Week 10 - Aerobic Endurance Training Flashcards
From the age of 25 to 65, there is an average decline in VO2max of ___ % per decade when we don’t train.
10%
VO2max can be improved by _____% in women in their 80-90s after 24-32 weeks of exercise training?
15-17%
True or false: aerobic endurance training (AET) can improve ability to sustain exercise at a fixed and submax level of energy expenditure.
True
True or false: AET can improve functional ability significantly.
True. Especially in later advanced years.
What is the energy cost for simple tasks such as dressing and undressing? (in METs and ml/kg/min)
- 2-3 METs
- 7 to 10.5 ml/kg/min
What percentage does the energy cost of dressing and undressing represent for a frail 80 y/o woman’s VO2 max?
50 to 75%
What are the direct and indirect physiological benefits of AET?
DIRECT BENEFITS
Helps prevent risk of:
- coronary heart disease
- stroke clean your arteries
- hypertension provides vasodilation
- diabetes
INDIRECT BENEFITS
- osteoporosis puts weight on bones (mechanical pressure)
By how much is the death rate reduced due to exercise-based cardiac rehab in patients who have had a heart attack?
20 to 25% lower death rate
What are the physiological benefits of AET in frailer older adults?
Less of a role in disease prevention and more a role in symptoms alleviation.
- counter well-known age-related physiological changes
- control chronic diseases (High BP, coronary artery disease (CAD), Type 2 diabetes, etc.)
- maximize psychological health
- preserve ability to perform ADLs either to conserve them or improve them
What are the 5 principles of AET that focus on OA?
- Specificity and interval training
- Overload
- Functional relevance
- Challenge
- Accommodation
What are the characteristics of the principle 1-Specificity?
- Specific exercises elicit specific metabolic and physiological adaptations
- Exercises must be specific to both the energy system targetted (aerobic vs. anaerobic) and functional tasks of everyday life (.g., climbing a hill during a walk to the store)
Can you name one exercise that would train the cardiovascular system and be functional for OA?
Stair climbing and treadmill walking
Why are the recumbent stepper and stationary bike not that preferred to train cardiovascular system in OA?
They’re both good for cardiovascular health, but not really functional
What is interval training?
Alternating effort-recovery patterns:
- Classic method: periods of max or near max effort (80 or above peak HR) followed by recovery period (40-50% peak HR)
- Commonly called HIIT: High Intensity Interval Training
How can HIIT be relevant to daily life?
Can help with hurrying to catch a bus or climbing stairs
Is it safe to do HIIT with OA?
Yes, but they have to be in shape, very good physical condition.
When is medical clearance recommended for OA before doing a HIIT?
- cigarette smoking
- hypertension
- diabetes
- abnormal cholesterol levels
- obesity
What needs to be done prior to beginning a HIIT protocol?
- Establish a base fitness level
- Be ready to adapt intensity to a “preferred challenging level,” lower level
Is interval training (not necessarily HIIT) recommended for OA?
Yes.
What is the minimum time required for an exercise to be considered continuous training?
6 min or more
What are the main advantages of doing interval training with OA?
- enables OA to work harder for a longer period of time with greater comfort (ex: varying periods of jogging and walking in OA with low to moderate fitness level)
- more realistic to daily energy demands
- works well with varied fitness levels: deconditioned, moderate, high
What are the characteristics of continuous training?
- usually performed at a constant submaximal intensity
- more aerobic in nature (vs. anaerobic)
- must improve on aerobic capacity prior to engaging in an anaerobic exercise
What was the pioneer study looking into and what was the population? Why was it considered a pioneer?
They were looking at interval vs continuous training in OA (75 y/o) having postinfarction heart failure.
Most studies in the literature have excluded patients above the age of 70. They wanted to look into OA older than 70.
What was the exercise program in the pioneer study?
Uphill treadmill walking over 12 week period at a frequency of 2 supervised sessions/week + 1 home session/week
What were the 2 experimental groups?
- Supervised interval training protocol (AIT)
- Supervised Moderate Continuous training (MCT)
What was adjusted during treadmill training to maintain this % of peak HR during the pioneer test?
Speed and inclination of the treadmill
What was the exercise protocol for the AIT group?
- warm-up: 60-70% peak HR (10min)
- 4 intervals at 90-95% peak HR (4min each)
- 3 active pauses at 50-70% peak HR (4min each)
- cool-down: at 50-70% peak HR (3min)
What was the exercise protocol for the MCT group?
- 47min at 70-75% of peak HR
What was the home sessions performed by both groups?
- MCT group performed outdoor walking for 47min without breathing heavily
- AIT group performed four 4-min intervals with an exercise intensity that made them breath heavily without becoming too stiff in their legs (total exercise time = 38min)
What were the results of the interval vs continuous training?
AIT showed (vs. MCT):
- increase in exercise intensity
- increase in treadmill slope
- increase in %peak HR, (this is expected, they were following protocol)
- increase in Borg scale
AIT improved:
- VO2 peak by 46%
- Oxygen cost by 15%
Heart rate by 8 bpm
Both interval and continuous training improved quality of life (QoL)
What is the minimal VO2 for independent living at age 85 for females and males?
Females = 15
Males = 18
Baseline = 13
What is work economy?
Oxygen uptake at a standard submaximal workload for each patient. The identical workload at posttest was used to measure work economy.
