Metabolic Equations related to CRFitness Flashcards
Relative oxygen consumption
mL* kg* min - volume of oxygen consumed by the body relative to body weight
METS- definition and what 1 met equals in terms of VO2
energy cost of exercise - 3.5 ml * kg* minute at rest
FITT Framework
F- frequency
I- intensity
T- time
T- type
F in FITT principle
Frequency of moderate-intensity exercise should be 5 days/week or vigorous-intensity 3 days a week OR a combination of both done at least 3-5 days/week
I in FITT principle
Intensity- combination of moderate and/or vigorous intensity exercise- Moderate intenisty: 40-60% V02R and vigorous: 60-84% V02R
Time in FITT principle
Time- for health benefits, you should accrue at least 150 minutes/week of moderate intensity or 75 minutes/week of vigorous intensity or an equivalent combination
Type in FITT Principle
All types of PA are recommended if they provide sufficient intensity and duration. Rhythmic and continuous exercises as well as interval training
Progressive overload
to improve CRF, individual must train at a level greater than what it is accustomed to
change either F I T(time) not all three at once
Reversibility
CR training is decreased or stopped, previous improvements will reverse and decrease, and the body will adjust to decreased stimuli
Individual differences
Individuals will not respond to the same training stimulus due to genetic differences involving V02
Specificity of Training
SAID - specific adaptations to imposed demands- dependent on type and mode of exercise
Type A Exercise to enhance CRF
endurance activities that require minimal skill (walking)
Type B activities to enhance CRF
Vigorous intensity endurance activities requiring minimal skill (running, jogging, elliptical)
Type C activities to enhance CRF
endurance activities requiring skill to perform (cross county skiing, swimming)
Type D activities to enhance CRF
recreational sports
Heart Rate Reserve/Karvonen Method
Target HR= [{max Hr-resting Hr)X % intensity desired} + resting HR
Peak Hr
220-age
Peak V02 method
target v02= v02max X %intensity desired
Peak METS method
Their V02/3.5 to get max MET level
Target METs= (% intensity desired){(V02max in METS)-1]+1
V02 reserve- used when
Target V02R= [(V02 max-V02 rest) X intensity desired]+ v02 rest
used when v02 max and resting v02 are estimated or measured directly
Talk Test Method
If person is able to talk but not sing, they are in moderate intensity
if person cannot talk more than a few words without stopping, they are working vigorously
Absolute oxygen consumption
L*min of raw volume of oxygen consumed by the body
BORG RPE scale values intended to improve CRF
11-16 corresponds to pulse
Borg Category Ratio scale
5-7 moderate
8-9 vigorous
Stopping an exercise test due to BP
when SBP drops more than 10 mm Hg with an increase in work rate or if SBP decreases below resting level
Excessive rise in BP
SBP over 250 mm Hg and DBP: over 115 mm Hg
Signs of poor perfusion
light-headedness, confusion, ataxia, pallor, cyanosis, nausea, cold and clammy skin
Heat Stress responses to exercise
expect higher HR values at a given workload in heat compared to thermoneutral environment
Cold stress impact on exercise
cold facilitates heat loss- long duration events in cold increase risk of hypothermia
Altitude and impact on exercise
Pressure oxygen constant at all elevations, but the barometric pressure will change- this reduces our ability to get oxygen to exercising musclesf
Acclimatization
physiologic changes that occur in response to changes in natural environment
heat acclimatization results
- improve performance in hot climates by lowering core temp, lower skin temp, higher sweat rates, higher plasma volume, lower HR at specific workloads, lower perception of effort, improved conservation of sodium
cold acclimatization results
- shivering threshold at lower mean skin temp
- stimulates erythropoiesis- RBC production and increased oxygen carrying capacity
