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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
Q

three stages of training

A
  • initial conditioning stage
  • improvement stage
  • maintenance stage
26
Q

convert to METS:

  • less than 2mph
  • firm surface, 2.5 mph
  • brisk pace, 3.5 mph
  • 4.0 mph
  • 5m0 pmh
A
  • 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
Q

Cross country Skiing

A

7 METS

28
Q

Moving ice house

A

6 METS

29
Q

skating < 9mph

A

5.5 METS

30
Q

snowmobiling

A

3.5 METS

31
Q

Church, active participation

A

1.5 METS

32
Q

Benefits of long, slow distance training

A

cardiovascular and thermoregulatory fx, oxidative capacity, beta oxidation

33
Q

What type of training has variable freq, done at approx 70% VO2max and can range from 30 min to 2 hours

A

long distance slow training

34
Q

type of training with variable freq, at or above temp intensity, with steady or intermittent duration?

A

pace/tempo training

35
Q

continuous training, intensity equal to lactate threshold ; 20-30 min

A

steady

36
Q

intensity equal to lactate threshold, shorter intervals with brief rest, increase distance prior to increase intensity pace

A

intermittent training

37
Q

benefits of Pace/Temp training

A
  • sense of race pace
  • improve lactate threshold
  • better economy
  • increase aerobic capacity
  • specific recruitment of muscle fibers similar to competition
38
Q

training type with sparingly freq, intensity close to VO2max, and short bouts of 3-5 minutes with rest bouts equal or longer thane exercise

A

interval training

39
Q

benefits one interval training

A

improved VO2max and anaerobic metabolism

40
Q

type of training that has minimal freq, intensity is above VOxmax and lasts 30-90s with recovery 4-6 times longer than work bout

A

repetition training

41
Q

benefits from repetition training

A

improved anaerobic tolerance, increased speed and economy

42
Q

what are the benefits of fartlek training

A

-enhanced VO2max, lactation threshold, running economy and fuel utilization

43
Q

what type of training is used during reduced training, reduces risk of overtraining/injury

A

cross training

44
Q

what type of training maintains aerobic capacity

A

water run training

45
Q

what type of training reduce volume and intensity, emphasize technique to peak

A

tapering

46
Q

recovery and prevention of injuries, muscle balance, final spring of race

A

resistance training

47
Q

type of training in which muscle mass, force production, biomechanics/economy, body composition, hearth size and hemoglobin concentraing

A

gender difference

48
Q

how much does VO2max decrease each decade

A

10%

49
Q

while on bed rest how much does aerobic exercise VO2max decrease per day

A

.9%

50
Q

what happens to the Q= SV x HR while on bed rest and aerobic exercise

A
  • 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
Q

what happens to the a-vO2 diff of aerobic exercise when on bed rest:

A

RBC mass decreased 5-25%

- 30% reduction in capillarization

52
Q

what happens to aerobic endurance while on bed rest

A

2 months of endurance gains lost in 4-6 wks

53
Q

what happens in regards to strength while on bed rest

A
  • 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
Q
  • increased EMG activity to move the same load after microgravity exposure
  • decreased oxidative enzymes and Beta oxidation Enzymes
A

-muscle changes in EMG and enzymes on bed rest for strength

55
Q

does strength or endurance decline slower

A

strength declines slower

56
Q

overall effects of detraining

A
  • 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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