exam Flashcards
What is VO2 max?
The maximal ability for the cardiovascular system to deliver oxygen to muscles during dynamic exercise.
What is the relationship between physical activity and cardiovascular disease risk?
There is a decreased risk of cardiovascular disease based on the weekly volume of physical activity and aerobic fitness.
What is cardiorespiratory (CR) fitness?
A measure of an individual’s peak/maximal capacity to perform aerobic work.
What factors contribute to increased VO2 max?
Elevated cardiac output, augmented blood volume, increased skeletal muscle mitochondrial volume density and function, and a shift in skeletal muscle fiber distribution toward more oxidative fibers.
How does aging affect heart and cardiovascular fitness?
Heart and cardiovascular fitness typically decline with aging.
How much can VO2 improve with regular endurance training?
VO2 can improve at any age with regular endurance training by approximately 15-20%.
What is heart rate reserve (HRR)?
HRR = maximum heart rate - resting heart rate.
Why does the RPE Borg scale start at 6?
It is based on heart rate.
What is a key component of exercise prescription guidelines?
Intensity is a key component, with the most commonly used approach utilizing a percentage of maximal values to assign intensity.
What are the thresholds in a VO2 max ramp incremental test?
Gas exchange threshold (GET) is the first change, and respiratory compensation point (RCP) is the second increase.
What are the reasons for performing a ramp incremental test (RIT)?
To determine exercise capacity and identify cardiorespiratory response thresholds.
What are the pathways for producing ATP in each phase?
1 - fat oxidation; 2 - fat oxidation, aerobic glycolysis, and glycogenesis; 3 - anaerobic glycolysis and glycogenolysis.
What does the FITT-VP principle stand for?
Frequency, Intensity, Time, Type, Volume, Progression.
What are the stages of program progression?
Initial conditioning, Improvement, Maintenance.
What does frequency of exercise depend on?
It depends on client characteristics, goals, and health.
What are the CSEP guidelines for exercise intensity?
Look at finding heart rate reserve method.
What is the recommended time for exercise?
20-60 minutes per day is recommended, with 30-60 minutes of moderate-intensity physical activity benefiting cardiorespiratory function.
What types of aerobic activities are included in exercise prescription?
Different kinds of aerobic activities.
What is the importance of progression in exercise?
Need to challenge the body to keep adapting.
What are the effects of HIIT on healthy, young individuals?
Increased skeletal muscle oxidative capacity, increased resting glycogen content, reduced rate of glycogen utilization and lactate production, and improved exercise performance.
What are the different types of stretching?
Static stretching (SS), Dynamic stretching (DS), Ballistic (bouncing) stretching (BS), Proprioceptive Neuromuscular Facilitation (PNF).
What is static stretching?
Lengthening muscle until stretch sensation or point of discomfort is reached. Yes, it increases flexibility.
How does static stretching improve flexibility?
It reduces viscosity of connective tissue components and increases pain tolerance.
What is dynamic stretching?
Controlled stretch through the range of motion of the joint. Yes, it increases flexibility (less than static stretching).
