Exam 1 Week 3 Flashcards
what is CRF
cardiorespiratory fitness
what are low levels of CRF linked to
development of chronic diseases and increased all-cause mortality
what is the relationship between CRF and all cause mortality.
the higher the CRF, the lower the all cause mortality
high levels of CRF are associated with …. ___ frequency of activity, resulting in health benefits and increased ___
increased, HRQOL
when you increase your CRF by 1 MET, you decrease your mortality by
12-13%
the more fit you are, the ___ risk you have of death
less
what is the FICK equation
you get O2 coming into the body, into the pulmonary system, then into the systemic, then it is consumed by muscles, and you have CO2 being expelled at the same time.
what is oxygen uptake (VO2)
the amount of oxygen consumed by the body tissue
what should happen to VO2 with an acute bout of exercise
it should increase
TF: VO2 is directly related to he mass of exercising muscle metabolic efficiency and exercise intensity
true
1 MET = ____ ml/kg/min
3.5?
what happens to a-VO2 as we exercise?
exercise, we take more O2 our of the blood, so the difference between the O2 content in the arterial vs venous systems increases, meaning more O2 is taken our of the blood as we have a higher demand for exercise. We have less O2 at the capillary level.
as we exercise, what happens to O2 take-up
it increases, more O2 is taken out of the blood
what is metabolic equivalent
a MET. it is a measure of energy or oxygen used by the body
how many METs are used by the body at rest
1 MET= 3.5mL/kg/min
how can MET be used to measure exercise capacity
because it is the measure of energy or oxygen used by the body. the more we exercise, the more energy we use.
activity that burns ____ METs is considered moderate intensity, and burns >___ METs is considered vigorous
3-6
>6
what is the maximal oxygen uptake range (METs, and mL/kg/min?)
25-80mL/kg/min
METs 7.1-22.9
how can METs be used when prescribing activity
to determine the level of activity we can give them. Determine how hard we want them working.
what are the maximal effort objective indicators. which two are most important
- *-respiratory exchange ration of greater then or equal to 1.1
- *-plateau of VO2 (it doesn’t continue to go up with increased work load)
- achievement of age predicted HR max
- RPE near the max
what measures should be taken during exercise. what are these measures good for
HR, BP, VO2 max, workload, RPE and others like dyspnea and angina. good for determining an appropriate exercise program, progress and return to activity
what happens to ventilation threshold in a trained individual, and how should ventilation increase
increases,
linearly
what happens to blood lactate as we exercise
the threshold will increase
what are general indications to stop the test (12)
onset of angina, drop in SBP more then 10mmHg with increased workload, BP rises too much (250/115), SoB, wheezing, leg cramping, claudication. HR does not increase with exercise intensity, change in rhythm, wants to stop, too tired or equipment fails.
When should we do exercise testing
to determine the CRF level and tolerance for activity
determine the baselines and then use to monitor, goal setting and return to sport
how do you prepare for a test
do a cardiac risk analysis before, and determine risks, and health screens and MSK screens
what are some standard tests and measures to use
HR, BP, BMI, RR, body composition
what are some indications f doing cardiorespiratory testing (7)
assess their current status, develop an exercise plan, provide information to educate the patient (only exercise to an RPE of 8) and motivate them, and give feedback on their training program, evaluate for disease, ID limitations (MSK for a training program)
which type of test is indicated? max or submax
we do not want to do a max on an elderly person, someone with cormorbidities, things like that
what does determining the type of test depend on (4)
the health status and fitness level of the patient, the purpose for the test, the measurement we want to get and how we are going to use the results.
what are max tests AKA
graded or stress tests
how are max tests designed
to use gradual increase workload until peak exhaustion is reached.
what are the 4 purposes for max exercise testing
- screen for disease
- diagnose disease when symptoms are present
- establish a prognosis
- treatment plan
what patients are appropriate for max testing? and what do you need standing by
those who’re at a high risk for a disease, but always with a specialist and a crash cart .
also, those who want to start a vigorous workout plan
are max tests recommended for those with a low risk of disease
no
what are types of max tests
bruce (US-treadmill), stationary bike (Europe), timed 1.5 mile run
why is the treadmill test for accurate
the treadmill uses more muscles
TF: we want max testing to be specific to tasks
true
what is the primary purpose of submax testing
to get VO2 max or determine the functional response to exercise
what are some modes of submax tests
field tests, treadmills, cycle ergometers, step testing
what two things help up determining which submax mode to use
fitness program for the patient and MSK restrictions
what are the 3 submax field tests
rockport 1 mile, 6 min walk test, and the 12 minute walk/run
what is the Rockport 1 mile test
for those with low fitness levels or can’t run. you record the time to walk 1 mile. at end, take pulse, multiply by 4 and 15 and plug into the formula
what is the 6 minute walk test
to determine CRF in older adults. can predict morbidity and mortality. MUST BE DONE ON TRACK. good for HF and COPD people because most can walk for 6 minutes. use the formula.
what is the most common field submax test
the 6 minute walk test.
what is the 12 minute walk/run test
you convert the distance to meters, and use the formula to estimate the VO2max.
what is the YMCA 3 minute step test
requires a 12’’ box, and step at a. beat of 96 bpm. take the radial pulse one minute after sone, and compare the HR to the values and norms. Want to see how long it takes to slow the HR
what are the two submax bike tests
the strand and rhyming and the YMCA max physical working capacity test.
what is the strand and rhyming bike test
submax on the ergometer for 6 minutes, use the HR to plot on a nomogram and determine the estimated VO2max.
what do you do when any fitness test is complete
share the results with the patient, help them establish goals, schedule followups and modify their programs as needed. You want to track their progress. and make goals specific to the person
what are the 5 steps in designing an aerobic endurance program
- mode of exercise
- training frequency
- training intensity
- Exercise duration
- exercise progression
what is the mode of exercise
it is similar to what the patient will be performing in their sport. it is sport specific.
