Week 7 - Aerobic fitness Flashcards
What is aerobic fitness?
→ An activity that raises the HR and keeps it up for an extended period of time
→ Exercise done with oxygen
→ Examples: running, walking, swimming, cycling, kickboxing, rowing, jumping
What does an individuals rate of energy expenditure depend on?
Individual’s skill level and intensity of exercise
Highlights importance of correct exercise prescription.
Why is it important that the correct energy expenditure is reached for aerobic exercise?
If someone is working too hard - not likely to be utilising oxygen.
This means they are working anaerobically - less efficient.
More likely to fatigue sooner.
Benefits of aerobic fitness?
→ Improves blood glucose control
→ Reduces risk of cancer (8 types)
→ Fat burning and so can assist in weight reduction
→ Improves lung function
→ Reduces risk of cardiovascular disease (decreased BP, increased HDLs)
→ Improves psychological wellbeing including depression
→ Improved sleep - thus quality of life
Types of aerobic exercise?
- Continuous or LISS (Low intensity steady state exercise)
- Fartlek
- Interval
- Circuit
- Weight training
- Cross
What is continuous/LISS training
→ Involves maintaining a constant pace
→Between 50-70% of maximum HR
→Endurance training
→Long, slow, steady
→20-60mins in one sitting
→Can be done individually or in a class setting
What is fartlek training?
→ Trains aerobic and anaerobic systems
→ ‘Speed play’
→ Running/cycling/sitting
→ Short bursts of intense activity followed by active recovery
→ Continuous
What is interval training?
→ Improves speed/power
→ High bursts with occasional breaks
What is circuit training
→ Can also involve musclular strength
→ Each exercise has station
→ 6-10 stations
→ ALL FITNESS ELEMENTS
→ USED IN PULMONARY REHABILITATION
What is cross training
Mixed approach to training
Variety
Should maintain specificity
What do the ACSM recommend for frequency of aerobic exercise in a week?
3-5x a week
What can you use to measure intensity?
Heart rate reserve measures
VO2 max - can be used as predictor of current fitness level
METS
Why is it important to ensure that intensity is correct in exercise prescription?
Exercising below the minimum threshold won’t improve aerobic fitness parameters.
What is the equation for HR reserve?
Maximum HR - Resting HR
What is 1 MET equal to?
Oxygen uptake for 3.5ml/kg/minute
What do METS represent?
How much oxygen (L) is consumed for your body weight
For the heart rate reserve method how do you know what zone the individual is working in?
Light - 30-39% of HR reserve
Moderate - 40-59% of HR reserve
Vigorous - 60-89% of HR reserve
Methods of prescribing exercise intensity?
HRR methods : Target HR = [(HR max/peak - HR rest) x % intensity desired] + HR rest
HR method: Target HR = HR max/peak x % intensity desired
VO2 method: Target VO2 = VO2 max/peak x % intensity desired
MET method: Target MET = [(VO2 max/peak) / 3.5mL/Kg/min x % intensity desired
What other methods of prescribing intensity can be used?
The following can be used to modulate/refine the prescription of exercise intensity:
- Borg rating scale (RPE) - used in pulmonary/cardiovascular patients
- Talk test
What can be the problem with using METS to calculate intensity?
Sometimes misclassify exercise intensity
Don’t take into account individual factors
Under/over estimation of intensity
How much time should aerobic exercise be completed for?
Most adults:
→ 30-60 mins per day
→ Can start at 10 mins and progress upwards
→ More than 150 per week of moderate intensity or 75 mins per week of vigorous intensity exercise
What does time (doing aerobic exercise) depend on?
- goal of patient
- fitness level
- medical history
What types of aerobic exercises may you prescribe someone?
Aerobic exercise → continuous, whole body, rhythmic exercise that involved large muscle groups e.g. walking, cycling, swimming, jogging
- can require little previous skill to perform
What is exercise volume?
The product of the FITT principle and estimate total expenditure.
Measured via:
METS - (500-1000/week → decreases risk of cardiovascular disease in future)
KCal -1(000kcal/week)
How could progressive overload be used in aerobic activity?
Increase duration
Increase tempo
What does variability allow for?
→ prevention of overuse injuries such as: strains + stress fractures
→ prescription to be suited to CV status
→ prescription to be suited to medical history
Key point to avoid reversibility?
Exercises need to be maintainable/achievable long-term
e.g. add dancing
What does rate of individual progression depend on?
→ Individual health status
→ Training responses
→ Previous physical fitness
→ Program goals
Start low+slow and increase gradually along with FITT principles
Example of progression of aerobic exercise?
Step on spot → march on spot with high knees → march on spot with high knees and upper limbs → step-ups.
Seated throw + catch ball → Standing w/some stepping and reaching required → Rapid throw and catch requiring running to reach ball → Add in additional activity e.g. clapping/touching ground before catching ball.
