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)
