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S3 - Clinical Practice 2 > Week 9- Aerobic Endurance > Flashcards

Week 9- Aerobic Endurance Flashcards

1
Q

Physical fitness is a general term to describe ability to perform physical work. Physical work requires what 4 things?

A
  • Cardiorespiratory function
  • Muscular strength
  • Muscular endurance
  • Musculoskeletal flexibility
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2
Q

Fitness Levels:

  • A continuum which can range from ____ to _______
  • Based on energy __________ during a bout of physical work
  • Often based on direct or indirect measurement of body’s maximum oxygen consumption (_______)
A
  • poor to superior
  • expenditure
  • VO2 max
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3
Q
  • What is a VO2 max?

- What are some factors that influence VO2 max?

A

VO2 max = maximum amount of O2 consumed/minute when the individual has reached maximum effort

Influenced by:

  • Age
  • Gender
  • Heredity
  • Inactivity
  • Disease
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4
Q

What are 4 common clinical ways to assess aerobic fitness?

A
  • Modified Bruce Protocol
  • 2MWT
  • 6MWT
  • Cycle Ergometer Test
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5
Q

What is endurance?

A

The ability to work for prolonged periods of time and the ability to resist fatigue.

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6
Q

What is the difference between muscular endurance and cardiovascular endurance?

A

Muscular Endurance
-Ability of an isolated muscle group to perform repeated contractions over a period of time
Cardiovascular Endurance
-Ability to perform large muscle dynamic exercises.

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7
Q

What is aerobic conditioning?

A

Improving the energy utilization of the muscle through an exercise program.

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8
Q

With aerobic conditioning, improvement in energy utilization is a direct result of increased levels of what 3 things?

A
  • Oxidative enzymes in the muscles
  • Mitochondrial density and size
  • Muscle fiber capillary supply
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9
Q
  • What is the goal of aerobic exercise?

- Important to remember the _____ and ______ principles.

A
  • Adaptation, which results in increased efficiency of the CV system and active muscles.
  • FITT and SAID
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10
Q

With training, performance improves as the body adapts so that the same amount of work can be performed at a _______ physiological cost.

A

lower

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11
Q
  • Adaptation is dependent on the ability of the _________ to change and the training stimulus _________.
  • Does a person with a low level of fitness have more potential to improve than one who has a high level of fitness?
A
  • organism, threshold

- Yes

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12
Q

Deconditioning occurs with prolonged _________/ ________ lifestyle. Decrease occurs ______.

A
  • prolonged bed rest/sedentary lifestyle

- rapidly (maximum O2 consumption, CO (SV), muscular strength)

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13
Q

What all does bed rest decrease?

A
  • Muscle mass
  • Strength
  • CV function
  • Blood volume
  • Plasma volume
  • Orthostatic tolerance
  • Exercise tolerance
  • BMD
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14
Q

_______ and _______ of activity determine what energy metabolic system contributes.

A

Duration and intensity

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15
Q

What are the 3 major energy systems?

A
  • Adenosine Triphosphate Phosphocreatine (ATP-PC)
  • Anaerobic Glycolytic System
  • Aerobic System
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16
Q

ATP-PC:

  • Phosphocreatine and ATP are stored in _______ cell
  • Phosphocreatine is fuel source
  • _________
  • Supply of ATP-PC replenished at _____
  • Energy for _____ ________ of activity
  • Major source of energy during first ~__ seconds of intense exercise
A
  • muscle
  • anaerobic
  • rest
  • short burst
  • 30s
17
Q

Anaerobic Glycolytic System:

  • Glycogen (glucose) fuel source (glycolysis)
  • _________
  • ATP resynthesized in ______ cell
  • ______ ____ by product of ATP synthesis
  • Provides energy for _________ intensity and short-duration activities
  • Major source of energy for ~__th-__th second of exercise
A
  • anaerobic
  • muscle
  • lactic acid
  • moderate
  • 30th-90th
18
Q

Aerobic System:

  • _______, ____, and ________ fuel sources
  • _______
  • ATP synthesized in ________ of muscle cell
  • Ability to metabolize oxygen related to _______ and ________ of mitochondria
  • System predominantly used after __ minutes of exercise and beyond
A
  • glycogen, fats, and proteins
  • aerobic
  • mitochondria
  • number and concentration
  • 2 minutes
19
Q

Effective endurance training for any population must produce a __________ or _________ response.

