Lecture 12: Aerobic Endurance Training Flashcards
VO2 max can be improved by _________% in women in their _____ after _____ weeks of exercise training
VO2 max can be improved by 15-17% in women in their 80-90s after 24-32 weeks of exercise training
Can AET improve ability to sustain exercise at a fixed and maximal level of energy expenditure?
No
AET can improve ability to sustain exercise at a fixed and SUB maximal level of energy expenditure
AET can improve functional ability significantly especially in _________
AET can improve functional ability significantly especially in later advanced years
What is the energy cost of dress and undressing in METS and ml/kg/min?
2-3 METS
7-10.5 ml/kg/min
Dressing and undressing can represent as much as how much VO2 max of a frail 80 year old
50-75
What are the DIRECT physiological benefits of AET (5)
Helps prevent the risk of:
- Coronary heart disease
- Stroke
- Hypertension
- Diabetes
- Osteoporosis
Combined results from randomized clinical trials indicate that:
Exercise based cardiac rehab in patients who have had a heart attack results in a 20-25% lower death rate
However in frail OA AET plays less of a role in _______ and more of a role in ________
However in frail OA AET plays less of a role in disease prevention and more of a role in symptom alleviation
in frail OA AET helps:
Counter well-known age __________
Control _______
Maximize _______
Preserve ability to _______
in frail OA AET helps:
Counter well-known age related physiological changes
Control chronic disease
Maximize psychological health
Preserve ability to ability to perform ADL’s
What are the 5 principles of AET that focus on OA
- Specificity and Interval training
- Overload
- Functional Relevance
- Challenge
- Rest and Recovery
- Specificity
Specific exercises elicit specific ___________
Exercises must be specific to both the energy system targeted (_________) and functional tasks of every day life (_________)
- Specificity
Specific exercises elicit specific metabolic and physiological adaptations
Exercises must be specific to both the energy system targeted (aerobic vs. anaerobic) and functional tasks of every day life (climbing a hill to get to the store)
Alternation effort-recovery patterns:
-Classic method: periods of _____________ (greater than or equal to _____%HR) followed by a recovery (40-50% peak HR)
- Commonly called HIIT for: ___________
- Example from daily life:________
Alternation effort-recovery patterns:
-Classic method: periods of max or near max effort (greater than or equal to 80 %HR) followed by a recovery (40-50% peak HR)
- Commonly called HIIT for: High intensity interval training
- Example from daily life: catching a bus or climbing stairs
It is safe to do HIIT with OA but:
- Medical clearance recommended for: cigarette smoking, hypertension, diabetes, abnormal cholesterol levels and obesity
- Establish a base fitness level prior to begin HIIT
- Be ready to adapt intensity to a “preferred challenging level”
What are the main advantages of interval training in OA (3)
- enables OA to work harder for a longer period of time with greater comfort. Ex: varying periods of jogging and walking in OA with low-mod fitness levels
- More realistic to daily energy demands
- Works will with varied fitness levels: deconditioned, moderate and high
How long is continuous training
greater than 6 minutes of uninterrupted activity
Continuous activity is usually performed at a constant __________
More ____ in nature
Must improve on ______ prior to engagement in an ________
Continuous activity is usually performed at a constant submaximal intensity
More aerobic in nature
Must improve on aerobic capacity prior to engagement in an anaerobic exercise
What was the background on the study “superior cardiovascular effect of aerobic interval training versus moderate continuous training in heart failure patients”
Exercise training reduces symptoms of chronic heart failure. Which exercise intensity yields maximal beneficial adaptations is controversial. It has been reported that 88% and 49% of patients with a first diagnosis of chronic heart failure are older than 65 and older than 80. Despite this, most previous studies have excluded patients with an age above 70
Their objective was to compare training programs with moderate versus high exercise intensity with regard to variables associated with CV function and prognosis with post infarction heart failure
participants
-OA ______years having ________
Exercise program
-uphill treadmill walking over a ____week period at a frequency of ____________
participants
-OA 75 years having post infarction heart failure
Exercise program
-uphill treadmill walking over a 12 week period at a frequency of 2 supervised sessions/week and 1 home session/week
What was the interval training program
warm up 10 min at 60% to 70% Peak HR
intervals 4 min 90-95% peak HR
active pause 3 min at 50% - 70& HR
Total exercise time = 38 min
What was the moderate continuous training
47 min at 70-75% hr max
What were the hoe sessionA
AIT: 4 min intervals with an exercise intensity that made them breathing heavily without becoming too still in their legs
MCT: 47 in outdoor walking w/o breathing heavily
What were the results
AIT: inc. exercise intensity inc. treadmill slope inc. HR peak inc. BORG scale inc in VO2 by 46% dec. oxygen by 15% dec. HR by 8 bpm
both improved QOL
What are the 3 different types of interval conditioning
- Spontaneous conditioning: getting skilled up; feeling fitter
2 fitness conditioning: getting trained up
