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KIN 120 > UNIT 8: > Flashcards

UNIT 8: Flashcards

1
Q

What are the 3 Major Energy Systems?

A

Phosphocreatine System - Immediate
Glycolosis - Anaerobic
Oxidative Metabolism - Aerobic

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2
Q

How does The Cardiorespiratory System vary during rest and during excersize?

5 differences

A
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3
Q

What is VO₂ max ?

A

VO₂ max refers to the maximum amount of oxygen your body can absorb and use during exercise. It measures your aerobic fitness levels.

Expressed in L/min or ml/kg/min

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4
Q

What are CENTRAL LIMITATIONS on VO2 max?

A
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5
Q

What are PERIPHERAL LIMITATIONS on VO2 max?
(local limitations)

A
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6
Q

What are Benefits of Cardiorespiratory Endurance Exercise?

A
  • increase VO2 max
  • improved cellular metabolism (oxygenation, waste removal)
  • reduced risk of chronic disease
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7
Q

submaximal tests for aerobic activity
(VO2 max prediction)

A

Astrand treadmill or bike test, step test

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8
Q

gold standard for aerobic activity

A

VO2 max test, aka the maximal oxygen consumption test.

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9
Q

What is heart rate recovery (HRR)?

A

difference between your peak HR during exercise and your HR soon after you stop (bpm)

HRR = Peak HR – HR after 60s

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10
Q

What is Peak HR?

A

reach steady state at approx. 70-80%MHR

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11
Q

What is an Abnormal HRR?

A

Abnormal HRR (<12 bpm) may predict your mortality risk from CV events

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12
Q

What is the gold standard for Assessing Anaerobic Fitness?

A
  • Gold Standard: 30sec Windgate (lab setting)
  • Repetitive 60s jump test
  • 500m rowing test
  • Field tests: repeated sprint tests (running, cycling), shuttle runs (60 yards, 400m, 800m, etc)
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13
Q

What is Aerobic Capacity?

A

measure of the ability of the heart and lungs to get oxygen to the muscles or the maximum amount of O2 in ml an athlete can use in one minute/kg of body weight.

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14
Q

What is Aerobic Power?

A

highest amount of o2 consumption (related to mechanical output), 90-100% of VO2 max

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15
Q

What is Anaerobic Capacity?

A

he total amount of energy that can be obtained from anaerobic sources (PCr) breakdown and an-aerobic glycolysis in a single bout of continuous exercise.

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16
Q

What is Anaerobic Power?

A

maximal power (work per unit time) developed during all- out, short-term physical effort; reflects energy-output capacity of intramuscular high- energy phosphates (ATP and PCr) and/or anaerobic glycolysis

17
Q

What is the Talk Test?

A
  • Simple way to measure relative intensity.
  • As a rule of thumb, if you’re doing moderate-intensity activity you can talk, but not sing, during the activity.
  • If you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
18
Q

What is RPE?

A

Rate of Perceived exertion

A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity

A person’s exertion rating may provide a fairly good estimate of the actual HR during activity (Borg,1998)

19
Q

What is MET?

A

1 MET = consumption of 3.5ml/kg·min of oxygen (avg at rest).

Metabolic Equivalents (METs) are commonly used to express the intensity of physical activities.

MET is the ratio of a person’s working metabolic rate relative to their resting metabolic rate.

One MET is defined as the energy cost of sitting quietly and is equivalent to a caloric consumption of 1kcal/kg/hour.

It is estimated that compared with sitting quietly, a person’s caloric consumption is three to six times higher when being moderately active (3-6 METs) and more than six times higher when being vigorously active (>6 METs)

20
Q

What is the Exact MHR protocol: treadmill?

A
  • Warm up (light sweat)
  • Do 2 intervals, each 4 mins long (too short of breath to talk), 3 mins active rest in between
  • 3 rd interval: run 2 mins, then run as fast as you can until too exhausted to continue
  • MHR is highest value (plateau)
21
Q

Calculate target heart rate zone (THR):

What is the Karnoven Method?

A
  1. Karnoven Method (best method)
    THR = [ (MHR-RHR) * %] + RHR
    THR = ( HRR * % ) + RHR
    where HRR is heart rate reserve
    For example: RHR of 50bpm, MHR predicted is 177bpm (age is 43) , 70%
    intensity or if you use actual MHR of 182bpm
    With predicted MHR of 220-age: (127 x 0.7) + 50 = 139bpm
    With Actual MHR: (132 x 0.7) + 50 = 142 bpm
22
Q

What is a recovery run?

A

Recovery runs (<65% MHR, 20-30 mins)

23
Q

Training zones

A
24
Q
A

KIN 120 (19 decks)

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