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EXCI 455 > LECTURE ELEVEN: Aerobic Training > Flashcards

LECTURE ELEVEN: Aerobic Training Flashcards

1
Q

What is the average decline (%) in VO2 max, per decade, from 25-65 years?

A

10%

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2
Q

How much can the VO2 max of women in their 80s-90s be improved with a 24-32 week PA intervention (%)?

A

15-17%

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3
Q

Aerobic Training can improve the ability to _____ exercise at a ______ and _______ level of energy expenditure.

A

Aerobic Training can improve the ability to SUSTAIN exercise at a FIXED and SUB-MAXIMAL level of energy expenditure.

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4
Q

Aerobic Training can improve ________ ability significantly, especially in advanced years.

A

Aerobic Training can improve FUNCTIONAL ability significantly, especially in advanced years.

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5
Q

What is the energy cost (in METS and in ml/kg/min) of dressing and undressing?

How much (%) might this represent in a frail 80-year old woman’s VO2 max?

A

2-3 METS
7-10.5 ml/kg/min

This might be from 50-75% of a frail 80 y/o woman’s VO2 max.

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6
Q

Name 4 conditions/diseases that Aerobic Training can directly prevent?

A
  • Coronary Heart Disease
  • Stroke
  • Hypertension
  • Diabetes
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7
Q

Does Aerobic Training directly, or indirectly prevent osteoporosis?

A

Indirectly

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8
Q

By how much (%) can Aerobic Training lower the death rate in cardiac rehab patients?

A

20-25%

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9
Q

In frail OAs, Aerobic Training plays less of a role in _____ _______, and more of a role in _______ _______.

A

In frail OAs, Aerobic Training plays less of a role in disease prevention, and more of a role in symptoms alleviation.

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10
Q

What can AeT help with in Frail OAs? (4)

A
  • COUNTER age-related physiological changes
  • CONTROL chronic diseases (BP, CAD, T2DM)
  • MAXIMIZE psychological health
  • PRESERVE ability to perform ADLs
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11
Q

True/False:
Combining exercise and diet may help some Type 2 Diabetics control their condition to the point of stopping using insulin.

A

TRUE!

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12
Q

Name the five principles of Aerobic Training when focusing on Older Adults.

A

1) Specificity and Interval Training
2) Overload
3) Functional Relevance
4) Challenge
5) Accommodation

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13
Q

Principle 1: Specificity of training:

Specific exercises elicit specific ______ and _____ adaptations.

A

Specific exercises elicit specific METABOLIC and PHYSIOLOGICAL adaptations.

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14
Q

Principle 1: Specificity of training:

What must the AeT exercises be specific to? (2)

A

1) Energy system targeted (aerobic vs. anaerobic)

2) functional tasks of every day life (ex: climbing a hill)

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15
Q

Name some exercises that train the cardiovascular system, while also being functional to OAs.

A
  • stair-climbing, treadmill walking, Nu-step/stationary bicycle also good but not as functional.
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16
Q

Principle 1: Specificity of training and Interval Training

Describe the classical method of interval training.

A

Periods of max, or near max effort (80%+ peak HR), followed by a recovery period (40-50% peak HR)

*AKA: HIIT
(real-life example = rushing to catch a bus)

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17
Q

Before planning to include HIIT with OA clients, you should first get medical clearance for those with the following habits/conditions (5)…

A
  • smokers
  • hypertension
  • diabetes
  • abnormal cholesterol levels
  • obesity
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18
Q

What should you establish before starting a HIIT program with OAs?

A

First, establish a level of BASE FITNESS.

*Be ready to adapt the intensity to your client’s “preferred challenging level”

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19
Q

What are the main advantages of interval training compared to continuous training? (3)

A
  • enables OA to work HARDER for LONGER periods, with greater comfort.
  • more REALISTIC to daily energy demands
  • works well with VARIED fitness levels!
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20
Q

What time span constitutes “Continuous Training”?

A

> 6 minutes

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21
Q

Is Continuous Training typically done at a maximal or submaximal intensity?

A

Submaximal Intensity

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22
Q

Does Continuous Training rely more on the aerobic or anaerobic E system?

A

Aerobic

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23
Q

Is it advised to jump straight into anaerobic training?

A

No- you should improve your aerobic capacity prior to beginning anaerobic exercise.

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24
Q

Describe the “background” and “objectives” of Wisloff et al’s study, the Superior Cardiovascular Effect of Aerobic Interval Training Vs. Moderate Continuous Training in Heart Failure Patients.

A

Background: Exercise training reduces the symptoms of chronic heart failure; the incidence of CHF increases with age; 88% and 49% of patients with a first diagnosis of CHF are >65 and >80 years old, respectively. Despite this, most previous studies have excluded patients age >70 years.

Our objective was to COMPARE training programs with MODERATE vs. HIGH exercise intensity with regard to variables associated with cardiovascular function and prognosis in patients with postinfarction heart failure.

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25
Q

In the Interval Training (AIT) group from the Wisloff et al. study:

1) Describe the supervised intervention (duration, frequency, modality)
2) How long was the warm up, and at which peak HR%?
3) How long were the intervals, and at which peak HR%?
4) How long were the active pauses, and at what % peak HR?
5) what was the total exercise time, and it’s breakdown?

