Lecture 12: Aerobic Endurance Training Flashcards
______ is the ability to monitor and adapt to the needs of the participant at each exci session
Accomodation is the ability to monitor and adapt to the needs of the participant at each exci session
Interval training is more OR less realistic to daily energy demands?
Interval training is more realistic to daily energy demands?
Energy cost of undressing (2-3 METs) can represent ____% of a frail OA VO2 max
Energy cost of undressing (2-3 METs) can represent 50-75% of a frail OA VO2 max
TRUE OR FALSE
We should never ever do HIIT with OA
FALSE
We can do HIIT with OA, but may need medical clearance
Be careful with RPE scale with OA bc they tend to ____ their value to ___ instructor
Be careful with RPE scale with OA bc they tend to lower their value to please instructorl
When applying overload principle in OA: allow for __ weeks for adaptation before further overloading
When applying overload principle in OA: allow for 2 weeks for adaptation before further overloading
If OA wants to reduce being breathless in order to complete a full shopping trip wthout stopping, they should do _____ conditioning
If OA wants to reduce being breathless in order to complete a full shopping trip wthout stopping, they should do spontaneous conditioning
TRUE OR FALSE
there are similar CV gains from 3x10 min sessions vs. 1x30 min session
TRUE
there are similar CV gains from 3x10 min sessions vs. 1x30 min session
_______ training is an aerobic exercise performed for longer than 6 mins at a submax intensity
Continuous training is an aerobic exercise performed for longer than 6 mins at a submax intensity
As instructor try to find aerobic exercises that have _______relevance
As instructor try to find aerobic exercises that have functional relevance
List 3 types of interval conditioning
- spontaneous conditioning
- fitness conditioning
- Performance conditioning
TRUE OR FALSE
HR is the best way to measure exertion
FALSE
HR, BORG RPE scale and MET are all useful ways to measure exertion
OA interval training study: moderate continous training group did 47 mins at _____% peak HR
OA interval training study: moderate continous training group did 47 mins at 70-75% peak HR
Fitness conditioning:
effort level increase from ____ RPE to 13-15 RPE
recovery interval should be ____ RPE
Fitness conditioning:
effort level increase from 11-13 RPE to 13-15 RPE
recovery interval should be 9-11 RPE
Exercises must be specific to (2 things) …
- both energy systems
- functional tasks of daily life
TRUE OR FALSE
we should appply the overload principle with more caution with OA than with YA
TRUE
consider that YA take longer to recover and have narrower safety margins
Aerobic endurance training can improve _____________ especially in later advanced years
Aerobic endurance training can improve functional ability especially in lateradvanced years
OA interval training study: intervals of 90-95% peak HR and 3 min of _____ pause at 50=70% peak HR
OA interval training study: intervals of 90-95% peak HR and 3 min of active pause at 50=70% peak HR
3 factors that may influence the ability of an OA to perform AET at the same intensity/duration each session
- medication
- pain flare up
- muscle soreness from previous session
OA need to become skilled at listening to their bodies and understading signs and symptoms of_____
OA need to become skilled at listening to their bodies and understading signs and symptoms of overexertion
OA interval training study: participants did ____ treadmill walking over 12 weeks
OA interval training study: participants did uphill treadmill walking over 12 weeks
When applying Overload principle in OA, should we should first increase duration OR intensity.
When applying Overload principle in OA, should we should first increase Duration
_____ has little variance in MET usage
cycling has little variance in MET usage
______ and _____ have the most direct bearing on aerobic training volume
frequency and duration have the most direct bearing on aerobic training volume
AET stands for …
Aerobic Endurance training
When applying overload principle in OA: intensity can be increased by (2 things)
- activating the arms
- increasing resistance
in frail OA, AET plays less of a role in disease prevention and more of a role in _____ alleviation
in frail OA, AET plays less of a role in disease prevention and more of a role in symptom alleviation
HIIT stands for …
High Intensity Interval Training
AET helps _____ chronic diseases and preserve ability to complete ADL
AET helps control chronic diseases and preserve ability to complete ADL
If OA wants to enter into a marathon race, they should do _______ conditioning
If OA wants to enter into a marathon race, they should do performance conditioning
spontaneous conditioning needs to meet RPE of ____
spontaneous conditioning needs to meet RPE of 9-11
OA interval training study: home sessions
GR1 continous training without ___________
GR2 interval training without _________
OA interval training study: home sessions
GR1 continous training without breathing heavy
GR2 interval training without stiffness in legs
For OA, it is more stressfull to manipulate intensity OR volume.
For OA, it is more stressfull to manipulate intensity
HR is a less reliable way to measure exertion in OA due to the use of ____
HR is a less reliable way to measure exertion in OA due to the use of medication
exercise based cardiac rehab in heart attack patients resulted in 20-25% decreased _____ rate
exercise based cardiac rehab in heart attack patients resulted in 20-25% decreased death rate
TRUE OR FALSE
interval traning is only good for those with a high fitness level
FALSE
Good for varied fitness levels (low to high)
Can challenge OA by manipulating the _____ of the task (eg. walking to music)
Can challenge OA by manipulating the complexity of the task (eg. walking to music)
must improve on ______ capacity before doing aneobic exercise
must improve on aerobic capacity before doing aneobic exercise
Specific exercises elicit specific metabolic and _________ adaptations
Specific exercises elicit specific metabolic and physiological adaptations
Advantage of interval training is it allows OA to exercise ____ with greater ____
Advantage of interval training is it allows OA to exercise longer with greater comfort
If OA wants to go for even longer walks on different terrains, they should do _____ conditioning
If OA wants to go for even longer walks on different terrains, they should do fitness conditioning
For performance conditioning:
recovery level stays at 9-11 RPE
effort interval increases from ____ RPE to ___ RPE
For performance conditioning:
recovery level stays at 9-11 RPE
effort interval increases from 13-15 RPE to 15-17 RPE
