Exam 2 Flashcards
Aerobic Fitness Testing VO2 and outcome measures: healthy populations vs. patient populations
Healthy Population:
- submax or maximal VO2 (true VO2max)
- outcome measures: aerobic fitness, actual HRmax, anaerobic threshold (lactate), training
Patient Population:
- symptom limited VO2 (peak VO2)
- outcome measures: establish diagnoses, functional capacity, responses to training, training
Fitness Testing- Aerobic, Anaerobic, and Resistance (level of performance is base on…, and is the capacity to…)
Aerobic: level of perf based on O2 consumption, capacity to transport and utilize oxygen
Anaerobic: level of perf based on power output, capacity to generate large forces quickly
Resistance: level of perf based on force production, capacity to generate force regardless of timespan
Stress Testing: intervals, test ends when
- start at low level workload and increase workload, maintain intervals for 1 minute
- test ends when: ECG abnormality, exhaustion, other symptoms (SBP>220, SOB, leg pain, angina, color)
Anaerobic Power Testing
- Wingate Cycle Ergometer Test
- Timed stair climb
- Arm ergometer
- Depends on client needs and goals
Resistance Testing- examples and which are isometric
- cable tensiometer, dynamometer –> isometric
- one rep max/estimate, isokinetic dynamometer –> move through ROM
- may also be interested in endurance
Test Sequencing
- nonfatiguing tests- biometrics, flexibility
- power and strength
- muscle endurance
- anaerobic
- aerobic
* *probably not a good idea to do them all in one day
How to Create your Exercise Prescription
- Prescription Variables: Frequency, Intensity, Time, Type
- Client Status and Goals: aerobic capacity (max HR), muscle strength, balance, precautions, personal goals
Prescription Variables
- Frequency: AT LEAST 2x per week, ideally 3-4x per week
- Intensity: overload and specificity principles
- Time: depends on intensity, can be in 10 min bouts
- 20 to 30 min at 60-70% HRmax
- 45 min for lower intensities
- 10 to 15 min for higher intensities
*Type: patient/client goals, involve all muscle groups
Continuous Exercise
- aerobic
- most effective way to improve endurance
- stresses slow twitch fibers for aerobic metabolism
- overload achieved by increasing duration
Interval Training
- more intense, shorter duration intervals with rest inbetween
- active or passive rest (1:1 or 1:2 work to recovery)
- improves strength and power
- greater total amount of work accomplished
Circuit Training
- series of exercises performed many times
- improve strength and endurance
- endurance and strength training, aerobic and resistance training are not mutually exclusive
Circuit-Interval Training
-interaction of aerobic and anaerobic energy pathways
Cool Down
- 5 to 10 minutes of total body movements
- prevent blood pooling
- enhance recovery
- prevent CV complications (warm up does this too)
Inpatient Exercise Prescription
- Cardiac Rehab Phase I
- Purpose: risk factor education, self care, orthostatic challenge, prepare for discharge
Low Level Outpatient Exercise Prescription
- safely increase capacity
- favorable metabolic changes
- relieve anxiety and depression
- progress to independent exercise
- frequently uses circuit interval training
Deconditioning
- decreased oxygen utilization
- decreased blood volume: orthostatic hypotension
- increased risk for embolism formation (decreased plasma and RBCs)
- decreased lean body mass
- decrease in bone mineral density
General Training Benefits
- increased work capacity/work tolerance
- increased SV
- decreased myocardial demand for oxygen
- increased myocardial supply: prolonged diastole
- decreased resting HR because increased SV
- decreased resting BP
- improved body comp
- improved bone mineral density
Principles of Training
Overload Specificity- SAID Principle Individual Differences Reversibility Law of Diminishing Return
Aerobic Training Adaptations
- Metabolic:
- cellular- mitos, enzyme activity
- fat- more efficient at burning fat for energy
- carbohydrate- preserve as glycogen, liver doesn’t need gluconeogenesis
- Muscle Fiber*******
- Cardiovascular:
- good cardiac hypertrophy
- increase in plasma volume
- decreased resting HR
- increased CO=SV*HR
- better oxygen extraction
- blood flow
- lower resting BP
- Pulmonary: ventilatory endurance
- Lactic acid accumulation less b/c of improved lactate clearance
Additional Adaptations
- body composition
- body heat transfer
- performance
- psychological
Factors that Affect Responses
- initial fitness level
- training intensity
- training frequency
- training duration
Describing Intensity
- total energy expenditure
- absolute power level (not related to fitness level)
- relative metabolic level (% VO2max)
- heart rate
- METs
- RPE
Aerobic capacity improves if intensity maintains HR between….
