UNIT 8: Flashcards
What are the 3 Major Energy Systems?
Phosphocreatine System - Immediate
Glycolosis - Anaerobic
Oxidative Metabolism - Aerobic
How does The Cardiorespiratory System vary during rest and during excersize?
5 differences
What is VO₂ max ?
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
What are CENTRAL LIMITATIONS on VO2 max?
What are PERIPHERAL LIMITATIONS on VO2 max?
(local limitations)
What are Benefits of Cardiorespiratory Endurance Exercise?
- increase VO2 max
- improved cellular metabolism (oxygenation, waste removal)
- reduced risk of chronic disease
submaximal tests for aerobic activity
(VO2 max prediction)
Astrand treadmill or bike test, step test
gold standard for aerobic activity
VO2 max test, aka the maximal oxygen consumption test.
What is heart rate recovery (HRR)?
difference between your peak HR during exercise and your HR soon after you stop (bpm)
HRR = Peak HR – HR after 60s
What is Peak HR?
reach steady state at approx. 70-80%MHR
What is an Abnormal HRR?
Abnormal HRR (<12 bpm) may predict your mortality risk from CV events
What is the gold standard for Assessing Anaerobic Fitness?
- 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)
What is Aerobic Capacity?
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.
What is Aerobic Power?
highest amount of o2 consumption (related to mechanical output), 90-100% of VO2 max
What is Anaerobic Capacity?
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.
What is Anaerobic Power?
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
What is the Talk Test?
- 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.
What is RPE?
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)
What is MET?
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)
What is the Exact MHR protocol: treadmill?
- 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)
Calculate target heart rate zone (THR):
What is the Karnoven Method?
- 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
What is a recovery run?
Recovery runs (<65% MHR, 20-30 mins)
Training zones
