Lecture 12: Aerobic Endurance Training

Question 1

______ is the ability to monitor and adapt to the needs of the participant at each exci session

Answer 1

Accomodation is the ability to monitor and adapt to the needs of the participant at each exci session

Question 2

Interval training is more OR less realistic to daily energy demands?

Answer 2

Interval training is more realistic to daily energy demands?

Question 3

Energy cost of undressing (2-3 METs) can represent ____% of a frail OA VO2 max

Answer 3

Energy cost of undressing (2-3 METs) can represent 50-75% of a frail OA VO2 max

Question 4

TRUE OR FALSE

We should never ever do HIIT with OA

Answer 4

FALSE

We can do HIIT with OA, but may need medical clearance

Question 5

Be careful with RPE scale with OA bc they tend to ____ their value to ___ instructor

Answer 5

Be careful with RPE scale with OA bc they tend to lower their value to please instructorl

Question 6

When applying overload principle in OA: allow for __ weeks for adaptation before further overloading

Answer 6

When applying overload principle in OA: allow for 2 weeks for adaptation before further overloading

Question 7

If OA wants to reduce being breathless in order to complete a full shopping trip wthout stopping, they should do _____ conditioning

Answer 7

If OA wants to reduce being breathless in order to complete a full shopping trip wthout stopping, they should do spontaneous conditioning

Question 8

TRUE OR FALSE

there are similar CV gains from 3x10 min sessions vs. 1x30 min session

Answer 8

TRUE

there are similar CV gains from 3x10 min sessions vs. 1x30 min session

Question 9

_______ training is an aerobic exercise performed for longer than 6 mins at a submax intensity

Answer 9

Continuous training is an aerobic exercise performed for longer than 6 mins at a submax intensity

Question 10

As instructor try to find aerobic exercises that have _______relevance

Answer 10

As instructor try to find aerobic exercises that have functional relevance

Question 11

List 3 types of interval conditioning

Answer 11

1. spontaneous conditioning
2. fitness conditioning
3. Performance conditioning

Question 12

TRUE OR FALSE

HR is the best way to measure exertion

Answer 12

FALSE

HR, BORG RPE scale and MET are all useful ways to measure exertion

Question 13

OA interval training study: moderate continous training group did 47 mins at _____% peak HR

Answer 13

OA interval training study: moderate continous training group did 47 mins at 70-75% peak HR

Question 14

Fitness conditioning:

effort level increase from ____ RPE to 13-15 RPE

recovery interval should be ____ RPE

Answer 14

Fitness conditioning:

effort level increase from 11-13 RPE to 13-15 RPE

recovery interval should be 9-11 RPE

Question 15

Exercises must be specific to (2 things) …

Answer 15

1. both energy systems
2. functional tasks of daily life

Question 16

TRUE OR FALSE

we should appply the overload principle with more caution with OA than with YA

Answer 16

TRUE

consider that YA take longer to recover and have narrower safety margins

Question 17

Aerobic endurance training can improve _____________ especially in later advanced years

Answer 17

Aerobic endurance training can improve functional ability especially in lateradvanced years

Question 18

OA interval training study: intervals of 90-95% peak HR and 3 min of _____ pause at 50=70% peak HR

Answer 18

OA interval training study: intervals of 90-95% peak HR and 3 min of active pause at 50=70% peak HR

Question 19

3 factors that may influence the ability of an OA to perform AET at the same intensity/duration each session

Answer 19

1. medication
2. pain flare up
3. muscle soreness from previous session

Question 20

OA need to become skilled at listening to their bodies and understading signs and symptoms of_____

Answer 20

OA need to become skilled at listening to their bodies and understading signs and symptoms of overexertion

Question 21

OA interval training study: participants did ____ treadmill walking over 12 weeks

Answer 21

OA interval training study: participants did uphill treadmill walking over 12 weeks

Question 22

When applying Overload principle in OA, should we should first increase duration OR intensity.

Answer 22

When applying Overload principle in OA, should we should first increase Duration

Question 23

_____ has little variance in MET usage

Answer 23

cycling has little variance in MET usage

Question 24

______ and _____ have the most direct bearing on aerobic training volume

Answer 24

frequency and duration have the most direct bearing on aerobic training volume

Question 25

AET stands for ...

Answer 25

**Aerobic Endurance training**

Question 26

When applying overload principle in OA: intensity can be increased by (2 things)

Answer 26

1. **activating the arms** 2. **increasing resistance**

Question 27

in frail OA, AET plays less of a role in disease prevention and more of a role in _____ alleviation

Answer 27

in frail OA, AET plays less of a role in disease prevention and more of a role in **_symptom_** alleviation

Question 28

HIIT stands for ...

Answer 28

**High Intensity Interval Training**

Question 29

AET helps _____ chronic diseases and preserve ability to complete ADL

Answer 29

AET helps **_control_** chronic diseases and preserve ability to complete ADL

Question 30

If OA wants to enter into a marathon race, they should do _______ conditioning

Answer 30

If OA wants to enter into a marathon race, they should do **_performance_** conditioning

Question 31

spontaneous conditioning needs to meet RPE of \_\_\_\_

Answer 31

spontaneous conditioning needs to meet RPE of **_9-11_**

Question 32

OA interval training study: home sessions GR1 continous training without \_\_\_\_\_\_\_\_\_\_\_ GR2 interval training without \_\_\_\_\_\_\_\_\_

Answer 32

OA interval training study: home sessions GR1 continous training without **_breathing heavy_** GR2 interval training without **_stiffness in legs_**

Question 33

For OA, it is more stressfull to manipulate intensity OR volume.

Answer 33

For OA, it is more stressfull to manipulate **_intensity_**

Question 34

HR is a less reliable way to measure exertion in OA due to the use of \_\_\_\_

Answer 34

HR is a less reliable way to measure exertion in OA due to the use of **_medication_**

Question 35

exercise based cardiac rehab in heart attack patients resulted in 20-25% decreased _____ rate

Answer 35

exercise based cardiac rehab in heart attack patients resulted in 20-25% decreased **_death_** rate

Question 36

TRUE OR FALSE interval traning is only good for those with a high fitness level

Answer 36

**FALSE** Good for varied fitness levels (low to high)

Question 37

Can challenge OA by manipulating the _____ of the task (eg. walking to music)

Answer 37

Can challenge OA by manipulating the **_complexity_** of the task (eg. walking to music)

Question 38

must improve on ______ capacity before doing aneobic exercise

Answer 38

must improve on **_aerobic_** capacity before doing aneobic exercise

Question 39

Specific exercises elicit specific metabolic and _________ adaptations

Answer 39

Specific exercises elicit specific metabolic and **_physiological_** adaptations

Question 40

Advantage of interval training is it allows OA to exercise ____ with greater \_\_\_\_

Answer 40

Advantage of interval training is it allows OA to exercise **_longer_** with greater **_comfort_**

Question 41

If OA wants to go for even longer walks on different terrains, they should do _____ conditioning

Answer 41

If OA wants to go for even longer walks on different terrains, they should do **_fitness_** conditioning

Question 42

For performance conditioning: recovery level stays at 9-11 RPE effort interval increases from ____ RPE to ___ RPE

Answer 42

For performance conditioning: recovery level stays at 9-11 RPE effort interval increases from **_13-15_** RPE to **_15-17_** RPE