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Exercise Science for Health > Week Ten > Flashcards

Week Ten Flashcards

1
Q

What is aerobic exercise?

A
  • Any activity that you can sustain for more than just a few minutes (‘Cardio Exercise’)
  • Often considered the most important component of physical fitness and best indicator of overall health
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2
Q

What is cardiorespiratory endurance?

A

The ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

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3
Q

What are Endurance Sports?

A
  • A subset of sports in which the goal is prolonged athletic output over an extended distance or for an extended period of time
  • They are aerobic by nature
  • In general, the athlete is required to cover a fixed distance in the shortest time possible
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4
Q

What is the average aerobic fitness of an adult and athlete?

A
  • Average sedentary adult = 35 ml/kg/min

- Elite athletes can be as high as = 90 ml/kg/min

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5
Q

How do athletes get a high aerobic fitness?

A
  • They may have good genes, but they also train hard!

- When they train their bodies adapt

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6
Q

Why do we need acute responses to aerobic exercise?

A

-To supply oxygen and nutrients to the working muscles at a faster rate and volume

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7
Q

What is the basic physiology of breathing?

A

Breathing
-Oxygen is taken up by the alveoli in the lungs.
Blood passes through capillaries of the alveoli
-Oxygen is picked up by haemoglobin and transported to the heart
Heart
-Pumps oxygenated blood through the circulatory system to all organs and tissues in the body
Cells
-Oxygen is used to convert food through aerobic metabolism into adenosine triphosphate (ATP)
Physical Exertion
-More ATP is needed to perform the activity
Muscles
-Lungs, heart & blood vessels have to deliver more oxygen to the muscles to supply the required energy

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8
Q

During exercise what happens to the demand on oxygen and why?

A
  • Oxygen demand during exercise increases
  • Why? Muscles require more oxygen and nutrients (compared to rest) to produce the energy required for sustaining exercise
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9
Q

What is oxygen uptake related to?

A
  • Mass of exercising muscle
  • Metabolic efficiency
  • Exercise intensity
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10
Q

What is maximum oxygen uptake?

A

-Maximal oxygen uptake: The greatest amount of oxygen that can be used at the cellular level for the entire body

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11
Q

What is the equation for determining VO2max?

A 
-Fick Equation 
o	VO2 = CO (aO2 – vO2 ) 
-CO = Cardiac Output
-aO2 = arterial blood oxygen content 
-vO2 = venous blood oxygen content
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12
Q

What is cardiac output?

A

-The amount of blood pumped out of the heart in litres per minute (L/min) SV

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13
Q

What is the equation for cardiac output?

A

CO = HR x SV

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14
Q

What happens to cardiac output during exercise and why?

A

-Increases during exercise
Why?
-As a function of increases in HR and SV during exercise

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15
Q

What is heart rate?

A

-The number of times the heart beats per minute (beats per minute; bpm)

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16
Q

What happens to heart rate during exercise and why?

A

-HR increases during exercise
Why?
-Decreased/withdrawal parasympathetic stimulation and increased sympathetic stimulation,
-For the purpose of increasing the supply oxygen at a faster rate

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17
Q

What system is heart rate under?

A

-Heart Rate is under autonomic nervous control

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18
Q

What is the natural rhythm of heart rate?

A

100 bpm

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19
Q

What is the percentage of blood distribution in the body?

A 
Heart= 7%
Pulmonary vessels= 9%
Systemic capillaries= 7%
Systemic arterics and arterioles= 13%
Systemic veins and venules= 64%
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20
Q

During exercise what does the ANS do?

A

-ANS regulates volume and distribution
-Sympathetic stimulation causes:
o Vasoconstriction and vasodilation depending on the bodies needs

21
Q

What is stroke volume and the equation?

A
  • Amount of blood pumped out of the heart each beat (l/min)

- SV = End Diastolic Volume – End Systolic Volume

22
Q

What happens to stroke volume during exercise and why?

A 
-Increases at the onset of exercise
Why? 
-End-diastolic volume is increased by: 
o	Increased venoconstriction and 
o	Increased activity of the muscular pump (muscles contracting causing the blood to move faster through the one-way valves of the veins) 
= increased venous return
23
Q

What is blood pressure?

A

-Pressure blood exerts against the arterial walls
o Systolic blood pressure = the pressure exerted against the arterial walls as blood is forcefully ejected during ventricular contraction (during systole)

24
Q

What happens to blood pressure during exercise and why?

A

-Increases with exercise
Why?
-Higher stroke volume
o Rest systolic BP = 110 -139 mmHg,
o Maximal aerobic exercise = 200 - 260 mmHg
-Diastolic blood pressure = the pressure exerted against the arterial walls when no blood is being forcefully ejected through the vessels (during diastole)
o Stays the same or decreases

25
Q

What is aerobic exercise?

A

Greatest impact on both oxygen uptake and carbon dioxide production

26
Q

During aerobic exercise what happens?

A
  • Large amounts of oxygen diffuse from the capillaries into the tissues
  • Increased levels of carbon dioxide move from the tissue to the blood and blood to the alveoli
  • Increased depth of breathing (Tidal Volume; VT)
  • Increased frequency of breathing (f)
  • Increased minute ventilation (VE)
27
Q

What is the purpose for the responses to aerobic exercise?

