PT Interventions 1 Flashcards
What constitutes aerobic activity
Rhythmic activities that use large muscle groups and can be performed continuously and safely
How is THR established?
Using upper and lower HR limits
What are the two methods to calculating intensity for aerobic exercise?
- Percent of max HR
2. HR reserve (Karvonen formula)
Intensity for percent of max HR: lower THR
HRmax x 55%
Intensity for percent of max HR: Upper THR
HRmax x 90%
What is the Karvonen formula for lower THR?
Lower THR = [(HRmax - HRrest) x 40%] + HRrest
What is the Karvonen formula for upper THR?
Upper THR = [(HRmax-HRrest) x 85%] + HRrest
Duration recommendations: total daily activity
20-60 minutes per day
Duration recommendations: low intensity activity
≥ 30 minutes
Duration recommendations: higher intensity activity
≥ 20 minutes
Aerobic exercise prescription recommendations: frequency
3-5 days per week
how is SBP affected by acute cardio exercise?
Linear increase in SBP with increasing workload
8-12 mmHg per MET
How is DBP affected by cardio exercise?
No change or moderate decrease in DBP
Chronic adaptations to aerobic exercise: VO2max
Increased
Chronic adaptations to aerobic exercise: HR
- No change or decrease at maximal exercise
- Decreased at submax exercise
Chronic adaptations to aerobic exercise: SBP and DBP
- No change or slight increase at max exercise
- No change or slight decrease at submax exercise
Chronic adaptations to aerobic exercise: blood lactate
- Increased at max exercise
- Decreased at submax exercise
Chronic adaptations to aerobic exercise: oxidative capacity
Increase in:
- Mitochondrial number and size
- Capillary density
- Oxidative enzymes
Chronic adaptations to aerobic exercise: plasma volume
Increased
Chronic adaptations to aerobic exercise: skeletal muscle blood flow
- Increased at max exercise
- no change at submax
Chronic adaptations to aerobic exercise: thermoregulation
- Improved body heat transfer due to larger plasma volume
- More responsive thermoregulatory mechanisms
