SCD Final Flashcards
Are “hydrate before, during, and after exercise” and “drink before the onset of thirst” good pieces of advice?
No, they are outdated
When you need to hydrate, and are performing activities at lower intensities, what should you do?
drink to thirst
For the general public, what will drinking ahead of thirst do?
may worsen performance in endurance exercise and carries rare but serious risk of hyponatraemia
For professional athletes, they perform best when they do what in regards to hydration?
drink to thirst
Water is fine for exercises that last a duration of __
under one hour
What is a warm up?
5-10 min progressive increase in intensity to bring heart rate (HR) up to target
What is a cool down?
5-10 min progressive decrease in intensity to bring HR towards resting level
Based on empirical evidence currently available, active cool-downs are largely ____ for improving most psychophysiological markers of post-exercise recovery
ineffective
Training everywhere, not just specific sport workouts, is important for what reason?
Reducing chance of injury, much more important as someone ages
Examples of machines used for aerobic exercise:
stationary bike, treadmill, rowing machine
Examples of non-machine aerobic exercises
running, going upstairs, swimming
Who are low-impact aerobic exercises good for?
elderly people and overweight people
Aerobic exercise helps the development of:
Balance and coordination
What are some synonyms for “Aerobic Training”?
Aerobic exercise, endurance training/exercise, cardiovascular training/exercise, cardiorespiratory training/exercise
Aerobic capacity =
VO2
In order to produce adaptations in aerobic capacity, you must sress:
the cardiorespiratory system
Resistance training _____ an effective stimulus to produce significant increased in aerobic capacity
is not
Is there transfer of capacity from one aerobic exercise mode to another?
some, but it is not 100%
Program design variables:
- Mode
- Intensity
- Duration
- Frequency
- Progression
- Variation
(more commonly known as FITT)
What do you select the primary mode of exercise based on?
- Training goal
- enjoyment preference
- equipment available, weather
- client physical characteristics
Resting Heart Rate =
RHR
Maximum Heart Rate =
MHR
Age-predicted maximal heart rate =
APMHR
How do you find APMHR?
220-age
Heart rate reserve =
HRR
How do you find HRR?
APMHR - RHR
What do we use as an easy to measure indicator of aerobic work the body is doing?
heart rate
How do you determine MHR through the true maximum method?
graded exercise test of increasing intensity to point where HR no longer increases
How do you estimate MHR?
Use age-predicted maximal heart rate (APMHR)
What is the alternate formula for calculating APMHR?
208-0.7xage
Training zone =
target heart rate range (THRR)
How do you determine the THRR?
percent of APMHR or Karvonen formula
Training zone by % APMHR
= 70-85% APMHR
Upper limit: APMHR(.85)
Lower limit: APMHR(.7)
The Karvonen formula takes into account the client’s ____
resting heart rate
What is the Karvonen formula?
HRR = APMHR - RHR
Training zone = 50-85% HRR
Target HR upper limit = HRR(.85)+RHR
Target HR lower limit = HRR(.5)+RHR
