less demanding than cont improves strength and power more than endurance 10 steps - rest 1 min during relief ATP and O2 are replenished longer work = more stress on aerobic system
47
discuss circuit training
series of ex cont and repeated 7ral times large and small muscle groups and combi of static and dynamic aswell as resistance and endurance improves both strength and endurance since stresses both aerobic and anaerobic no rest to challenge CV
48
discuss circuit-interval traininf
circuit c rest periods - if cant handle full circuit effective for anaerobic and aerobic ATP production - rest delays relief for glycolysis and formation of lactic acid
49
discuss cool down period
total body movements and static stretching; 5-10 mins prevents pooling of blood prevents fainting and soreness enhance recovery with oxidation of metabolic waste and replacement of enrgy sotres prevents MT, arrythmia or other shit
50
tips to prevent injuries or adverse fx
correct footwear and clothing avoid hard surfaces warm up properly hydrate
51
discuss proper patient educ
communicate effort sx and need to mod ex monitor HR at rest and at ex consistent follow-up c program modify program in rela to risk factors

msk2 (42 decks)

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