A

conditioning or CV response

20
Q

What are the 4 cardiac responses to endurance training?

A
  • Increased myocardial contractility
  • Increased cardiac output
  • Increased HR
  • Increase SBP
21
Q

What are the vascular responses to endurance training?

A
  • Generalize vasoconstriction shunting arterial blood to working areas.
  • Veins of working and nonworking muscles constricted to increase cardiac return.
  • The muscles trained develops a greater oxidative capacity with an increase in blood flow to the area.
22
Q

What are the parts of the FITT principle?

A
  • Frequency
  • Interval
  • Time
  • Type
23
Q

Training produces _________ and/or __________ adaptation. Training for a particular sport or event is dependent on the ___________ principle.

A
  • cardiovascular and/or muscular

- specificity

24
Q

With aerobic endurance, _________ may be less important than intensity or duration. It may vary depending on health and age of individual.

A

frequency

25
Q

Frequency Expert Opinion?

A
  • 3-4x/week
  • 150-300 minutes of moderate intensity aerobic exercise per week for adults
  • 2x/week does not generally produce CV changes, but may in highly deconditioned/sedentary individuals
26
Q

Intensity is based on the _________ and _________ principles. Intensity must be increased once adaptation occurs to continue or improve.

A

overload and specificity

27
Q

Training stimulus thresholds are dependent on what things?

A
  • Level of health
  • Level of activity
  • Age
  • Gender
28
Q

With intensity, conditioning response generally occurs at __-__% of maximum HR and/or __-__% VO2max.

A
  • 60-90%

- 50-85% (sedentary could responds to 40-50%)

29
Q

Exercising at ____ intensity for ________ period of time (____) produces greater improvement in VO2max than exercising at moderate intensity for a longer period of time.

A
  • high
  • shorter
  • HIIT
30
Q

_______ intensity and ________ the exercise intervals = faster training effect

A

-higher, longer

31
Q

In regards to Time, the optimal duration of exercise for CV conditioning is dependent on _____ _____ performed, ________, and _____________.

A
  • total work
  • frequency
  • intensity
32
Q

Generally, the greater the intensity the _________ the duration needed for adaptation.

A

shorter

33
Q

Time Expert Opinion?

A
  • 20-30 minute session at 60-70% is optimal
  • 10-15 minutes adequate with high intensity
  • Three 5 minute daily periods for deconditioned individuals.
34
Q

In regards to Types, there are many different types, it is important to involve ______ muscle groups for aerobic.

A

large

35
Q

What is the ideal aerobic program?

A

Program created to meet individual needs and capacities of the pt with these in mind.

  • skill of individual
  • competitiveness and aggressiveness
  • environmental conditions
36
Q

Warm-up Period:

  • Addresses the time lag between the onset of activity and bodily adjustments to meet the physical requirements (increases muscle _____, dilation of _________, reduces _____ _ ______)
  • Should be gradual and sufficient to increase core and muscle temperature without causing _________ or reducing ________ stores
  • Example: 10 minute period of total body movement exercises i.e. walking or light jogging
A
  • temp, capillaries, risk of injury

- fatigue or reducing energy stores

37
Q

Cool-down Period:

  • Similar to Warm-up
  • Approximately __-__ minutes
  • ______ body movements and _______ stretching (prevent pooling, prevent fainting, enhance recovery period)
A
  • 5-10 minutes

- Whole, static

S3 - Clinical Practice 2 (13 decks)

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