Aerobic Performance

Question 1

specificity principle

Answer 1

You must train the muscle for the property that you want to enhance

Question 2

Who will see the most gains?
• A = 42 year old man with BMI 30, office executive
• B = 42 year old man with BMI 22, gym teacher

Answer 2

A, because he has lower fitness so more room for improvement. He also has a sedentary job.

Question 3

What’s the best way to prescribe an exercise prescription?

Answer 3

Maximum Exercise Stress Test with Gas Analysis

Question 4

What is VO2 max?

Answer 4

point at which VO2 plateaus despite intensity increasing

Question 5

whats the gold standard?

Answer 5

someone exercising to max ability

Question 6

goal of gold standard?

Answer 6

reach VO2 max

Question 7

what does VO2 indicate?

Answer 7

tells you how much oxygen your body can use and deliver for muscular work

Question 8

what is a limitation of GXT?

Answer 8

a lot of motivation is needed

Question 9

how can you use GXT?

Answer 9

assess heart rate, compare values to where they are expected to be

Question 10

measured by blood samples to

determine when lactate clearance is falling behind lactateproduction

Answer 10

lactate threshold

Question 11

Measurements of oxygen consumption, carbon dioxide production, respiratory rate and volume

Answer 11

ventilatory threshold

Question 12

whats the relationship b/w heart rate and workload?

Answer 12

for every MET increase in intensity, HR increases 8-12 beats

Question 13

whats the relationship b/w SBP and workload?

Answer 13

same as HR; should increase 8-12 mm Hg systolic

Question 14

For steady rate exercise, SBP does what?

Answer 14

it increases sharply and once steady rate is reached, it stabilizes

Question 15

Diastolic, regardless of incremental or steady rate exercises should do what?

Answer 15

stay about the same

Question 16

4 components of a training session

Answer 16

warm up
training zone
cool down
stretching

Question 17

Why is preload in cool down important where it gets decreased?

Answer 17

brings vital signs back to normal

Question 18

what is preload?

Answer 18

volume of blood returning to left ventricle to enhance contraction

Question 19

what is FITTVP?

Answer 19

frequency
intensity
time
type
volume
progression

Question 20

difference between VT1 and VT2

Answer 20

lowest and highest ends of training zones;

VT1 compares to VO2 and VT2 compares to VCO2

Question 21

overload principle for moderate and vigorous intensity

Answer 21

55-70 HRmax for moderate

70-85 HRmax for vigorous

Question 22

how do you determine HRmax?

Answer 22

220-age

Question 23

HRR formula

Answer 23

(HRmax- HRrest) x intensity + HRrest

Question 24

For HRR, what are the different % for levels of intensity?

Answer 24

less than 40 % for low intensity
40-60% moderate intensity
60-90% high intensity

Question 25

whats more accurate: HRmax or HRR?

Answer 25

HRR formula is more accurate and has less error when looking at the relationship between HR and VO2

Question 26

How much does 1 MET equal?

Answer 26

3.5 mL O2/kg/min

Question 27

What is 1 MET defined as?

Answer 27

resting, seated adult oxygen consumption

Question 28

What are the MET levels

Answer 28

light= 1.6-3.9 moderate= AIM here = 4 - 5.9 heavy= 6-7.9 very heavy= 8-9.9

Question 29

what is moderate for RPE scale?

Answer 29

3-4

Question 30

What do you want the client to focus on when determining RPE?

Answer 30

focus on total feeling of exertion

Question 31

what is moderate in the BORG scale?

Answer 31

12-14

Question 32

Max HR is lower for what type of exercises?

Answer 32

upper extremity exercises

Question 33

If you need to work at a lower intensity, how can you maintain the same workload? What needs to increase?

Answer 33

increase the duration of their exercise

Question 34

HRR levels?

Answer 34

``` low= less than 40 moderate = 40-60 high= 60-90 ```

Question 35

What are 2 things you should increase before increasing intensity?

Answer 35

duration and frequency

Question 36

volume formula

Answer 36

F x I x T

Question 37

Total Energy Expenditure of ? is associated with lower rates of CVD and lower mortality rates

Answer 37

500-1000 MET-min/week

Question 38

Exercise dose recommendations for adults?

Answer 38

moderate intensity 150 min/week OR 75 minutes vigorous intensity/week PLUS 2 days strength training and flexibility

Question 39

For adults 65 and older, what do you do for exercises?

Answer 39

stays the same as normal adults but you add in balance exercises

Question 40

What should you include in the INITIAL phase?

Answer 40

``` 10-15 min warm up 40-60% HRR extended cool down duration begins at 15 min, GOAL: 30-60 min takes about 1-4 weeks ```

Question 41

When do you progress?

Answer 41

If you're using HR formula, progress when the HR during training zone is at or below the lower prescribed range.

Question 42

general guideline for progression

Answer 42

increase of 5-10 minutes | each session every 1-2 weeks for the first month tomonth and a half of training

Question 43

What do you change for the improvement stage?

Answer 43

shorter warm up and cool down increase duration and intensity usually 5-24 weeks

Question 44

What happens during maintenance stage?

Answer 44

weeks 24+ 3-5 days/week 20-60 min

Question 45

How do you maintain aerobic fitness?

Answer 45

keep the intensity!!

Question 46

types of aerobic training

Answer 46

intermittent interval continuous

Question 47

intermittent training

Answer 47

start for 5 stop for 5

Question 48

interval training

Answer 48

start at a low intensity, then jump up to moderate intensity and then come back down to low intensity

Question 49

continuous training

Answer 49

training at the same intensity level throughout

Question 50

Minimizes lactic acid buildupo Less fatigue Can work at high intensity Quick recovery period

Answer 50

interval training

Question 51

4 key components of ex prescription?

Answer 51

individualization progressive overload recovery specificity

Question 52

Intention to perform a behavior is the MAIN determinant whether or not the person will ACTUALLY perform the target behavior

Answer 52

theory of planned behavior

Question 53

The sense that one has the skills, knowledge, andconfidence to perform a behavior (ie. Exercise, smoking cessation etc.)

Answer 53

self efficacy

Question 54

CENTRAL component of most theories of behavior change

Answer 54

self efficacy

Question 55

the “where, what, when” of exercising

Answer 55

action planning

Question 56

How will I get back on the horse if I fall off?

Answer 56

coping planning

Question 57

5 A model

Answer 57

``` agenda asses advise assist arrange follow up ```

Question 58

readiness for change | knowledge of risks/problems

Answer 58

assess

Question 59

goal setting must be?

Answer 59

precise measurable realistic