Aerobic_Fitness_Brainscape Flashcards
(42 cards)
What is cardiorespiratory endurance?
The ability to produce energy through improved oxygen delivery to working muscles.
Which body systems are involved in cardiorespiratory endurance?
Cardiovascular and respiratory systems.
What is the major function of the cardiorespiratory system?
To provide oxygen to tissues, especially during prolonged exertion.
What are some consequences of poor cardiorespiratory endurance?
Hypokinetic diseases such as hypertension, heart disease, chronic low back pain, and obesity.
What is a major benefit of endurance training for red blood cells?
It increases the oxygen-carrying capacity of the blood.
How does aerobic training affect stroke volume?
It increases stroke volume due to hypertrophy of the heart.
How does aerobic training affect capillaries?
It increases capillary density in the muscles.
What effect does training have on mitochondrial function?
It increases the number and efficiency of mitochondria in muscles.
What fuels are stored more efficiently with aerobic training?
Glycogen and triglycerides, along with related enzymes.
What cardiovascular changes result from aerobic training?
Decreased resting HR, lower HR at a given workload, and reduced blood pressure.
How does aerobic training affect recovery time after exercise?
It decreases recovery time.
What effect does aerobic training have on blood lipids?
It reduces blood lipid levels.
How does aerobic training affect fat utilization?
It allows for earlier and more efficient use of fats as fuel.
How much physical activity per week is recommended for health benefits?
150 minutes per week.
What is a preconditioning program?
An 8–12 week program to gradually develop cardiorespiratory fitness.
What happens during the first 2–3 weeks of preconditioning?
Progression should be slow and enjoyable to reduce muscle soreness.
What is Progressive Resistance Exercise (PRE)?
Gradual overload of body systems to increase their capacity.
How long should you wait between strenuous aerobic workouts?
18–24 hours.
What is the principle of ‘use it or lose it’ in aerobic fitness?
Fitness levels decline if the next workout is delayed beyond 24–48 hours.
How should hard and light workouts be scheduled?
Alternate between them to reduce injury risk and allow recovery.
How often should extremely hard workouts be done?
No more than 3 times per week, with one all-out session weekly.
What should guide your training schedule besides time and effort?
Listen to your body and adapt accordingly.
What are key safety and effectiveness guidelines for aerobic training?
Dress appropriately, use soft surfaces, include cross-training.
What does FITT stand for in aerobic training?
Frequency, Intensity, Time, and Type.