Basically, for the same workload, is the system working as hard. No, because there is a decrease in O2 cost and in HR. The work load is less strenuous.
What are the 3 types of interval conditioning?
- Spontaneous conditioning: getting skilled up and feeling fitter (beginner)
- Fitness conditioning: getting trained up (intermediate)
- Performance conditioning: getting even fitter (elite/experts)
What are the characteristics of the types of interval conditioning?
- they form a logical progression continuum for training
- they utilize both aerobic (#1,2,3) and anaerobic (#2,3) energy systems
What is the key of interval conditioning?
Alternate periods where effort is slightly greater with equal or longer periods at comfortable intensity
Give 1 example of alternating walking/jogging for OA beginners.
walking/jogging for OA beginners
What are the guidelines for applying the overload principle to aerobic endurance in OA?
- increase only 1 variable at a time
- increase duration before intensity
- increase duration in 1-min increments as tolerable
- increase intensity by:
-activating the arms (arms above waist)
-increasing the resistance (carry weights) before increasing the speed of activity - allow minimum 2 weeks for adaptation prior to increasing further overload variable
Should we apply the overload principle in OA?
Yes, but with more caution than with younger adults because:
- longer recovery time
- narrower safety margins
- consequences of overtraining can be greater
True or false: manipulating th eintensity (speed & load) is more stressful for OA than manipulating training volume (repetition, time, frequency)
True
What is the role of exercise instructors in functional relevance?
Try to find aerobic exercises that have functional relevance
Give examples of exercises that have functional relevance.
- stepping exercises
- stair climbing and descending
- picking up and carrying objects
What are the purposes of functional improvements made in exercise classes?
- transferred to daily life
- helpful at reducing the risk of falls
What are the characteristics of the Challenge principle of AET?
- focuses on increasing demands on multiple body systems (ex: sensorimotor ability training, eyes closed, 30min treadmill vs. 30min hiking trail)
- different than manipulating the exercise variables seen in overload principle
What are ways to challenge exercise in AET?
increase complexity:
- walking with music time (beat)
- adding a 2nd task (counting backward by 3 from 100)
- walking to music time and using marching to turn and then walk in the opposite direction
What is the principle of Accomodation in AET?
Accomodation refers to the ability to monitor and adapt the needs of the participant at each exercise session.
Which factors can influence the ability of OA to perform AET at the same intensity + same duration each session?
- medications
- pain (due to arthritic conditions)
- muscle soreness from previous exercise sessions
What is the #1 and #2 condition in OA?
1 = hypertension
2 = arthritis
Which variables have the most direct bearing on aerobic training volume?
frequency and duration
What are the recommendations for exercising in sedentary OA?
30min of moderate exercise on most days of the week.
Note, for aerobic exercise, several short sessions (3x 10min) or 1x 30min session = similar cardiovascular gains
How should we encourage our participants in relation to intensity?
They should be encouraged to :
- perform exercises to the best of their abilities, never push themselves to a point of overexertion, pain, or beyond a level they consider to be safe
- become skilled at listening to their bodies and understanding the signs and symptoms of overexertion
What are signs of overexertion?
- feeling dizzy
- feeling nauseated
- experiencing pain
- feeling excess fatigue
What are the tools/ways to teach OA how to monitor their level of effort?
- being able to speak but not sing a song
- it is normal to sweat a bit or breath faster when exercising
Which of the following 3 methods is better for measuring workload in OA?
- Heart rate
- Borg’s RPE scale
- METs
All of them are useful.
What are the characteristics of using heart rate to monitor exercise intensity?
- most common method
Disadvantages:
- values are estimated (prediction of HR max)
-less reliable in OA vs YA (because of meds like beta-blockers)
-participants must slow-down to take HR (w/o HR monitor)
-self-palpation is often inaccurate
-% of HR reserve (HRR) may represent a higher than expected % of VO2 max
What are the characteristics of using Borg’s scale Rating of Perceived Exertion (RPE) to monitor exercise intensity?
- self-perceived scale of effort
- takes into account central (heart rate and breathing) and local (muscle fatigue)
- can allow participant to continue exercising while still self-monitoring
What should we be mindful of when using the Borg’s scale?
- OA tend to adjust their score based on their instructor’s instructions
- important to follow RPE scale instructions
What are the characteristics of using metabolic equivalent values (MET) to monitor exercise intensity?
- exercise intensity can also be regulated by selecting activities based on known MET values
What are the MET value ranges for:
- ballroom dancing
- aerobic dance
- skipping
- cycling at 16 km/h
- ballroom dancing: 4-6 MET
- aerobic dance: 6-9 MET
- skipping: 8-12 MET
- cycling at 16km/h: 5-6 MET
What is the recommendation of the first 8-10 weeks of training for endurance activities?
The exercises should be a type that can be maintained at a constant intensity (e.g., speed of walking, wattage on a cycle, tempo of exercise to music)
What are the key recommendations for AET in OA?
FIIT principle:
- Frequency: exercise most days of the week
- Intensity at the beginning of the program
-active healthy OA: RPE between 11-13 = light to somewhat hard
-frail or sedentary OA: RPE between 9-11 = very light to light
- Time (or duration): 30 min most days
- Type:
-activities that use large muscle groups
-can be maintained for a prolonged period of time
-rhythmical and continuous
