Principles of Aerobic Exercise Flashcards
deconditioning
decreased muscle mass, strength, CV function, total blood volume, plasma volume, heart volume, orthostatic intolerance, exercise tolerance, BMD
energy systems
phosphagen, or ATP-PC system
anaerobic glycolytic system
aerobic system
phosphagen system
anaerobic
energy for short quick bursts
predominates for activities 0-30 seconds
maximum power is great, provides energy fast, but capacity is low, fatigues quickly
anaerobic glycolytic system
predominates 30-120 seconds of activity
converts glucose to ATP and lactic acid
intermediate power and capacity ability
aerobic system
glycogen, fats, protein oxygen is required mitochondria re-synthesize ATP maximum capacity great, power small predominates after 2 min
slow twitch
low anaerobic, high aerobic capacity
endurance activity, fatigue resistant
increased myoglobin, mitochondria
slow contractile response
neuron supply low threshold for activation
preferentially activated in low intensity
fast twitch - Type IIb
high glycolytic capacity= power/fast/short duration activity
decrease myoglobin, mitochondria
fast contractile response
Type IIA
characteristics of both I and IIB
used in both anaerobic and aerobic activity
physiological response to aerobic exercise- cardiac output
at rest- fairly evenly distributed throughout body systems
during exercise- 84% to muscles
physiological response to aerobic exercise- blood flow
increased blood flow during exercise- goes up and down
other physiological responses to blood flow
increased HR, SV, CO, SBP, myocardial contractility, minute ventilation, respiratory frequency, tidal volume, alveolar ventilation
CP exercise period
depends on moderate or vigorous activity goals 4 types: continuous interval circuit circuit interval
continuous
steady state, aerobic metabolism, type I fibers
work rate increased progressively and can increase duration
improves CP endurance but can also increase muscular endurance (activity dependent)
circuit
series of exercise activities
aerobic/anaerobic, static/dynamic, small muscle/large muscle
circuit interval
work/rest with series of exercise activities
aerobic/anaerobic, static/dynamic, diff muscle
