Week 7 - Aerobic fitness

Question 1

What is aerobic fitness?

Answer 1

→ 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

Question 2

What does an individuals rate of energy expenditure depend on?

Answer 2

Individual’s skill level and intensity of exercise

Highlights importance of correct exercise prescription.

Question 3

Why is it important that the correct energy expenditure is reached for aerobic exercise?

Answer 3

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.

Question 4

Benefits of aerobic fitness?

Answer 4

→ 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

Question 5

Types of aerobic exercise?

Answer 5

• Continuous or LISS (Low intensity steady state exercise)
• Fartlek
• Interval
• Circuit
• Weight training
• Cross

Question 6

What is continuous/LISS training

Answer 6

→ 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

Question 7

What is fartlek training?

Answer 7

→ Trains aerobic and anaerobic systems
→ ‘Speed play’
→ Running/cycling/sitting
→ Short bursts of intense activity followed by active recovery
→ Continuous

Question 8

What is interval training?

Answer 8

→ Improves speed/power
→ High bursts with occasional breaks

Question 9

What is circuit training

Answer 9

→ Can also involve musclular strength
→ Each exercise has station
→ 6-10 stations
→ ALL FITNESS ELEMENTS
→ USED IN PULMONARY REHABILITATION

Question 10

What is cross training

Answer 10

Mixed approach to training
Variety
Should maintain specificity

Question 11

What do the ACSM recommend for frequency of aerobic exercise in a week?

Answer 11

3-5x a week

Question 12

What can you use to measure intensity?

Answer 12

Heart rate reserve measures

VO2 max - can be used as predictor of current fitness level

METS

Question 13

Why is it important to ensure that intensity is correct in exercise prescription?

Answer 13

Exercising below the minimum threshold won’t improve aerobic fitness parameters.

Question 14

What is the equation for HR reserve?

Answer 14

Maximum HR - Resting HR

Question 15

What is 1 MET equal to?

Answer 15

Oxygen uptake for 3.5ml/kg/minute

Question 16

What do METS represent?

Answer 16

How much oxygen (L) is consumed for your body weight

Question 17

For the heart rate reserve method how do you know what zone the individual is working in?

Answer 17

Light - 30-39% of HR reserve

Moderate - 40-59% of HR reserve

Vigorous - 60-89% of HR reserve

Question 18

Methods of prescribing exercise intensity?

Answer 18

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

Question 19

What other methods of prescribing intensity can be used?

Answer 19

The following can be used to modulate/refine the prescription of exercise intensity:

• Borg rating scale (RPE) - used in pulmonary/cardiovascular patients
• Talk test

Question 20

What can be the problem with using METS to calculate intensity?

Answer 20

Sometimes misclassify exercise intensity
Don’t take into account individual factors
Under/over estimation of intensity

Question 21

How much time should aerobic exercise be completed for?

Answer 21

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

Question 22

What does time (doing aerobic exercise) depend on?

Answer 22

• goal of patient
• fitness level
• medical history

Question 23

What types of aerobic exercises may you prescribe someone?

Answer 23

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

Question 24

What is exercise volume?

Answer 24

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)

Question 25

How could progressive overload be used in aerobic activity?

Answer 25

Increase duration
Increase tempo

Question 26

What does variability allow for?

Answer 26

→ prevention of overuse injuries such as: strains + stress fractures
→ prescription to be suited to CV status
→ prescription to be suited to medical history

Question 27

Key point to avoid reversibility?

Answer 27

Exercises need to be maintainable/achievable long-term

e.g. add dancing

Question 28

What does rate of individual progression depend on?

Answer 28

→ Individual health status
→ Training responses
→ Previous physical fitness
→ Program goals

Start low+slow and increase gradually along with FITT principles

Question 29

Example of progression of aerobic exercise?

Answer 29

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.