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Health 200 > Module 7 ( slides 3 & 4) > Flashcards

Module 7 ( slides 3 & 4) Flashcards

1
Q

Why can long duration training be bad?

A

it can overwhelm the heart which can lead too

  • acute volume overload
  • inflammation
  • thickening and stiffening of the heart muscle
  • arterial calcification
  • premature aging
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2
Q

What is Phidippides cardiomyopathy?

A

Refers to cardiomyopathic (abnormal changes) changes to the heart resulting from long periods of endurance training

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3
Q

a marathon is a example of what?

A

excessive exercise. Moderate exercise can improve health and longevity while excessive exercises can shorten life span.

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4
Q

by what factor does exercise reduce cardiovascular risk?

A

reduces CV risk by a factor of 3

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5
Q

what can TOO MUCH vigorous, long duration exercise do?

A

increase CV risk by a factor of 7

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6
Q

t or f, traditional exercise provides more gains in less than time than HIIT

A

false, HIIT does this

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7
Q

What exercise type induces both central and peripheral adaptations?

A

HIIT

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8
Q

True or false, HIIT improves fitness in those with coronary heart disease, congestive heart failure, and middle age adults with metabolic syndrome.

A

True

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9
Q

how many more calories does HIIT training burn?

A

6-15% more. HIIT also produces a significant tolerance to glucose.

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10
Q

How is the human growth hormone and HIIT relates?

A

in one study it was found that HGH went up 450% 24 hours after HIIT training.
Furthermore, longer 20 second intervals produce more HGH than shorter 6 second intervals.

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11
Q

What does HGH do?

A

It can slow down the aging process

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12
Q

what biological influence is linked to HIIT

A

When healthy but inactive people use HIIT, it produces immediate changes in their DNA.

HIIT triggers mitochondrial biogenesis which is important for longevity and decreasing the risk of chronic disease.

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13
Q

Who should be cautious with HIIT training?

A

Those who have high BP, or have a history of strokes/ heart attacks. these ppl must consult a doctor first.

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14
Q

For people who may not be physically able to preform HIIT, what can they do?

A

They can preform light versions of HIIT. Shorter work time and longer rest time with body weight supported activities only.

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15
Q

how often should HIIT be done?

A

two times a week at most! However people do to 3 times a week, followed by a rest day.

The 2 times/week Tabata showed comparable benefits to the 4 time / week approach.

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16
Q

If doing more than 2 times a week of HIIT, what should you do?

A

Make sure each day focuses on different things. ex one day body weight circuit, one day bike, etc

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17
Q

What influences HIIT weekly frequency?

A

1) Work rest ratio
2) HIIT duration
Many different forms of HIIT exist ranging from duration of 3-20 minutes and with work rest ratios ranging from 2;1 to 1:4.

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18
Q

The longer the work period and the more anerobic lactic the work rest ratio is ( 1:3 or 1:4) the more imperative it is to…

A

only do HIIT twice a week not three times.

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19
Q

Traditional approach to cardio fit: what is the recommendation for workouts in a week?

A

3-4 moderate to vigorous intensity workouts per week. This leads to the best returns with the least risk.

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20
Q

Traditional approach to cardio fit: how would a 5th workout influence you?

A

a 5th workout produces insignificant gains (especially in V02 max) and increases risk of injury. It is only recommended if weight loss is desired.

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21
Q

What is cross training?

A

When doing more than 3 workouts per week, each day should focus on different modes of exercise to decrease risk of repetitive use injury.

22
Q

What is the limit of days you should work out and rest in a row

A

Do not work out or rest for more than 3 days in a row

23
Q

What is intensity?

A

It measures how hard the work is, usually measured by HR.

24
Q

What is the training zone (TZ) lower limit ?

A

Lowest level of HR that it is beneficial to make gains

25
Q

what is the training zone upper limit?

A

Max amount of exercise (HR) that is beneficial for gains to be made

26
Q

True or false, a linear relationship with V02 max and HR may exist.

A

True, increased HR = Increased % of V02 max

27
Q

how is % max heart rate (%MHR) calculated?

A

For age adjusted MHR is 220 - age of individual.

28
Q

how accurate is the age adjusted MHR calculation (220 - age) ?