A

1) Uphill treadmill walking: 12 week program; 3 sessions/week (2 supervised, 1 at home)
2) 10 minute warm-up, at 60-70% peak HR.
3) 4 minute intervals, at 90-95% peak HR.
4) 3 minute active pauses, at 50-60% peak HR
5) 38 minutes total (5 intervals with active pauses (5*4+3) + 3 min cool-down)

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26
Q

In the Wisloff et al. study, how did they adjust the intensity to maintain peak HR %?

A

The increased incline and speed.

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27
Q

In the Wisloff et al. study, who were the participants? (age, condition)

A

1) 75 years old (+/- 11 years), with post-infarction heart failure.

28
Q

In the Wisloff et al. study, describe the moderate continuous training (MCT) group’s intervention (how long, at what % peak HR?).

A

47 minutes of continuous training at 70-75% peak HR.

29
Q

In the Wisloff et al. study, what did the home program consist of?

A

MCT= outdoor walking, 47 minutes without breathing heavily

AIT= 38 minutes total of four * 4 minute intervals, that had them breathe heavily without becoming “too stiff in the legs”

30
Q

What were the results of the Wisloff et al. study?

re: intensity, slope, peak HR%, Borg Scale, VO2 peak, oxygen cost, HR

A 
The interval group showed...
- increased exercise intensity
(4.6 vs. 4.0 km/h)
- increased treadmill slope
( 12.1% vs. 4.7%)
- increased peak HR%
(93% vs. 73%)
- increased Borg Scale
(17 vs. 12)
- improved VO2 peak
(46% vs 14%)
- improved oxygen cost 
(15% vs 5%)
- HR 
(8 BPM vs. 0.7 BPM)

** BOTH IAT and MCT improved on QoL!

31
Q

What is “work economy”?

Relating to the Wisloff et al study, how did IAT and MCT compare?

A

Work Economy: the amount of energy needed to perform work.

Both MCT and AIT improved their work economy, but AIT did more significantly (less E needed for the same work).

*measured pre and post test for each participant in the Wisloff study, as O2 uptake at standard submaximal workloads

32
Q

What are 3 Types of Interval Conditioning, and which E systems do they use?

A

1) Spontaneous Conditioning (getting “skilled up” ) –> aerobic
2) Fitness Conditioning (getting “trained up”) –> aerobic and anaerobic
3) Performance Conditioning (getting even fitter!)–> aerobic and anaerobic

*** 1-2-3 form a logical progression continuum for training.

33
Q

What is the “key” to interval conditioning?

A

Alternate periods where efforts are slightly greater with equal or longer periods of comfortable intensity.

34
Q

Give an example of Spontaneous Conditioning

modality, RPE

A

Alternate jogging and walking, at an intensity of 9-11 RPE (very light to light).

*recovery intervals= walking

35
Q

Give an example of Fitness Conditioning (modality, RPE).

A

Alternate jogging speed at an intensity of 11-13 (light to somewhat hard), progressing to 13-15 (somewhat hard to hard).

*recovery intervals at 9-11 RPE

36
Q

Give an example of Performance Conditioning

modality, RPE

A

Alternate jogging and running at an intensity of 13-15 RPE (somewhat hard to hard), progressing to 15-17 (hard to very hard).

  • recovery intervals at 9-11 RPE
37
Q

What is the intended fitness level of participants for each type of interval conditioning?

A

1) Spontaneous = de-conditioned fitness level
2) Fitness conditioning = moderate to high fitness level
3) Performance conditioning = high fitness level

38
Q

If someone says “I want to reduce breathlessness enough to get to the store and back without feeling so exhausted I have to rest for the whole day to recover”, what level of interval training does this apply to?

A

Spontaneous Conditioning

39
Q

If someone says “I want to be able to lengthen my walk to 30 minutes, increase my pace, and do uphill walking”, what level of interval training does this apply to?

A

Fitness Conditioning

40
Q

If someone says “I want to enter/improve my time in the super veteran category in my local triathlon”, what level of interval training does this apply to?

A

Performance Conditioning

41
Q

Describe the Work/Rest: Effort/Recovery Ratio for each level of interval training.

A

1) Spontaneous Conditioning: (Instructor programmed) participant controlled aerobic effort recovery
- effort intervals 10 sec- 5 min
- recover intervals 10 sec- 5 min

2) Fitness Conditioning: (Set by instructor)
- Aerobic effort 1: recovery 1
- Anaerobic effort 1: recovery 3
(Aerobic 3-5 min, Anaerobic 80-90 sec, recovery 3-5 min)

3) Performance Conditioning (Set by instructor)
- Aerobic effort 1: recovery 1
- Anaerobic effort 1: recovery 3
(Aerobic 3-5 min, anaerobic 80-90 seconds, progressing to 90-270 seconds, recovery 3-5 min)

42
Q

Associate each approach with it’s intended level of Interval Training:

  • “Highly structured”
  • “Work a little harder than you usually do”
  • “Speed up a little until that tree, until breathing harder but not breathless”
A
  • “Highly structured” –> Performance Conditioning
  • “Work a little harder than you usually do” –> Fitness Conditioning
  • “Speed up a little until that tree, until breathing harder but not breathless”–> Spontaneous Conditioning
43
Q

How would you apply the overload principle to Aerobic Training in OA?

