Final Flashcards
Hot Taeks from Dale’s article…
Exercise= God Exercise= cures colon cancer Exercise= prevents and cures erectile dysfunction
there is nothing that exercise cannot do.
describe two field tests to evaluate power output for short term energy systems.
All tests for the short term energy system require max exercise for up to 3 minutes (all out runs, cycling, repetitive weight lifting at given %max).
1. Wingate Test: 30s supermax effort on leg or arm cycle ergometer 2. Blood lactate: most common indicator of activation of short term energy system, but may not reflect absolute levels of anaerobic energy transfer via glycolysis 3. Glycogen depletion
specificity principle of VO2 Max
a high VO2 max in one activity does NOT ensure a high VO2 max in a different activity. A high degree of specificity exists in energy transfer capacity and exercise performance*
generality principle of VO2 Max
some individuals with a high VO2 max in one activity also possess above average VO2 max in another DISSIMILAR activity
Based on specificity concept, how does training to achieve a high VO2 max contribute to someone’s capacity to generate energy anaerobically?
Very little contribution
Which energy systems power all-out activities for up to 2 minutes?
short term and immediate systems. (ATP-Phosphocreatine, then glycolytic)
describe two field tests to evaluate power output for immediate energy systems.
Stair sprinting power tests, jumping power tests, all out exercise of 6-8 seconds (immediate system maxes out its energy shortly after 30 seconds)
-looking for tests that maximally activate ATP-PCr energy system
Anaerobic power differences: children, gender
children: perform poorly on wingate test compared to adolescents and young adults because of lower intramuscular glycogen concentrations, poor motivation, and slower rate of glycogen hydrolysis.
gender: genetic difference in capacity due to body mass, active muscle mass, responses to catecholamine in exercise, capacity of fast twitch fiber type
Glycogen depletion patterns
exercise at 31% of VO2 max (light work) caused some depletion of muscle glycogen. The most rapid depletion of muscle glycogen occurred at exercise intensities between 83 and 150% of VO2 max.
Three factors that contribute to differences among individuals in capacity to generate short term anaerobic energy
- Effects of previous training
- Capacity to buffer acid metabolites
- Level of motivation
5 Determinants of endurance performance
- VO2 max
- Capillary density
- Level of aerobic enzymes
- mitochondrial size and number
- muscle fiber type
Criteria for maximal oxygen consumption and peak oxygen consumption
- VO 2 max assessment: a leveling off or peaking over in VO2 with increasing exercise intensity
- VO2 peak: highest value of oxygen consumption measured during a graded exercise test (secondary criteria include attainment of age predicted max HR)
2 types of VO2 max test protocols
- continuous: progressively increasing increments without recovery or rest intervals. Provides a practical test of aerobic capacity for most healthy individuals. Total time should be 8-10 minutes.
- progressively increasing exercise increments interspersed with recovery intervals. Total time for tests is about 65 minutes.
After age 25, VO2 max steadily (increases/decreases) at a rate of ___% per year.
decreases at a rate of 1% per year
At age 55, VO2 max averages about ___% below values for 20-year-olds.
27% below
Submax exercises (can/cannot) predict VO2 max from walking, running, HR
can
Oxygen consumption plotted against HR
uses best fit line to determine predicted VO2 max and Assumed max HR
(T/F) at least 1 half of the mortality in the US is attributable to behavioral or lifestyle cuases (weight, nutrition, smoking, physical activity, stress)
True according to Dale
“the single most important preventative measure for preserving good health or achieving improved health, regardless of age is…”
exercise
Physical Activity definition
“any activity that causes your body to work harder than normal.”
Exercise definition
“form of physical activity that is specifically planned, structured, and repetitive”
Health related fitness
decrease chronic disease risks (our focus)
Performance related fitness
improving athlete performance
ACSM guidelines
30 minutes of moderate intensity on most days of the week
CDC guidelines
30 minutes at least 5x per week
CDC physical activity guidelines for children/adolescents
- 60 minutes or more of PA
- Aerobic: most of the 60 minutes should be either moderate or vigorous. vigorous 3x per week
- muscle strengthening should be part of the 60 minutes at least 3x per week
- bone strengthening should be a part of the 60 minutes at least 3x per week.
CDC physical activity guidelines for active adults
150 min of moderate or 75 min of vigorous intensity exercise per week. additional benefits seen with up to 300 min of moderate or 150 min of vigorous. Muscle strengthening should involve major muscle groups 2+ days per week.
CDC physical activity guidelines for older adults
same as active adults unless special circumstances exist. Focus on strength and improvement of balance.
(T/F) most people don’t meet the physical activity guidelines.
