princincples of aerobic exercise

Question 1

fitness

Answer 1

this describes the ability to perform physical work

Question 2

V02 is influenced by

Answer 2

age,gender,heredity,inactivity and disease

Question 3

maximal oxygen consumption defined as

Answer 3

body’s capacity to use oxygen

Question 4

maximal oxygen consumption

Answer 4

is the maximal amount of 02 (oxygen) consumed per minute when the client has reached maximal effort

Question 5

dependent upon transport of

Answer 5

oxygen, oxygen binding ability of blood, cardiac function and muscular oxidative potential
- expressed in the FICK EQUATION

Question 6

V02 max

Answer 6

ability to take in oxygen and use it at a maximal level

Question 7

cardiac output

Answer 7

heart rate X stroke volume (one beat)

Question 8

V02 max =

Answer 8

Q (cardiac output) X (a-v02)

Question 9

adaptation

Answer 9

the cardiovascular system and muscles used will adapt to training, measured in a minimum of 10 to 12 weeks

Question 10

Aerobic

Answer 10

During exercise with adequate fuel and oxygen (i.e., aerobic), muscle cells can contract repeatedly without fatigue.

Question 11

Anerobic

Answer 11

During anaerobic or non-oxygen conditions (i.e., higher intensity exercise), muscle cells must rely on other reactions that do not require oxygen to fuel muscle contraction. This anaerobic metabolism in the cells produces waste molecules that can impair muscle contractions. We call this deterioration in performance fatigue.

Question 12

intensity

Answer 12

determination of the appropriate intensity of exercise to use is based on the overload principle and the specificity principle

Question 13

duration

Answer 13

dependent on the total work done,exercise intensity, and frequency and fitness level

• the greater the intensity the shorter the work out
• 20-30 minutes per session is generally optimal at 70% maximum heart rate

Question 14

frequency

Answer 14

dependent on the health and age of your client

• two times per week generally does not evoke adaptive changes
• exercising 30-45 minutes at least three times per week appears to protect against coronary disease

Question 15

mode

Answer 15

what your choosing to get better
- the important factor is that the exercise involves large muscle groups that are activated in a rhythmic, aerobic nature

Question 16

the reversibility principle

Answer 16

the beneficial effects of exercise training are transient and reversible
- only two weeks of de training,significant reductions in work capacity can be measured

Question 17

overload principle

Answer 17

pushing yourself beyond your daily limits

example construction worker

Question 18

BMI

Answer 18

height X kg/msquared

Question 19

BMR

Answer 19

how many calories you burn at rest to stay alive

Question 20

The warm up period/ why we warm up???

Answer 20

• increase in muscle temperature
• increased need for oxygen
• dilation of previous constricted blood vessels
• adaptation in sensitivity of the neural respiratory center
• increase in venus return

Question 21

the aerobic exercise period

Answer 21

this is the conditioning part of the exercise program

- attention to intensity,frequency,duration and mode

Question 22

continuous training

Answer 22

the activity can be prolonged for 20-60 minutes without exhausting the oxugen transport system
- on healthy clients this is the most effective way to improve ENDURANCE

Question 23

interval training

Answer 23

periods of work/periods of rest

• the longer the work interval, the more the aerobic system is stressed
• normal ratio 1:1 to 1:5

Question 24

the cool down period

Answer 24

this is necessary following the exercise period

• prevent pooling of blood
• prevent myocardial ischemia
• enhance recovery

Question 25

the average v02 for a female aged
20-29
30-39

Answer 25

20-29 female aged = 35-43 ml/kg/min

30-39 female aged = 34-41 ml/kg/min

Question 26

the average v02 for a male aged
20-29
30-39

Answer 26

20-29 male aged = 44-51 ml/kg/min

30-39 male aged = 40-47 ml/kg/min