Week 9- Aerobic Endurance Flashcards
Physical fitness is a general term to describe ability to perform physical work. Physical work requires what 4 things?
- Cardiorespiratory function
- Muscular strength
- Muscular endurance
- Musculoskeletal flexibility
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 (_______)
- poor to superior
- expenditure
- VO2 max
- What is a VO2 max?
- What are some factors that influence VO2 max?
VO2 max = maximum amount of O2 consumed/minute when the individual has reached maximum effort
Influenced by:
- Age
- Gender
- Heredity
- Inactivity
- Disease
What are 4 common clinical ways to assess aerobic fitness?
- Modified Bruce Protocol
- 2MWT
- 6MWT
- Cycle Ergometer Test
What is endurance?
The ability to work for prolonged periods of time and the ability to resist fatigue.
What is the difference between muscular endurance and cardiovascular endurance?
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.
What is aerobic conditioning?
Improving the energy utilization of the muscle through an exercise program.
With aerobic conditioning, improvement in energy utilization is a direct result of increased levels of what 3 things?
- Oxidative enzymes in the muscles
- Mitochondrial density and size
- Muscle fiber capillary supply
- What is the goal of aerobic exercise?
- Important to remember the _____ and ______ principles.
- Adaptation, which results in increased efficiency of the CV system and active muscles.
- FITT and SAID
With training, performance improves as the body adapts so that the same amount of work can be performed at a _______ physiological cost.
lower
- 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?
- organism, threshold
- Yes
Deconditioning occurs with prolonged _________/ ________ lifestyle. Decrease occurs ______.
- prolonged bed rest/sedentary lifestyle
- rapidly (maximum O2 consumption, CO (SV), muscular strength)
What all does bed rest decrease?
- Muscle mass
- Strength
- CV function
- Blood volume
- Plasma volume
- Orthostatic tolerance
- Exercise tolerance
- BMD
_______ and _______ of activity determine what energy metabolic system contributes.
Duration and intensity
What are the 3 major energy systems?
- Adenosine Triphosphate Phosphocreatine (ATP-PC)
- Anaerobic Glycolytic System
- Aerobic System
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
- muscle
- anaerobic
- rest
- short burst
- 30s
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
- anaerobic
- muscle
- lactic acid
- moderate
- 30th-90th
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
- glycogen, fats, and proteins
- aerobic
- mitochondria
- number and concentration
- 2 minutes
Effective endurance training for any population must produce a __________ or _________ response.
conditioning or CV response
What are the 4 cardiac responses to endurance training?
- Increased myocardial contractility
- Increased cardiac output
- Increased HR
- Increase SBP
What are the vascular responses to endurance training?
- 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.
What are the parts of the FITT principle?
- Frequency
- Interval
- Time
- Type
Training produces _________ and/or __________ adaptation. Training for a particular sport or event is dependent on the ___________ principle.
- cardiovascular and/or muscular
- specificity
With aerobic endurance, _________ may be less important than intensity or duration. It may vary depending on health and age of individual.
frequency
Frequency Expert Opinion?
- 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
Intensity is based on the _________ and _________ principles. Intensity must be increased once adaptation occurs to continue or improve.
overload and specificity
Training stimulus thresholds are dependent on what things?
- Level of health
- Level of activity
- Age
- Gender
With intensity, conditioning response generally occurs at __-__% of maximum HR and/or __-__% VO2max.
- 60-90%
- 50-85% (sedentary could responds to 40-50%)
Exercising at ____ intensity for ________ period of time (____) produces greater improvement in VO2max than exercising at moderate intensity for a longer period of time.
- high
- shorter
- HIIT
_______ intensity and ________ the exercise intervals = faster training effect
-higher, longer
In regards to Time, the optimal duration of exercise for CV conditioning is dependent on _____ _____ performed, ________, and _____________.
- total work
- frequency
- intensity
Generally, the greater the intensity the _________ the duration needed for adaptation.
shorter
Time Expert Opinion?
- 20-30 minute session at 60-70% is optimal
- 10-15 minutes adequate with high intensity
- Three 5 minute daily periods for deconditioned individuals.
In regards to Types, there are many different types, it is important to involve ______ muscle groups for aerobic.
large
What is the ideal aerobic program?
Program created to meet individual needs and capacities of the pt with these in mind.
- skill of individual
- competitiveness and aggressiveness
- environmental conditions
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
- temp, capillaries, risk of injury
- fatigue or reducing energy stores
Cool-down Period:
- Similar to Warm-up
- Approximately __-__ minutes
- ______ body movements and _______ stretching (prevent pooling, prevent fainting, enhance recovery period)
- 5-10 minutes
- Whole, static