True
The purpose of participant screening and liability in group exercise
to assure appropriateness and safety
PAR-Q
ages 18-69 self assessment. vague. tends to over eliminate.
negligence (PT vs. fitness instructor)
failure to exercise the same standard of care that a reasonable person in similar circumstances would
Dale’s criteria for screening older adults
- must be able to stand for 30 min
- balance assessment: safely stand for 2 minutes and be able to ambulate independently (even with assistive device)
- can get up and down to/from floor
- frequent faller MAY be exclusion criteria
2000 steps =
1 mile
Higher level functional measures
30s chair rise, tandem walking, stair climb, floor rise, gait speed
balance and falls oriented functional measures
TUG or 8 foot up and go, gait speed, tandem, 4 square step test
Exercising just __x per week for ____minutes emphasizing functional movements with sufficient overload will result in improved outcomes in ____weeks.
2x per week for 45-60 minutes will show improved outcomes in 4-6 weeks. (decreased pain, ease of movement, better balance, more energy, increase PA)
Components of an exercise class
- warm up (flexibility/dynamic)
- strength/power
- balance/agility
- cool down (flexibility/static)
Strength building depends on intensity and sets/reps (specifically…)
Work muscle to failure (pushup/sit-ups)
RPE of 12-15
Higher intensity/low reps vs mod/high reps
1 set then switch exercises
Specificity of exercises, LE strength to prevent falls and improve mobility
Ankles: heel raises, toe raises
Quads: sit to stand
Hips: standing hip abd, lunges
eccentric contractions*
Dynamic balance
ANKLES*
lunges on toes
narrowing base of support
3 barriers to physical activity
- Lack of time
- lack of convenience
- lack of enjoyment
Cardiorespiratory endurance
the ability of the circulatory system to supply oxygen during sustained physical activity
Frequency of cardiorespiratory endurance
mod intensity or vigorous intensity 3x per week
Overload principle
there is a minimum threshold needed for changes in physiologic parameters such as VO2 max
Interval training effect on cardiorespiratory fitness
shows positive effects in 3 months (greater than with single intensity exercises)
Methods of estimating intensity
Target HR: uses resting HR and max HR
VO2R (target VO2): uses VO2 max and VO2rest
Estimating max HR
- 220-age (can over/underestimate)
- 207 - (0.7 x age)
- 206 - (0.88 x age)
Relative vs. Absolute measures of intensity
relative measures of intensity are better for older and deconditioned adults. Absolute measures (such as METS) can fluctuate depending on the person. 10 METS may be moderate intensity for one person and vigorous for another. Generally,
moderate= 3-6 METS
vigorous= above 6 METS
12-13 RPE is what intensity
moderate
14-17 RPE is what intensity
Vigorous
For weight loss, increase time or intensity?
increase time/duration for weight loss
Exercise volume is a product of…
frequency, intensity, time
1 MET equivalence
Sitting at rest
MET-min
number of METS multiplied by number of minutes performed
weekly MET level associated with lower rates of CVD and premature mortality
500-1000
Walking 100 steps/min is what intensity
moderate
Progression of Cardiorespiratory fitness programs
increase time first, then increase intensity
“talk test” is what intensity
moderate
To achieve overload, which exercise factors can be manipulated?
intensity, frequency, duration
Reversibility Principle
only 1 or 2 weeks of detraining reduces both metabolic and exercise capacity
two factors increase capacity to generate high levels of blood lactate during all-out exercise
increased levels of glycogen
improved motivation and tolerance to pain
What type of athletes average 25% larger heart volume than sedentary people?
endurance
Submax HR for standard exercise decreases by ______ beats/min with endurance training
12-15
Endurance training causes stroke volume to ___?
increase (exercising and at rest, regardless of age)
Magnitude of physiological response to exercise largely depends on
initial level of aerobic fitness
Training more frequently, but at a lower intensity…
still produces beneficial weight loss results
Improvements in aerobic fitness performance takes
4-8 weeks
3 factors of Social Cognitive Theory
- Individual
- Behavior
- Environment
All 3 interact to influence behavior.
In order to CHANGE, the person must..
- want to change
- believe they are capable
- believe change will result in their desired outcome
The central concept of Social Cognitive Theory
Self-Efficacy (one’s belief in their abilities to be succesful)
2 types of self efficacy
- Task self-efficacy: individuals’ belief that they can do the behavior in question.
- Barriers self-efficacy: whether individual believes they can regularly exercise in face of common barriers–time, weather, fatigue.
Most popular psychological approach for promoting exercise behaviorr
Transtheoretical Model (TTM)
5 Stages of TTM
- precontemplation
- contemplation
- preparation
- action
- maintenance
Health Belief Model
Focuses on perceived threats, perceived benefits, and perceived barriers.
If threats > barriers = change
If benefits > barriers = change
