Exam 2 Flashcards
What is the FITT Principle?
a guideline to help us plan an exercise program
What does the “F” stand for in FITT?
Frequency: # of times per week
What does the “I” Stand for in FITT?
Intensity: How “hard” the exercise is
What does the first “T” stand for in FITT?
Time: amount of time per session
What does the second “T” stand for in FITT?
Type: kind of exercise performed
Which FITT principle is the most important?
Intensity
What is the exercise recommendation for general health?
150 minutes per week of moderate intensity aerobic exercise OR 75 minutes per week of intense exercise AND be more active in day to day
What is the exercise recommendation for increased health benefits?
300 minutes per week of moderate intensity aerobic exercise OR 150 minutes per weeks of intense exercise
What is the exercise recommendation to achieve or maintain weight loss?
60-90 minutes of moderate intensity aerobic exercise on most days of the week
What is metabolism?
sum of all chemical reactions necessary to maintain life
What is the functions of metabolism?
to provide energy to fuel vital body functions (regulate body temp, contract muscle, build tissue, keep heart beating)
What is metabolic rate?
rate at which your body uses energy
What is resting metabolic rate?
how much energy you use when you’re sedentary
When are you 800% above your resting metabolic rate?
When exercising
Who can access 2000% above their resting metabolic rate?
Athletes
What are kilocalories (calories)?
a measure of energy… tells us how much energy foods provide or how much energy we use during exercise
What is energy?
We don’t know much about energy, but we do know that it’s the capacity to preform work
What is adenosine triphosphate? (ATP)
basic form of energy used by cells (broken down to create energy)
Explain the substrate story of a carbohydrate
Digestion –> Glucose –> blood stream –> where it is either used as energy or stored as glycogen (glucose)
What are the three energy systems used to create ATP?
Immediate, Anaerobic (non-oxidative), Aerobic (oxidative)
Describe the immediate energy system
rapid energy, strength-speed-power
Duration: <15 seconds
Fuel Source: Stored ATP and Creatine Phosphate
Describe the anaerobic energy system
longer bouts while maintaining high intensity
Duration: 15 seconds - 2 min
Fuel source: blood glucose and stored glycogen
Describe the aerobic energy system
slow to produce energy but lasts longer
Duration: >2 minutes
Fuel source: blood glucose, stored glycogen, fats
What are the functions of the cardiovascular system?
Delivery of O2 and nutrients and removal of CO2 and waste
What are the components of the cardiovascular system?
The heart, the blood vessels (veins and arteries), and the blood
What are the two types of veins and what do they do?
Veins: carry blood TO heart
Arteries: carry blood AWAY from heart
What are the four chambers of the heart?
Left Atrium, Right Atrium, Left Ventricle, Right Ventricle
What do the atriums do?
Receive the blood
What do the ventricles do?
Pump the blood
What are the two phases of the cardiac cycle?
Systole and diastole
Describe the systole phase
muscle contracts and pumps blood away from heart
Describe the diastole phase
muscle relaxes and allows chambers to fill with blood
What is blood pressure?
pressure blood exerts on the walls of the blood cells
What is diastolic BP?
Pressure in the arteries when the heart relaxes (bottom #)
What is systolic blood pressure?
Pressure in the arteries when the heart contracts (top #)
Normal BP
120/80
Heart Rate
of times the heart beats per minute
Stroke Volume (SV) (mL/min)
amount of blood pumped out of the heart per beat
Cardiac Output
amount of blood pumped through the CV system per minute
Maximal Oxygen Consumption (VO2 Max)
maximal ability to use oxygen during exercise – best predictor of death and disease
CV system at rest
oxygen and nutrient delivery match needs
CV system during exercise
increased blood flow to muscles to keep up with oxygen demand
During exercise heart rate…
increases (acute response)
During exercise cardiac output…
increases
During exercise stroke volume…
increases
During exercise systolic blood pressure…
increases
During exercise diastolic blood pressure…
stays the same
Normal resting heart rate
60-100 bpm
Normal heart rate during max exercise
170-200 bpm
Aerobic Training
engaging in aerobic exercise over an extended period of time
Exercise Adaptations
Physiological changes to the body as a result of chronic exercise
Increased ventricular diameter
allows for more blood to fill
Increased ventricular contractility
stronger contractions…heart is body at ejecting blood
Increased stroke volume
increased chamber size and ventricle thickness, the heart does have to beat as quickly to circulate the same amount of blood
Heart Rate (exercise adaptation)
lower resting heart rate, lower sub-maximal heart rate, max heart rate is not an adaptation (won’t change due to training)
What are the chronic responses to aerobic exercise?
Increased ventricular diameter, increased ventricular contractility, increased stroke volume, lower resting heart rate, increased maximal cardiac output, and increased VO2 max
What are the levels of intensity?
Low or light, moderate, vigorous
What are the methods of perceived exertion?
rating of perceived exertion, heart rate, metabolic equivalents, and talk test
Describe rating of perceived exertion
subjective, scale used to rate the difficulty of the task, Borg’s scale (6-20)
What are the pros of rating of perceived exertion?
Easy to use, fairly accurate, and no equipment
What are the cons of rating of perceived exertion?
Subjective, different for different populations, have to teach subjects how to feel
What are the two methods of using heart rate to monitor intensity?
Looking at percent of max heart rate or percentage of heart rate reserve
How do you find percent max heart rate?
We can calculate it during a maximal test or use a prediction equation
What is a common prediction equation for max heart rate?
HRmax = 220-age
What are the percents for the prediction equation
Light Intensity: 50-63%
Moderate Intensity: 64-76%
Vigorous Intensity: 77-93%
What are some faults of using the prediction equation?
Tends to be overestimate HRmax in younger adults and underestimate in older adults
What are metabolic equivalents?
METs = energy cost of certain activities
a simplification of how much oxygen is used at rest
What are the 3 MET groups?
Light: <3 METs
Moderate: 3-6 METs
Vigorous: >6 METs
Describe the talk test
intensity is accompanied by increased breathing, increased breathing = difficulty speaking
Moderate intensity: can sustain a steady convo
Vigorous intensity: only a few words are suitable
What are the pros of the talk test?
Client can’t tell that you’re assessing them and it is subjective
What are the 3 methods of improving cardiorespiratory fitness?
MICT, HIIT, and SIT
What is Moderate Intensity Continuous Training?
traditional form of cardio, consistent effort for a long period of time, ex: 30-60 min at moderate intensity
What is High Intensity Interval Training?
consists of “work” and “rest” intervals
Work: 2-4 min at high intensity
Rest: 1-3 min after each work interval
Ex: 4-8 sets of a 3 minute sprint, rest for 2 min in between each set
What is Sprint Interval Training?
Less time than current recommendations, consists of ‘work’ and ‘rest’ intervals
Work: <30 seconds of all out intensity
Rest: 2-4 min in between each set
What are some barriers to exercise?
Lack of time, friends and family don’t share interest, lack of motivation or energy, frequent work or leisure travel
