Exercise Principles/Testing Flashcards
define physical activity
a broad term used to describe all forms of large muscle movements including sports, dance, games, work, lifestyle activities and exercise for fitness
define exercise
any activity designed to develop or hone a skill or ability. Physical activity intended to improve, fitness and specific athletic skills
benefits of aerobic exercise (aka reconditioning)
- enhanced pulmonary performance
- enhanced cardiac performance
- enhanced blood flow
- enhanced ability of tissue to extract and to utilize the delivered O2
what is an indirect assessment of aerobic capacity?
VO2 max
what is VO2 max?
- maximal oxygen consumption → refers to the max amount of O2 that an individual can utilize during intense or maximal exercise
- this measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance
T/F: Vo2 max is the gold standard for determining cardiorespiratory fitness
TRUE
list factors that influence VO2max
- gender
- family history
- age
- body composition
- training status
- altitude
T/F: after the age of 50 peak VO2 max declines by 10% per decade?
TRUE
1 MET is equivalent to what?
3.5 ml/kg/min
ADL range is between 10.5-17.5 ml/kg/min
list alternative methods for assessing submaximal exercise capacity
- 6-min walk test
- fixed workload tests
- submax treadmill test
- preset HR
- symptom limited
- step test
- cycling test
Other methods for determining/assessing aerobic fitness
- paper and pencil → Duke Activity Scale
- Weekly Activity levels
- Grodin Leisure Time Questionnaire
- Comparison against recommended amounts of weekly activity
- Wearables
- FitBit and step couting
what can we do with an estimate of VO2 peak?
- describe the max aerobic capacity/max fitness status of an individual
- use it to write exercise prescription
- use it to demo improvements in exercise capacity associated with reconditioning (PT)
- develop treatment goals
List physical benefits of CV exercise
- can reduce body fat
- increase aerobic capacity
- increases lung volume
- reduces the demands on the heart
- lowers BP
- reduces risk factors for numerous diseases
Mental benefits of CV exercise
- reduces anxiety
- improves mild to moderate depression, self-esteem, and mood
list determinants of strength/anaerobic fitness
- number of motor units recruited
- frequency of motor unit firing
- quality of motor unit synchronization
- muscle fiber type
- cross sectional area and strength
list assessments of anaerobic fitness
- MMT
- 1-rep max
- 8-10 max test
- hand-held dynamometer
- isokinetic testing
- power testing
- wingate test
- stair test
List some benefits of improved anaerobic capacity
- increased strength
- greater balance/reduced fall risk
- muscle strength but not mass independently associated with physical function in older adults
describe muscle decline associated with aging
- sarcopenia
- muscle decline associated with aging
- reduced muscle mass (usually Type II fibers)
- can be helped w/strength training
- reduction in capillary blood supply → can be helped w/endurance training
- fewer satellite cells
- increased myostatin production