A

-To maintain appropriate alveolar/blood concentrations of these gases

28
Q

Why do chronic adaptations occur?

A

-Continued stimuli causes adaptation

29
Q

What are respiratory adaptations during exercise?

A

-Pulmonary system has a big reserve (“overbuilt”) which meets the demands of vigorous exercise thus no need to change
-No consistent or significant changes of lung volumes or capacities
o Sport specific
-Land based no changes compared to non-athletes and athletes
-Swimming has seen increases in TLC and VC compared to land based and non-athletes
=Why swimmers breathing against a resistance, restricted breathing patter and repetition
-Maximal Exercise
o VE is increased
-Due to increase in frequency and VT
-Maintain voluntary ventilation due to improved strength and endurance on respiratory muscles
-Submax Exercise
o VT increases, frequency decreases
o Ventilation lower as a result of submax not being a major stress

30
Q

What are muscular adaptations in exercise?

A

-Increase in the aerobic capacity of the trained musculature
o Increased capillary density
o Increase mitochondrial density
-This adaptation allows the athlete to perform a given absolute intensity of exercise with greater ease after aerobic endurance training

31
Q

What are bone and connective tissue adaptations?

A

-Tendons, ligaments, and cartilage grow and become stronger proportional to the intensity of the exercise stimulus
o Consider weight-bearing activities

32
Q

What is maximal aerobic power in factors related to aerobic endurance performance?

A
  • As duration increases contribution from the aerobic energy system increases
  • High correlation between VO2max and performance in aerobic endurance events
33
Q

What is lactate threshold?

A

The speed or percentage of VO2max which represents the highest functional workload whereby lactate isn’t being accumulated to intolerable limits

34
Q

What lactate threshold is a indicator of and what does an elite athlete have?

A

-Potentially a better indicator of endurance performance than VO2max
-All elite athletes have high VO2max’s
o The one who can sustain the intensity at the highest % of their VO2max is the better competitor
-Therefore, aerobic endurance athletes should incorporate training at levels of elevated blood and muscle lactate to improve their lactate threshold

35
Q

What is exercise economy?

A
  • A measure of the energy cost of activity at a given exercise velocity
  • An improvement in exercise economy can enhance maximal aerobic power (VO2max) and lactate threshold
36
Q

What is exercise mode?

A

-The activity performed
o E.g. swimming, running, cycling
-Exercise mode should be specific to the activity performed by the athlete/individual
o The more specific the training mode is to the sport, the more specific the adaptation is = improved performance

37
Q

What is training frequency dependent on?

A
  • Intensity
  • Duration
  • Training status
  • Specific Sport Season
38
Q

What is required to maintain improvements and

A

-Fewer sessions required to maintain than gain improvements
-More than twice a week to see improvement - 3-5 days per week
o Balance between adaptation and not overtraining
-Importance of rest

39
Q

What is training intensity?

A

-Adaptations in the body are specific to the intensity of the training session
-The recommendation to exercise at 70% HR max to improve aerobic capacity is a general guideline
o Achieves sufficient intensity to stimulate training effect yet does not produce discomfort (e.g.. lactate accumulation) that prevents talking during the workout
o The lower limit may depend on an individual’s initial exercise capacity and state of training
-A previously sedentary person does not need to exercise above this threshold heart rate to improve physiological capacity
o Generally longer exercise duration offsets lower exercise intensity in terms of benefits
-20- 30 mins of exercise at 70% HR max and 45 mins of exercise at 60% HR max are both beneficial

40
Q

When does aerobic capacity improve?

A

-Aerobic capacity improves if exercise intensity regularly maintains a HR between 55 and 75% of maximum

41
Q

What is the age predicted HR equation?

A

208 – (0.7 x age)

42
Q

What is HR reserved equation?

A

APMHR – resting heart rate (RHR)

43
Q

What is target heart rate equation?

A

(HRR × exercise intensity) + RHR

44
Q

What is ratings of perceived exertion?

A
  • Can be used to regulate intensity of aerobic endurance training across changes in fitness level
  • May be influenced by external environmental factors
45
Q

What is power measurement?

A
  • Cyclists may use power-measuring cranks and hubs to regulate exercise intensity
  • % of max power output
  • % of max power output which correlates to VO2 max
46
Q

What is exercise duration?

A

-No threshold duration per workout exists for optimal aerobic improvement

47
Q

What is exercise duration dependent on?

A
  • Total work accomplished (duration or training volume)
  • Exercise intensity
  • The longer the exercise duration, the lower the exercise intensity
  • Frequency
  • Initial Fitness Level
48
Q

What is exercise progression?

A

-Progression of an aerobic endurance program involves increasing the frequency, intensity, and duration
o Should not increase by more than 10% each week

49
Q

What happens when exercise progression is now feasible?

A
  • When it is not feasible to increase frequency or duration, progression can occur with intensity manipulation
  • Progression of intensity should be monitored to prevent overtraining

Exercise Science for Health (10 decks)

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