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Flashcards in Aerobic Endurance Deck (42)
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1
Q

physical fitness

A

general term to describe ability to perform physical work

2
Q

physical work requires

A
  • cardiorespiratory function
  • muscular strength
  • muscular endurance
  • musculoskeletal flexibility
3
Q

fitness levels are what

A

a continuum which range from poor to superior

4
Q

what is fitness levels dependent on

A
  • energy expenditure during a bout of physical work

- VO2 max

5
Q

VO2 max

A

max amount of oxygen consumed per minute when the individual has reached max effort

6
Q

what is VO2 max influenced by

A
  • age
  • gender
  • heredity
  • inactivity
  • disease
7
Q

common clinical ways to assess aerobic endurance

A
  • modified bruce protocol
  • 2 min walk test
  • 6 min walk test
  • cycle ergometer test
8
Q

endurance

A

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

9
Q

muscular endurance

A

ability of an isolated muscle group to perform repeated contractions over a period of time

10
Q

CV endurance

A

ability to perform large muscle dynamic exercises

- walking, swimming, and/or biking for long periods of time

11
Q

aerobic conditioning improves what

A

the energy utilization of the muscle through an exercise program

12
Q

what is improvement of energy utilization a direct result of

A

increased levels of

  • oxidative enzymes in the muscle
  • mitochondrial density and size
  • muscle fiber capillary supply
13
Q

what is the goal of aerobic exercise

A

adaptation

14
Q

adaption results in what

A
  • increased efficiency of the CV system and active muscles
15
Q

what happens to the body when training performance improves due to an adaptation

A

same amount of work can be performed at a lower physiological cost

16
Q

what is adaptation dependent on

A
  • ability of the organism to change and the training stimulus threshold
17
Q

do people with low level of fitness have more improvement of fitness or people with high level of fitness

A

low level of fitness

18
Q

when does deconditioning occur

A

with prolonged bed rest/sedentary lifestyle

19
Q

what decreases rapidly with deconditioning

A
  • max oxygen consumption
  • cardiac output
  • muscular strength
20
Q

bed rest leads to

A

decreased of everything u can think of

21
Q

duration and intensity of activity determines what

A

which metabolic system contributes

22
Q

ATP-PC system

A
  • anaerobic
  • energy for short, quick bursts of activity
  • during first 30s of intense exercise
23
Q

anaerobic glycolytic system

A
  • anaerobic
  • moderate intensity and short duration activity
  • energy source for 30th-90th second of exercise
24
Q

aerobic system

A
  • aerobic

- used after 2nd minute of exercise and beyond

25
Q

what is the fuel source for ATP-PC system

A

phosphocreatine

26
Q

what is the fuel source for the glycolytic system

A

glycogen

27
Q

what is the fuel source for aerobic system

A

glycogen, fats, proteins

28
Q

endurance training

A

fq or duration of physical activity to maintain certain level of aerobic fitness is less than required to improve it

29
Q

effective endurance training for any population must produce what

A

a conditioning or cardiovascular response

30
Q

a cardiac response increases what

A

myocardial contractility
cardiac output
HR
systolic blood pressure

31
Q

what happens with the vascular response with endurance training

A
  • generalized vasoconstriction shunting arterial blood to working areas
  • veins of working and nonworking muscles pump to increase cardiac return
  • muscles traning develops a greater ocidative capacity with an increase in blood flow to the area
32
Q

frequency of aerobic endurance

A
  • not clear cut
  • less important than intensity or duration
  • depends on health and age of individual
33
Q

optimal frequency of training according to experts

A
  • 3-4x/week
  • 150-300mins of moderate intensity of aerobic exercise
  • 2x a week doesnt do anything
34
Q

what is intensity based on

A

overload principle and specificity principle

- must be increased when adaptation occurs

35
Q

training stimulus threshold dependent on:

A

level of health
level of activity
age
gender

36
Q

conditioning response generally occurs when

A

60-90% max HR

50-85% VO2max

37
Q

exercise at high intensity for shorter period of time produces what

A

greater improvement in VO2max than exercising at moderate intensity for a longer period of time

38
Q

high intensity and longer exercise intervals =

A

faster training effect

39
Q

optimal time for aerobic endurance is dependent on what

A

on total work performed, intensity and fq

- greater intensity, shorter duration

40
Q

ideal program

A

meet individual needs

- skill of individual, competitiveness and aggressiveness, environmental conditions

41
Q

warm up does what

A
  • address lag time
  • increase muscle temp
  • dilation of capillaries to improve circulation
  • reduce risk of injury
42
Q

cool down period does what

A
  • prevent pooling of blood in extremities
  • prevent faintint by increasing return of blood to heart and brain
  • enhance the recovery period with oxidation of metabolic waste and replacement of energy stores