TF: the more specific the training mode is to the sport, the greater the improvement in performance
true
what are the physiological changes in the exercising muscle
muscle fiber changes, motor unit adaptation, metabolic pathway efficiency and neurovascularization
what is training frequency. what does it depend on
the number of training sessions per week/day.
depends on interaction of exercise intensity, duration and rest. the status of the athlete and what sport season you are in.
how often is aerobic exercise recommended per week
3-5 days
significant improvement occur with > ___ days a week of aerobic training, and plateau improvements in > ___ days with vigorous intensity
3
5
TF: adaptations in the body are not specific to the intensity of the training session
False, they are specific
TF: high intensity aerobic exercise increases cardiovascular and respiratory function and allows for improved oxygen delivery to muscles
true
what is the most frequently used method for prescribing aerobic exercise intensity
HR
intensity can be set at a range of either…
HR max
VO2 max
VO2 max is equivalent to
HRR heart rate reserve
what zones of the % max HR are the following... warm up or cool down fat burning target HR anaerobic and high intensity
50% or less
50-65%
65-85%
85-100%
how do you find HRR
max HR- resting HR
how can you calculate target HR
Karvonen method:
HRR = Age predicted max HR (APMHR) - RHR (resting)
APMHR = 220-age
THR = (HRR x % intensity) + RHR
in what way can you determine the training intensity
RPE scales, can regulate intensity, a little easier for people to understand then taking their HR
on a 1-10 RPE scale, moderate to somewhat hard would be what value
5-6
BORG RPE: mod-hard, number and how is it described
15-16, hard to talk, only a few words at a time.
whats another way to determine training intensity
METs (1 MET = 3.5 ml/kg/min)
at rest, how many METs
1 MET
how does 4 METs compare to doing something at rest
4x as hard
what is high and moderate activity levels, in METs
3-6 mod
6+ high
whats anther way to determine training intensity
per measurement, using a bike, cranking it up, and measuring the tension with the HR, BP, RR
what is exercise duration
length of time of the training session.
how is duration and intensity related
the longer the duration, the lesser the intensity
most adults should exercise more than… minutes per week
150min
how much time should be spent with moderate intensity, vigorous intensity
30-60 min mod
20-60 min vigorous
exercise should be at least ___ minutes per session
10
what is exercise progression
increasing the frequency, duration and intensity.
frequency intensity and duration should not increase by more than ___% per week
10%
why must we monitor progression of intensity
to not overtrain
what is an LSD training program
long, slow distance training
who is the LSD training program reccomended for, and what are some features
for marathon runners. You run longer, but maybe at a slower pace one of your training days.
what adaptations do you get from an LSD program
enhanced O2 delivery to muscles
clear lactate faster
shift from type IIx to type I fibers
increased use of fat stores, more energy per gram.
what is the recommended intensity of an LSD program
<20% normal training intensity
should an LSD program be based on time of run or distance
time of run
in a study comparing LSD training to HIIT, which had more significant improvement
HIIT
what is pace/tempo training and what is the goal. at what level should you be training
intensity at or slightly above the competition intensity, and the corresponding lactate threshold.
Goal is to improve the lactate threshold and improve lactate tolerance
Train for 20-30 minutes at the lactate threshold (not over) so an RPE of 15-16 on the BORG scale
for the pace/tempo training, do you want to go over 85% VO2max?
no, if you do you are anaerobic and can increase lactate
what is interval training
high intensity and short intervals. Exercise at an intensity close to VO2max (85%) in 3-5 minute intervals. Work to rest: 1-1 ratio.
what does interval training help athletes do
train at intensities close to their VO2 max for longer durations.
benefits of interval training
enhances anaerobic metabolism and increases VO2max
how can interval training be helpful to the athlete in competition
gives them more energy, maybe enough to pass the guy in front or finish strong
what is HIIT
high bouts with brief recover. at above 90% VO2max. can help with running economy or speed
an example of a HIIT program
2-3 minutes at 90% VO2max with a rest of 2 or less minutes.
what is fartlek training
Sweden, speed play. improve speed and strength by combining many training styles. running (70%VO2max) combined with short fast bursts or 85-90% VO2max.
benefits of fartlek training
enhanced VO2max, increased lactate threshold, and improved running and fuel economy
what is best, one training method or a combo
combo
how do PTs monitor the training programs
look for training errors, overtraining and injury.
how do we design programs within a training season
by taking into account on or off seasons, and their goals and also return to sports. Testing and return should be gradual
what do we do during off season
long duration, low intensity. as we get closer, increase intensity and decrease duration
pre-season?
focus on increasing intensity, and incorporating all types of training.
in-season?
design the program around the event. low intensity and short duration right before event
postseason training?
ACTIVE REST focus on recovery and maintaining fitness.
what is cross training
you should do his with athletes on post season, or off an injury, or when you need to maintain conditioning. Ex: having a runner either swim or bike.
what is detraining
when the training is reduced in duration and intensity, or stopped due to injury or illness, and there is a loss of physiological adaptations.
what is tapering
reduction of training duration and intensity, with an increased emphasis on improving technique nutrition prior to the competition
what is the objective of tapering
attain peak performance at the time of competition
what are the benefits of RT with aerobic training
improve short term performance.
faster recovery for injury
prevention of overuse injury
can improve hill climbing and bridging gaps on breakaways and sprints.
altitude: acclimation occurs between ___ days
12-14 days
in order to see an ergogenic effect, athletes need a hypoxic dose greater then or equal to ___ hours a day for a minimum of ___ weeks at moderate altitude
12+
3 weeks
