Unit 9 Cardiovascular Training (Week 5) Flashcards
cardiovascular fitness:
The ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement.
The two tasks form the functional basis of aerobic fitness:
your cardiovascular (aerobic) system must be able to efficiently deliver it to them. When your body has waste products that need to be expelled (e.g., CO2 and metabolic waste products), your heart-lung complex must be up to the task.
Aerobic exercise has another possible function, which is of substantial interest to almost every individual who spends time working out:
It burns body fat.
Aerobic exercise increases HDL cholesterol, which is
known as “good” cholestero
high-density lipoprotein (HDL):
A lipoprotein that seems to provide protection against the buildup of athersclerotic fat deposits in the arteries. HDL contains high levels of protein and low levels of triglycerides and cholesterol.
Aerobic fitness is
the capacity to take in, transport, and utilize oxygen.
Oxygen is the key component.
“Aerobic” means
“in the presence of oxygen;”
“anaerobic” means
“in the absence of oxygen.”
aerobic exercise:
Moderate physical activity that places demands on the oxygen-using pathways that supply blood to your working muscles.
aerobic strength endurance:
Force produced footfall-per footfall (or movement-per-movement) in the face of massive oxygen debt, such as that incurred in long distance training or competition.
aerobic training:
Exercising aerobically in order to improve your level of aerobic fitness.
oxygen deficit:
Occurs as you begin to exercise when your intake of oxygen does not immediately meet your demands.
steady state:
When oxygen intake meets the body’s demands during exercise.
oxygen debt:
Inspired oxygen during recovery phase from exercise that is in excess of the body’s resting needs.
Maximal oxygen consumption (also referred to as ImageO2 max and maximal oxygen uptake) is the
maximum amount of oxygen that can be transported to the body’s tissues from the lungs and as such provides a quantifiable index of the body’s capacity for aerobic energy transfer.
aerobic power:
The most popular way to express aerobic fitness. To eliminate the influence of body size, an individual’s maximal oxygen consumption score (in liters) is divided by the individual’s body weight (in kilograms). The resulting value allows comparison of fitness levels regardless of body size.
aerobic maintenance:
The amount of aerobic exercise you must perform in order to sustain your existing level of aerobic fitness.
aerobic training threshold:
The minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result from the training
anaerobic threshold:
The upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level.
aerobic training zone:
The range of training intensity that will produce improvement in your level of aerobic fitness.
aerobic training effect:
The adjustments your body makes to the aerobic demands that are placed upon it.
Specificity of training refers to
the fact that the effects of training are specific to the manner in which the training is conducted and the activity employed as a training stimulus. In other words, you get what you train for.
aerobic overtraining:
Refers to the fact that more is not automatically better when it comes to exercise.
exercise intensity:
How hard one is exercising.
MET:
A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state.
your maximal heart rate is estimated by
subtracting your age from 220.
Aerobic fitness effects on the heart
- heart enlarges in size
- The walls between the chambers of your heart thicken, enabling more forceful contractions. (inc stroke volume)
- resting HR is lowered (heart becomes more efficient pump)
Aerobic exercise effect on the lungs
- respiratory muscles increase their level of strength, endurance, and capacity for work.
- interior lung volume increases, creating a greater surface area for gas exchange. As a result, more alveoli are utilized and the efficiency of exchange is improved.
- lowered breathing rates during rest and smaller increases during exercise.
watt:
A measure of power (work performed per unit of time) involving a known force, distance, and time frame.
1 watt = 6.12 kpm/min.
relative work intensity:
Refers to the fact that work (exercise) is rated by the ratio of the energy required for the work to your resting (or basal) requirement.
Moderate, Hard, Heavy work (METS)
- 3 METS
- 3-8 METS
- 9 METS
exercise duration:
Refers to how long one exercises.
exercise frequency:
How often one exercises.
aerobic exercise prescription:
The referral of individuals to specific aerobic exercise programs that include specified protocol based on pre-activity assessments and evaluations and the individual’s specific goal(s).
training zone:
Defined zones, typically based on heart rate, that determine at what level of intensity an individual should be training.
battle ropes: ]
Supersized ropes that are typically heavy and long, which are used as a training tool for individuals by using them in motions such as waving, slamming, whipping, etc.
excess postexercise oxygen consumption (EPOC):
A measurably increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen deficit.
proprioceptive feedback:
Relating to stimuli that are produced and perceived within an organism, especially those connected with the position and movement of the body.
Muscle grows from exercise via
muscle damage, mechanical tension, and metabolic stress
compound exercises:
Exercises that engage two or more different joints to fully stimulate entire muscle groups and multiple muscles.
variables you can manipulate to increase intensity:
Shorter rest periods.
Increasing weight on the bar
Increasing number of sets
Three effective kettlebell
clean and jerks, snatches, and swings.
a good circuit for conditioning and fat loss; complete the circuit without a break:
10 kettlebell swings 30 seconds of jumping rope 5 clean and jerks (each side) 30 seconds of jumping rope 5 snatches (each side) 30 seconds of jumping rope
Stair climbing is
safe, time efficient, and functional, and it is the most popular method of gym aerobic work
Maximum oxygen consumption is also known as
VO2
For aerobic training, ISSA recommends that individuals train at what percentage of the maximum heart rate?
55%-85%
A watt is a measure of power involving a known force, distance, and time frame.
T/F
A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state is known as a:
MET
Using several modes of training to develop a specific component of fitness is known as:
Cross Training
