Aerobic Exercise Flashcards
ability to perform large mm, dynamic exercise for long periods of time
cardiovascular endurance
ventilation of the lungs and O2 consumption
for pts with pulmonary disease or obese pts
pulmonary endurance
cardiorespiratory training results in: (3)
- higher fitness levels
- slows the decline in functional capacity with normal aging
- re-condition individuals with illness or chronic disease
Aerobic fitness depends on… (3)
- cardiovascular system
- respiratory system
- exercising muscles
maximal oxygen consumption expressed as mL O2/kq of body weight per minute
VO2 Max
analyze inspired air vs. expired air during maximal cardiovascular exercise
- highly accurate, but expensive
- used for diagnostic purposes/research
- usually uses bike or treadmill
direct measure of VO2 max
analyze inspired air vs/ expired air during submaximal cardiovascular exercise
- uses relationship between HR (CO) and VO2
- uses treadmill or bike
indirect measure of VO2 max
data from standardized tests/metabolic formulas; no gases analyzed
- good for large group of untrained individuals
- usually submaximal exercise
- can use bike or treadmill
- other standard tests include 1.5 mi run, 3 min step test
predicted assessing VO2 max
3 normal physiological responses to exercise:
- sympathetic nervous system response: increase in blood flow to skeletal mm
- cardiac effects
- peripheral effects
overall decrease in total peripheral resistance (TPR) with activity: (2)
- vasodilation to working mm
- vasoconstriction of vessels from non-working mm and organ systems
3 benefits of cardiovascular exercise:
- reduced resting HR and reduced HR at a standard exercise load
- increased efficiency of the heart
- decreased resting blood pressure
- can improve VO2 max 5-30% and up to 50% in endurance athletes
- increase utilization of fats and carbohydrates
- increased production and size of mitochondria = increased efficiency/energy usage = increased energy
What is needed to develop an appropriate conditioning program? (4)
- mode of exercise
- frequency of exercise
- duration of exercise
- intensity of exercise
______:exercises that are repetitive. large-mm movements that are rhythmical in nature and use large amounts of O2
ie. running, walking, cycling, swimming, rowing, etc.
mode of exercise
______: usually 3-5 times a week
Novice: 2-3x week
Intermediate: 3-4x week
Experienced: 4-5x week
frequency of aerobic conditioning
_____: generally 20-30 minutes of continuous, intermittent (interval), or circuit training aerobic activity
duration of CV exercise
_____: minimum of 10 minute bouts multiple times/ day necessary to improve aerobic capacity (cumulative)
- 3-5 min bouts in deconditioned pt is effective
- continuous, interval, or circuit
variations of aerobic exercise
Variation ______:
no rest interval, exercise is performed for entire duration, changes minimally
continuous
Variation ______: repeated higher intensity bouts (80%) with active rest (30-45%)
interval
Variation ______: Employs several modes of that mix large and small mm groups as well as static and dynamic effort; improves strength and endurance
circuit
_______ plays the principle role in maintaining increases in aerobic power. It should be between # - #% of Max HR.
Intensity
60-90%
Calculating Maximum HR formula:
MHR = 220 - age
Calculating Target HR formula: simple, quick way, but not most accurate
60 - 90% of MHR
ie. MHR x .6 = Target HR
Calculating Target HR - Karvonen Equation:
Target HR =
resting HR + (% intensity (MHR - resting HR))
calculate your own target HR if you are wanting to train at __ of your max HR.
(resting HR will be 70)
- 60%
- 75%
- 85%
- 90%
- Reg equation = 117. Karvonen = 145
- Reg = 146.25. Karvonen = 163.75
- Reg = 165.75. Karvonen = 176.25
- Reg = 175.50. Karvonen = 182.50