- Performance conditioning: getting even fitter
They form a logical progression continuous for training
They utilize both aerobic (#___) and anaerobic (#__)
They form a logical progression continuous for training
They utilize both aerobic (#1,2,3) and anaerobic (#2,3)
Spontaneous training: (getting skilled up)
What are the impacts on ADL and what is the RPE
“i want to reduce breathlessness enough to get to the store and back without stopping and without feeling so exhausted that i need to rest for the whole day”
RPE = 9-11
Fitness conditioning: getting trained up
What are the impacts on ADL and what is the RPE
“i want to be able to lengthem my walk to 30 min, increase my pace, and do uphill walking”
RPE= 11-13
Performance conditioning: getting fitter
What are the impacts on ADL and what is the RPE
“i want to enter or improve my time in the super veteran category in my local triathlon”
RPE = 13-15 - 15-17
What is the key to interval conditioning
Alternate periods where effort is slightly greater with equal or longer periods at comfortable intensity
RPE 9: 11: 12: 15: 17:
RPE
9: very light
11: light
12: somewhat hard
15: hard
17: very hard
Guidelines for applying the overload principle
Increase only ________
Increase _____ before _______
Increase duration in _____ increments as tolerated
Increase intensity by activating _____________ or increasing resistance _________ before increasing speed
Allow a min of ________ for adaptation prior to increasing further overload variables
Guidelines for applying the overload principle
Increase only one variable at a time
Increase duration before intensity
Increase duration in 1 min increments as tolerated
Increase intensity by activating the arms (arms above wait level) or increasing resistance (carrying weights) before increasing speed
Allow a min of 2 weeks for adaptation prior to increasing further overload variables
What 3 factors are important to consider when applying the overload principle in OA
- recovery takes longer
- safety margins are narrower
- consequences of overtraining can be greater
As exercises instructors try to find aerobic exercises that _________
As exercises instructors try to find aerobic exercises that have functional relevance like stepping exercises, stair climbing and descending picking up and carrying objects
functional improvements made in exercise classes can then be?
transferred to daily life and helpful at reducing the risk of falls
Challenge:
Focuses on increasing demands ________________
This is different than manipulating _____________ seen in overload
Increases the ________ of a task
3 examples:
Challenge:
Focuses on increasing demands on multiple body systems (sensory motor ability)
This is different than manipulating the exercise variables seen in overload
Increases the complexity of a task
3 examples:
- walking to music time
- adding a second task (counting backward)
- walking to music time and using marching to turn and then walk in the opposite direction
Accommodation is the ?
Ability to monitor and adapt to the needs of the participant at each exercise session
What are some factors that may influence the ability of OA to perform AET at same intensity and same duration each session
- meds; pain due to arthritic conditions
2. muscle soreness from previous exercise session
frequency and duration have the most?
direct bearing on aerobic training volume
Recommendation for sedentary OA:
30 min of moderate exercise on most days of the weeks
Aerobic exercise in several short sessions (3X10 min0 or in 1 session have similar cardio gains, true or false
true
Participants should be encouraged to perform exercises to the best of their abilities but to never push themselves to a point of overexertion, pain or beyond a level they consider to be safe
to become ___________
Participants should be encouraged to perform exercises to the best of their abilities but to never push themselves to a point of overexertion, pain or beyond a level they consider to be safe
to become skilling at listening to their bodies and understanding the signs and symptoms of overexertion
Which of the following 3 methods is better to measure workload in OA
- HR
- BORG RPE
- METS
All!
-HR most common
What are the disadvantages of HR
- Values are estimates (prediction of HR max)
- less reliable in OA vs YA (meds)
- participants must slow down to take HR
- self palpation is often inaccurate
- % of HR reserve may represent a higher than expected % of VO2 max
what 2 things does the RPE measure
- central HR and breathing
2. local muscle fatigue
Can it allow self monitoring?
yes
Be careful OA ten to ________ to please their instructor
it is important to________
Be careful OA ten to lower their value to please their instructor
it is important to follow RPE scale instruction
Ballroom dancing _____METS
Aerobic dance _______METS
Skipping _____METS
Cycling 16 km/hr _______
Variable:
Ballroom dancing 4-6 METS
Aerobic dance 6-9 METS
Skipping 8-12 METS
Little variance:
Cycling 16 km/hr 5-6 METS
The first 8-10 weeks of training, endurance activities should:
-Be a type that can be _____________
The first 8-10 weeks of training, endurance activities should:
-Be a type that can be maintained at a constant intensity
FITT
Frequency: most days of the weeks
Intensity at beginning:
active OA RPE 11-13 (light to somewhat light)
frail OA RPE 9-11 (very light to light)
Time: 30 min
Type:
activities that use large muscle groups
maintained for prolonged period of time
rhythmical and continuous
