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Exercise and Disease > Exam 2: aerobic endurance training, exercise prescription > Flashcards

Exam 2: aerobic endurance training, exercise prescription Flashcards

1
Q

maximal ability of the respiratory, cardiovascular, and musculoskeletal systems to see the energy demand of the sport/exercise activity

A

Max aerobic power/capacity

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2
Q

what correlates highly with aerobic endurance performance

A

high maximal aerobic capacity

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3
Q

Four Related factors of Vo2 Max

A

lactate threshold
exercise economy
fuel
fiber type

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4
Q

highest percentage of VO2 max without accumulating large amounts of lactate in the blood

A

Lactate Threshold

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5
Q

what is the OBLA

A

about 55% of max

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6
Q

measure of energy cost at a given exercise velocity, running slightly shorter stride length, increased freq

A

exercise economy

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7
Q

above what percent do carbs supply more of the energy needed

A

70% of Vo2max

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8
Q

what is a moderate VO2 max

A

60%, caring out convo during exercise

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9
Q

what are the goals of exercise prescription

A

-enhance physical fitness
-promot health
reduce risk factors for chronic disease
-ensure safety

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10
Q

3 indications you should modify exercise Rx

A
  • vital signs
  • adaptations to exercise are variable
  • individual interest, abilities, and limitations in exercise program design
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11
Q

How many cardio respiratory groups are there for endurance?

A

A B C D

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12
Q

group maintained at constant intensity and inter-individual variation in energy expenditure is relatively low

A

Group A, walking cycling

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13
Q

Group with vigorous intensity, minimal skill (jogging, running)

A

group B

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14
Q

group of endurance activities requiring skill. rate of energy expenditure is highly related to skill but is constant of an individual

A

Group C, swimming, cross country skiing

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15
Q

recreational sports; skill and intensity dependent; competitive factors should be minimized;

A

Group D; Racquet sports and basketball

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16
Q

what is the most important factor for adaptation during exercise

A

INTENSITY

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17
Q

ACSM frequency and time/duration recommendations

A

3-5x/wk, 20-30 min

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18
Q

Clients with functional capacity <3 METS benefit from what type of exercise?

A

multiple, brief daily exercise sessions

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19
Q

should you progress time/duration or intensity first?

A

time/duration

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20
Q

What is the ACSM intensity recommendation

A

40-60% to 90% of VO2 Reserve or HRR

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21
Q

For Vo2max less than 40 ml/O2/kg/min what is the minimal intensity of HRR that can result in training effects?

A

30%

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22
Q

higher intensity recruits more type ? fibers?

A

Type II

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23
Q

what type of testing/assessments provide the most accurate results in regards to intensity

A

Max tests and lactate assessments

24
Q

moderate activités for RPE

A

12-16 (6-20 scale); 3-6 (0-10 scale)

25
three stages of training
- initial conditioning stage - improvement stage - maintenance stage
26
convert to METS: - less than 2mph - firm surface, 2.5 mph - brisk pace, 3.5 mph - 4.0 mph - 5m0 pmh
- 2mph: 2 METS - 2.5 mph: 3.5 METS - 3.5 mph: 3.8 METS - 4.O mph: 5.0 METS - 5.0 mph: 8 METS
27
Cross country Skiing
7 METS
28
Moving ice house
6 METS
29
skating < 9mph
5.5 METS
30
snowmobiling
3.5 METS
31
Church, active participation
1.5 METS
32
Benefits of long, slow distance training
cardiovascular and thermoregulatory fx, oxidative capacity, beta oxidation
33
What type of training has variable freq, done at approx 70% VO2max and can range from 30 min to 2 hours
long distance slow training
34
type of training with variable freq, at or above temp intensity, with steady or intermittent duration?
pace/tempo training
35
continuous training, intensity equal to lactate threshold ; 20-30 min
steady
36
intensity equal to lactate threshold, shorter intervals with brief rest, increase distance prior to increase intensity pace
intermittent training
37
benefits of Pace/Temp training
- sense of race pace - improve lactate threshold - better economy - increase aerobic capacity - specific recruitment of muscle fibers similar to competition
38
training type with sparingly freq, intensity close to VO2max, and short bouts of 3-5 minutes with rest bouts equal or longer thane exercise
interval training
39
benefits one interval training
improved VO2max and anaerobic metabolism
40
type of training that has minimal freq, intensity is above VOxmax and lasts 30-90s with recovery 4-6 times longer than work bout
repetition training
41
benefits from repetition training
improved anaerobic tolerance, increased speed and economy
42
what are the benefits of fartlek training
-enhanced VO2max, lactation threshold, running economy and fuel utilization
43
what type of training is used during reduced training, reduces risk of overtraining/injury
cross training
44
what type of training maintains aerobic capacity
water run training
45
what type of training reduce volume and intensity, emphasize technique to peak
tapering
46
recovery and prevention of injuries, muscle balance, final spring of race
resistance training
47
type of training in which muscle mass, force production, biomechanics/economy, body composition, hearth size and hemoglobin concentraing
gender difference
48
how much does VO2max decrease each decade
10%
49
while on bed rest how much does aerobic exercise VO2max decrease per day
.9%
50
what happens to the Q= SV x HR while on bed rest and aerobic exercise
- ejection fraction is similar - lose body plasma (600 mL/day) - loss of plasma explains 70% of decreased maximal oxygen consumption - results in elevated HR response
51
what happens to the a-vO2 diff of aerobic exercise when on bed rest:
RBC mass decreased 5-25% | - 30% reduction in capillarization
52
what happens to aerobic endurance while on bed rest
2 months of endurance gains lost in 4-6 wks
53
what happens in regards to strength while on bed rest
- significant urinary nitrogen excretion (5 days) - 7% decrease in cross-sectional area of thigh - 4% decrease in forearm after 9 days - 7.5% decline in Type I and 14.7% decline in type II fibers - 18-20 % decline in strength after 30 days
54
- increased EMG activity to move the same load after microgravity exposure - decreased oxidative enzymes and Beta oxidation Enzymes
-muscle changes in EMG and enzymes on bed rest for strength
55
does strength or endurance decline slower
strength declines slower
56
overall effects of detraining
- decreased aerobic prior to strength loss - loss of strength after loss aerobic capacity - increased postural sway - orthostatic hypotension (head rush) - impaired kinesthetic sense

Exercise and Disease (12 decks)

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