between 55-70% HRmax
Training Frequency (for weight loss, improve fitness, recommendation)
- weight loss: 60 min duration or 300 kcal expenditure minimum
- generally agreed that 1 day per week not enough to improve fitness
- recommendation: 3 days per week
Training Mode
- exercises involving large muscle groups
- continuous: 60-80% VO2max
- interval: 1 to 1 work to recovery, depend on goals, monitor HR
When will improvements occur?
- Aerobic improvements occur after several weeks
- Cardiovascular, pulmonary, and metabolic adaptations- short term
Anaerobic Training (energy source, training what)
- training for all out power
- high energy intramuscular phosphates: ATP-PCr
- challenges lactate clearance
Changes Specific to Anaerobic Training
*look at slide on computer
Overtraining
- increased incidence of illness and injury
- inability to fully recover from exercise
- increased sympathetic activity during rest: hyperexcitability, restlessness, emotional
- parasympathetic vagal activity during rest: over reaching = not able to perform as well because of inability to fully recover
Force, O2 consumption, Time/Power associates with what training
force = resistance
O2 consumption = aerobic
time/power = anaerobic
What are the 5 Training Principles
Overload Specificity Reversibility Individual Differences Law of Diminishing Return
What happens when muscles hypertrophies?
- tear of muscle fibers
- debris is cleared
- protein is brought in and rebuilds, but overcompensates
- larger CSA of muscle fibers
Two Categories of Muscle Fiber Types
Type I = aerobic oxidative energy pathways
Type II = ATP-PCr (fast) or glycolytic (kinda fast) energy pathways, can never become type I but can shift between fast and medium fast pathways
Frequency Recommendation and Load Determination for Resistance Training
Frequency: 2 to 3 days per week with 1 day in between sessions
Load Determination: can use %1RM or trial and error
Strength: reps, sets, load, rest
Reps: 6 or fewer
Sets: 2 to 6
Load: greater than 85%
Rest: 2 to 5 min
Power: reps, sets, load, rest
Reps: 1 to 3
Sets: 3 to 5
Load: 75-90%
Rest: 2 to 3 min
Hypertrophy: reps, sets, load, rest
Reps: 6 to 12
Sets: 3 to 6
Load: 67-85%
Rest: 30 to 90 sec
Endurance: reps, sets, load, rest
Reps: 12 or greater
Sets: 2 to 3
Load: less than 67%
Rest: less than 30 sec
Resistance Training Program Designs: split program, alternating, push pull, superset, compound, circuit
- split program: split day by body part or muscle group
- alternating: ULUL
- push pull: bench then lat pull down, leg flexion then extension
- superset: agonist then antagonist
- compound: same body part back to back
- circuit: tests endurance
Progressing Resistance Exercises
- 2 for 2 rule
- increase by 5 lbs for upper body
- increase 2.5 lbs for small upper body parts
- increase 10 lbs for lower body
Plyometric Exercises: contacts for beginner, intermediate, advanced
Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140
BW Exercises Pros and Cons
Pros:
- low equipment requirements
- good for beginners
- easily adaptable
- good for endurance
Cons:
- more difficult to progress
- less hypertrophy
- may not interest all
Isometric Exercises Pros and Cons
Pros:
-good for early rehab or degenerative joints
Cons:
- determination of intensity
- lack of specificity
- translation to functional movements
Resistance Band Exercises Pros and Cons
Pros:
- easy distribution
- multiple uses
- informative manufacturer
Cons:
- how to progress
- technique
- allergies
Isokinetic Exercise Pros and Cons
Pros:
- strengthens through ROM
- visual and numerical feedback
- CON, ECC, ISO options
- multiple uses
Cons:
- cost
- set up time
- translation to functional activities
General Resistance Training Guidelines: Competitive Athletes, Middle Aged and Older Adults, Children
Competitive Athletes:
-optimize muscular strength, power, and hypertrophy with high intensity
Middle/Older Adults:
-focus on maintaining muscle and bone mass with muscular strength and endurance to enhance overall health and fitness
Children:
-supervised resistance training with CON exercises only and high reps with low resistance
