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msk2 > endurance and aerobic ex > Flashcards

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
Q

respi changes at rest

A

larger lung volume
larger diffusion capacities

26
Q

respi changes during exercise

A

larger diffusion capacities

smaller air is ventilated c same O2 consumption rate

inc maximal minute ventilation

inc ventilatory efficiency

27
Q

metabolic changes at rest

A

muscle hypertrophy and inc capillary density

inc # and size of mito

inc muscle myoglobin concentration

28
Q

metabolic changes during exercise

A

dec rate of depletion of muscle O2

lower blood lactate

less reliance on ATP-PC and inc capability to oxidize CHO

29
Q

other system changes from ex

A

dec body fat, cholesterol and triglyceride

inc heat acclimatization

inc in breaking strength of bones and ligs

inc tensile strength of tendons

30
Q

indicated ex to preschool

A

3-5 yo

physical activity everyday throughout the day

31
Q

indicated ex to children and adolescent

A

6-17 yo

60 mins or more of mod to vigorous intensity - daily

32
Q

indicated ex to adult

A

18-64 yo

150 mins a week of mod intensity - brisk walking

33
Q

indicated ex to older adult

A

65 and older

150 mins a week of mod intensity - brisk walking

34
Q

indicated ex to adult c chronic conditions and disab

A

atleast 150 for a week

30 mins for 5 days - mod intensity aerobic

35
Q

indicated ex to pregnant and postpartum

A

atleast 150 for a week

30 mins for 5 days - mod intensity aerobic

36
Q

precautions for ex

A

osteoporosis

cancer undergoing chemo

HTN

diabetes

heart disease

medications

37
Q

contraindications of ex

A

acute MSK condition

recent MI

complete heart block

acute congestive heart failure

unstable angina

uncontrolled HTN

38
Q

usual freq

A

3-4x a wk

39
Q

usual intensity

A

60-90% of HRmax

70% HRmax - minimal level for conditioning

VO2max better measurement

40
Q

usual time

A

20-30 mins at 60-70% HRmax

below HR threshold - 45 mins cont exercise

high intensity ex - 10-15 mins

41
Q

usual mode

A

dapat large muscle groups - not considered as aerobic if isolated muscle

rhytmic and aerobic for greater oxidative capacity

42
Q

purpose of warm up period

A

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
Q

usual parameters for warm up

A

10 min total body - calisthenics or walking

should be w/in 20 beats/min of THR

44
Q

discuss aerobic ex period

A

should hit THR - so tim inc in stroke volume and CO

submaximal, rhythmic, repetitive and dynamic ex of large muscle groups

45
Q

discuss continuous training

A

submax energy throughout - aerobic; slow twitch

20-60 mins s exhausting O2 transport system - most effective way to improve endurance

46
Q

discuss interval training

A

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
Q

discuss circuit training

A

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
Q

discuss circuit-interval traininf

A

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
Q

discuss cool down period

A

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
Q

tips to prevent injuries or adverse fx

A

correct footwear and clothing

avoid hard surfaces

warm up properly

hydrate

51
Q

discuss proper patient educ

A

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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