Rehabilitation Week 3 Flashcards
Cardiorespiratory fitness (CRF)
Is a health-related component of physical fitness defined as the ability of _____, respiratory, and _____ systems to supply oxygen during sustained physical activity.
CRF is usually expressed in metabolic equivalents (_____) or maximal oxygen uptake (_____)
1 MET = __ ml.kg^-1.min^-1
Is a health-related component of physical fitness defined as the ability of the circulatory, respiratory, and muscular systems to supply oxygen during sustained physical activity.
CRF is usually expressed in metabolic equivalents (METs) or maximal oxygen uptake (VO2max)
1 MET = 3.5 ml.kg^-1.min^-1
Important of CRF
Probably the single most important indicator for disease and _____ risk
CRF is measure by total _____ during a _____ treadmill exercise test
Probably the single most important indicator for disease and mortality risk
CRF is measured by total duration during a maximal treadmill exercise test
What governs CRF?
Cardiac output (Q) = _____ volume * _____ rate
VO2max = Q * a-VO2 _____
Cardiac output (Q) = stroke volume * heart rate
VO2max = Q * a-vO2 difference
Training adaptations
Increase heart function (_____)
Left ventricle _____
_____ stroke volume
Decrease resting heart rate via _____ nerve activation
Decrease _____ blood pressure
_____ VO2max
Increase heart function (contractility)
Left ventricle hypertrophy
Increased stroke volume
Decrease resting heart rate via parasympathetic nerve activation
Decrease resting blood pressure
Increase VO2max
Training adaptations
Increase number of _____ in muscles
Increase lung efficiency (less _____ dead space and air _____)
Increase _____ and _____ enzyme activity
Increase _____
Increase number of capillaries in muscles
Increase lung efficiency (less anatomical dead space and air resistance)
Increase mitochondria and aerobic enzyme activity
Increase myoglobin
Important for healing
Exercise (intensity * duration) * frequency (*genetic factors) = _____
Increase the _____ of heart, blood vessels and lungs
Increase blood and oxygen supply to tissue and increase supply of _____
Increase heat and _____
_____ the immune system
Exercise (intensity and duration) * frequency (* genetic factors) = CRF
Increase the function of heart, blood vessels and lungs
Increase blood and oxygen supply to tissue and increases supply of nutrients
Increase heat and neurogenesis
Modulates the immune system
Testing methods
Incremental test to exhaustion with pulmonary analysis (_____ test) = gold standard
6MWT
12-min _____
_____ test
_____ _____ _____ test (FTP)
Submaximal _____ test
Incremental test to exhaustion with pulmonary analysis (VO2max test) = gold standard
6MWT
12-min run
Beep test
Functional threshold power test (FTP)
Submaximal aerobic test
Aerobic training methods
Continuous
_____ (Speed play)
_____ training
_____ _____ _____ _____ (HIIT)
_____ _____ _____ (SIT)
Continuous
Fartlek (speed play)
Interval training
High intensity interval training (HIIT)
Sprint interval training (SIT)
Intensity monitoring
_____ rate
VO2/kg
_____/kg
Speed
_____ of _____ _____ (RPE)
METs
Heart rate
VO2/kg
Watts/kg
Speed
Rate of perceived exertion (RPE)
METs
Intensity monitoring (HR)
Maximum heart rate old equation: HRmax = __ - _____
New equation: HR max = __ - __ * _____
More accurate for _____ sexes
Heart rate reserve: HRR = _____ - _____
Karvonen equation for target training intensities: Target HR = _____ + % of target intensity * HRR
Maximum heart rate old equation: HRmax = 220 - age
New equation: HRmax = 208 - 0.7 * age
More accurate for both sexes
Heart rate reserve: HRR = HRmax - HRrest
Karvonen equation for target training intensities: Target HR = HRrest + % of target intensity * HRR
2017 Australian physical activity guidelines (18 to 64 yrs)
Any _____ activity is better than none
Start by doing some and _____ build
Be active on most, preferably all, days every week
Accumulate __ to __ minutes (__ to __ hours) of moderate intensity PA or __ to __ minutes (__ to __ hours) of vigorous intensity PA, or an equivalent combination if both moderate and vigorous activities, each week
Do muscle _____ activities on at least __ days each week
_____ the amount of time spent in prolonged sitting
Break up long periods of sitting as often as possible
Any physical activity is better than none
Start by doing some and gradually build
Be active on most, preferably all, days every week
Accumulate 150 to 300 minutes (2.5 to 5 hours) of moderate intensity PA or 75 to 150 minutes (1.25 to 2.25 hours) of vigorous intensity PA, or an equivalent combination of both moderate and vigorous activities, each week
Do muscle strengthening activities on at least 2 days each week
Minimise the amount of time spent in prolonged sitting
Break up long periods of sitting as often as possible
Definitions
Muscular strength:__________________
Muscular endurance:________________
Muscular power:____________________
Hypertrophy:_______________
Muscular strength: ability to generate force against resistance
Muscular endurance: ability to perform contractions against resistance for an extended period of time
Muscular power: strength applied over a distance for a specific amount of time
Hypertrophy: an enlargement of a tissue from the increase cell size
Determinants of strength
Muscle size: strength is _____ to the cross-sectional area of the muscle
Number of muscle fibres: the more and the wider their _____, the stronger the muscle
Neuromuscular efficient: motor unit _____, increase firing rate, increase _____ of motor unit firing
Muscle size: strength is proportional to the cross-sectional area of the muscle
Number of muscle fibres: the more and the wider their diameter, the stronger the muscle
Neuromuscular efficiency: motor unit recruitment, increase firing rate, increase synchronisation of motor unit firing
Determinants of strength
Acute and chronic injuries adversely affects strength by: _____, secondary _____ reaction, _____ and decrease strength
_____ leads to atrophy
Biomechanical: position of tendon attachment determines the _____ of the lever
_____-_____ relationship
Acute and chronic injuries adversely affects strength by: inflammation, secondary hypoxic reaction, atrophy and decrease strength
Immobilisation leads to atrophy
Biomechanical: position of tendon attachment determines the efficiency of the lever
Length-tension relatioship
Muscle fibre types
Type I: slow oxidative (_____ _____)
Type IIa: fast oxidative-glycolytic (rapid _____ and with some fatigue _____)
Type IIb: fast glycolytic (rapid contractions but fatigue _____)
Type IIx: in animals, somewhere between _____ and _____
Type I: slow oxidative (fatigue resistant)
Type IIa: fast oxidative- glycolytic (rapid contractions and with some fatigue resistance)
Type IIb: fast glycolytic (rapid contractions but fatigue quickly)
Type IIx: in animals, somewhere between IIa and IIb