A
  • Increase one variable at a time

- Increase DURATION before intensity, by 1 min at a time, as tolerated

44
Q

How would you increase intensity in AeT?

A
  • activate the arms (ex; raise above waist level)

- increase resistance (do this before increasing the speed!)

45
Q

How long should you allow for adaptation before increasing further variables to overload intensity in AeT?

A

2 weeks of adaptation, minimum.

46
Q

Explain why we should use more caution in increasing overload with OA vs. YA (3).

A
  • recovery takes longer
  • the safety margins are narrower
  • the consequences of overtraining are greater
47
Q

Which is more stressful for OA: increasing intensity (load, speed), or increasing volume (reps, sets, duration, frequency)?

A

INTENSITY is more stressful. This variable should be manipulated after volume.

48
Q

Explain the “Functional Relevance” principle.

A

Exercise Instructors should try to find exercises that are functionally relevant to their OA population (ex: stair climbing, walking, picking up and carrying objects) so that these capabilities can be transferred from the exercise class to real life, and REDUCE RISK OF FALLS!

49
Q

The “Challenge” principle states you want to increase ______ on multiple _____ ______. For example, challenging the sensory and motor abilities at once.

A

Challenge Principle: you want to increase DEMANDS on multiple BODY SYSTEMS.

50
Q

Is the challenge principle different from variable manipulation?

Explain; give examples.

A

YES, it’s different; here, we are increasing the COMPLEXITY of the task.

ex: walking to a music beat, or, adding a second task (like counting down from 100 in 3s)

51
Q

The “Accommodation” principle refers to the ability to _____ and _____ to the needs of the participant at each exercise _____.

A

The ability to MONITOR and ADAPT to the needs of the participant at each exercise SESSION.

52
Q

What are some issues you might encounter with OA participants that affect their ability to consistently perform the same?

A
  • Medication side effects
  • Arthritic Pain
  • Muscle Soreness
53
Q

What factors make up training volume?

A

Frequency and Duration

54
Q

What are the Aerobic Training recommendations for sedentary OA?

A

30 minutes of moderate AeT on MOST DAYS of the week.

If needed, breaking it down into short bouts (ex: 3 10 min) has similar cardiovascular gains!

55
Q

Should you encourage participants to push past a point of overexertion, pain, or beyond the participant’s perceived safety level?

A

NO. Encourage your participants to perform exercises to the best of their abilities.

*Encourage them to learn to listen to their bodies and understand the signs and symptoms of overexertion.

56
Q

What are the signs and symptoms of overexertion? (4)

A
  • dizziness
  • nausea
  • pain
  • excessive fatigue
57
Q

Name a tool OAs can use to monitor their level of effort.

A

Can you talk, but not sing?

58
Q

Which of the following 3 methods is best to measure workload in OA?

1) HR
2) Borg
3) METs
4) all of the above

A

4) ALL OF THE ABOVE

* HR, Borg, and METs are all useful to measure workload in OAs!

59
Q

Name 4 disadvantages of using HR to measure workload.

A
  • values are estimates (predictions of HR max)
  • less reliable in OAs vs. YA due to medication (ex: BBs)
  • participants have to slow down to take it if no HR monitor, and self-palpation is inaccurate
  • % HRR may be higher than expected % of HR max.
60
Q

Name some pros and cons of using the BORG scale.

A

PROS:

  • takes into account central (HR and breathing) and local muscle fatigue
  • can allow participant to continue to exercise while still self monitoring

CONS:
- participant may intentionally undershoot (lower their value) to impress you, or overshoot (increase their value) to cut their session short!

61
Q

Is it true that some exercises have a wide range of MET values, while others have fairly specific MET values?

A

YES.

For example, showing large variance: ballroom dancing is between 4-6 METs, aerobic dance is 6-9 METS, and skipping is 8-12 METS. Meanwhile, cycling at 16 km/hr is 5-6 METs (little variance).

62
Q

What should endurance activities favour in the first 8-10 weeks of a program?

A

They should be a type of AeT that can be maintained at a constant intensity (ex: constant walking, constant cycling speed, tempo of music).

63
Q

What are the frequency and Time recommendations for Aerobic Training in OA?

A

MOST days of the week; 30 minutes

64
Q

In terms of intensity, how do active healthy OAs differ from frail/sedentary OAs for Aerobic Training?

A

Active OA- RPE 11-13 (light to somewhat hard)

Frail/Sedentary OA = 9-11 (very light to light)

65
Q

What are the “Type” recommendations for OAs Aerobic Training? (3)

A
  • activities that use LARGE muscle groups
  • activities that can be MAINTAINED over prolonged periods
  • prioritize RHYTHMICAL and CONTINUOUS forms of AeT.

EXCI 455 (13 decks)

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