A

+/- 15bpm
For both sexes
UNDERESTIMATES %MHR for people UNDER 40

OVERESTIMATES %MHR for people OVER 40

29
Q

what is the best way to calculate %MHR for males and females?

A

males: 206.9 - (0.67 X age)

females 206 - (0.88 X age)

30
Q

what is the best way to accurately find MHR?

A

wear a heart rate monitor, progressively increasing intensity until complete exhaustion is reached in 12-15 minutes for a given mode of exercise.

31
Q

how does MHR relate between the treadmill, biking, and swimming?

A

treadmill: 5-6 bpm more than cycling and 2-3 bpm more than an a rowing ergometer.
Swimming: 14 bpm lower than on a treadmill!

relative to walking/running,
if cycling the target HR should be reduced by 5%
if swimming “” by 10%

32
Q

as Fitness increases what happens to RHR (resting heart rate)?

A

RHR decreases! This means training zones must be periodically recalculated.

33
Q

in 8-12 weeks of training, how can RHR be influenced?

A

In 8-12 weeks, RHR can decrease 10-20 Bpm.

34
Q

What is the Karvonen formula?

A

Also known as the Heart Rate Reserve (HRR). It is a way to calculate an individuals target heart rate training zone.

35
Q

If dealing with Extremely unfit people what MHR and HRR should be used?

A

use a conservative lower training zone threshold
MHR: 50%
HRR: 40-50%

36
Q

For health what is the training zone of HRR and MHR?

A

MHR and HRR is both 60-85%

although the ACSM recommends 60-80% HRR

37
Q

what is the ACSM

A

American college of sports medicine

38
Q

When does the best fitness gains occur according to V02 max and MHR?

A

best gains are at 80% of V02 max or 88% of MHR. V02 max gains will begin go decrease when you exercise at more than 80% of your V02 max.

39
Q

For this course, what training zone will be used for healthy individuals?

A

60-80% HRR which is also the ACSM recommendation

40
Q

What is the average resting heart rate? (according to the ACSM)

A

60 - 100 Bpm. This course however will consider a RHR of more than 85 Bpm indicative of poor fitness!

41
Q

What is a reasonable range for RHR?

A

60-85 Bpm. A RHR of more than 85 Bpm indicative of poor fitness!

42
Q

What intensity should be used if your RHR is above 85 bpm?

A

a lower intensity TZ of 50-70% HRR should be used

43
Q

What intensity should be used if your RHR is below 60 bpm?

A

a higher intensity TZ of 70% - 90% should be used

an RHR this low indicates superior fitness

44
Q

true or false, RHR alone can determine an individuals accurate training zone intensity.

A

False, some very fit ppl have high bpm, some very unift ppl have low bpm

45
Q

What do you do if a persons RHR is 50 bpm but they are highly inactive?

A

opt for normative training zone of 60-80% HRR. TZ always considers activity level!

46
Q

What would you do if a person is overweight, walks less than 2000 steps a day, and is middle aged?

A

opt for the 50-70% HRR TZ

47
Q

T or F, there must be multiple pieces of info pointing to the 2 extremes of HRR for a person to actually go preform in those training zones.

A

True ( majority of ppl 60-80% HRR)

48
Q

Based on principles of training, how many training sessions should be at the high end of the TZ

A

2

49
Q

how to you calculate the karvonen training upper and lower limits?

A

Lower Limit (Karvonen threshold):
[(Age adjusted HR - RHR) x 0.6] +RHR
Upper limit:
[(Age adjusted HR - RHR) x 0.8] +RHR

when doing the calculation age adjusted MHR will be calculated as 220 -age unless otherwise stated.

50
Q

RHR is 100 bpm, age is 20, individual works out 4 times/ week. Calculate Karvonen.

A

RHR of 100 bpm indicates a very unfit person.
activity 4 times/week indicates reasonable fitness
when you have conflicting info refer to TZ of 60-80% HRR

lower limit: [(Age adjusted HR - RHR) x 0.6] +RHR
[((220-20) - 100) x 0.6] + 100 = (100 x 0.6) + 100
= 160

Upper limit: [(Age adjusted HR - RHR) x 0.8] +RHR
=180
(karvonen TZ) HRR: 160-180 Bpm

Health 200 (9 decks)

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