chap 10 Flashcards
An average decline of about _______% per decade in VO2max occurs from age 25 to age 65
10
VO2 max can be improved by _ in women in their _ after_ weeks of training
15-17%, 80-90 yr, 24-32 weeks
aerobic training can improve what in OA
ability to sustain exercise at a fixed & submax level of energy expenditure + functional ability
energy cost of dressing and undressing
2-3 MET or 7-10.5 ml/kg/min
dressing and undressing can represent as munch as _ % of frail 80 y/old women VO2 max
50 to 75
aerobic endurance help prevent risk of
Direct effect
Coronary heart disease
Stroke
Hypertension
Diabetes
Osteoporosis
Combined results from randomized clinical trials indicate that:
Exercise based cardiac rehab in patients who have had a heart attack results _
20 to 25% lower death rate
in frailer older adult, aerobic endurance plays less of a role in_ and more a role in _
disease prevention, symptom alleviation
in frail OA, aerobic endurance help with what
- counter age-related physiological change
- control chronic disease
- maximize psychological health
- preserve ability to perform ADL
Principles of AET: Focus on Older Adults
- Specificity & Interval
- Training
- Overload
- Functional relevance
- Challenge
- Accommodation
Specific exercises elicit specific _
metabolic and physiological adaptation
Exercises must be specific to both the energy system targetted (__________________) and functional tasks of everyday life (___________________________________)
aerobic vs anaerobic, climbing a hill during a walk to the store
Can you name one exercise that would train the cardiovascular system and be functional for OA?
stair climbing, treadmill walking
medical clearance recommend for _ before doing a HIIT with OA
cigarette smoking, hypertension, diabetes, abnormal cholesterol levels and obesity
you need to establish what before begin a HIIT with OA
a base fitness level
main advantage of HIIT for OA
- enable OA to work harder for a longer period of time with greater comfort
- more realistic to daily energy demands
- works well with varied fitness levels: deconditioned, moderate, high
principle of continuous training
- > 6min of uninterrupted activity
- usually perform at a constant submax intensity
- more aerobic nature
must improve on: _ capacity prior to engaging in an _ exercise
aerobic, anaerobic
it has been reported that _% and % of patient with a first diagnosis of chronic heart failure are > and >_years
88 and 49%
65,80
Interval or Continuous Training…Which one is the best?
exercise program
- uphill treadmill walking over a 12 wks period at a frequency of 2 supervised sessions/week + 1 home session/week
Interval or Continuous Training…Which one is the best?
exercise protocol: supervised interval training protocol
Warm-up: 60% to 70% peak HR (10 min)
4 Intervals: at 90-95% peak HR
3 Active pauses: at 50% to 70% peak HR (4 min each)
Cool down: at 50% to 70% peak HR (3 min)
what do you think was adjusted during the treadmill training to maintain this% of peak HR
speed + inclination of treadmill
Training…Which one is the best?
exercise protocol: supervised moderate continuous
- 47min at 70 to 75% of peak HR
home program of MCT and AIT
MCT: home session: 47min outdoor walking without heavy breathing
AIT: AIT group performed four 4-minute intervals with an exercise intensity that made them breathing heavily without becoming too stiff in their leg (total of 38min)
