Ther ex: Aerobic Flashcards
Adaptation
10-12 weeks for gains/build up
Overload
Increase (time, incline, speed, weight) to see gains
Reversibility
2 weeks
Benefits
Increased blood flow Increased cardiac output Increased O2 uptake Increased HR, BP, RR Vasoconstriction No change in diastolic
Goals
CV change General Conditioning Decrease Body fat decrease LDL improve bones, tendons, ligaments
Normal BP
< 120/80
Pre Hypertension
120-129 (systolic)
_______
80-89 (diastolic)
Hypertension
140-159 (systolic)
_____________
90-99 (diastolic)
(AND/OR)
Hypotension
<100
Child BP
> 120/80
Normal HR in adults
60-100 at rest
Normal HR in children
80-100
Bradycardia
<60
Tachycardia
> 100
MET= Energy Expenditure
Light < 3 = slow walking, bathing
Mod 3-6 = walking > 3 mph, vacuuming
Vig >6 = Jogging, shoveling
Treatments for hypertension
Sodium reduction
alcohol reduction
Weight reduction
Increasing physical activity
Exercise implication
Within 1 min of stopping exercise, HR should drop 20 bpm.
Caution if it drops 12 bpm or less.
Aerobic program
Duration, Goal, Frequency, Mode, Reversibility
Duration: 20-30 mins (healthy) at 60-70% HR
5 min intervals or longer duration with less intensity for de-conditioned
Goal: 20-30 mins of continuous activity
Frequency: 3-5x /week
Mode: The type of exercise
Reversibility: 2 weeks
If BP drops WHILE exercising…
Stop exercise!
Stresses the heart more- UE or LE exercise?
UE stresses the heart more, requires more O2
Increases BP and HR more
Warm up
5-10 mins
Increase: mm temp, flexibility, O2 uptake
Blood flow from central to peripheral
Ex) Dynamic stretching, walking
Cooldown
5-10 mins
decrease blood pooling, prevent CV complications
BORG
13-14 at 70% MHR
Aerobic indications
Decreased: Strength, endurance, conditioning.
CV disease
No exercise if Systolic is _____, Diastolic is _____
Resting systolic is > 200 mmHg
Resting diastolic is > 110 mmHg
Abnormal response to exercise:
RHR > 120 bpm
SBP >250 mmHg with ex
DBP > 115 mmHg with ex
SaO2 < 90%
Abnormal response to exercise:
RHR > 120 bpm
SBP >250 mmHg with ex
DBP > 115 mmHg with ex
SaO2 < 90%
Red flags
RHR > 120 or <40 Resting SBP >200 Resting DBP>110 Active SBP>250 Active DBP>115 Dyspnea: resting RR> 35 breaths per min Blood glucose>250 mgdl Angina/chest pain Profound fatigue Mental confusion Arrhythmias Acute illness or fever Declining oxygen saturation
Warning signs of MI
chest discomfort, pressure, fullness, pain lasting more than a few minutes
Pain in one or both UE, neck, back, jaw, or stomach
SOB with or without chest discomfort
Cold sweat, nausea, lightheadedness
