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Flashcards in Chapter A Deck (23):
1

Exercise reduce breast cancer risk by

20-80%

Specially in women with BMI

2

First physical Activity guidelines ACSM 1978

15-60 min aerobic activity using large muscle groups 3-5 d/week

Intensity at 50-85% Vo2 max or 60-90% max Hr

3

Physical activity guidelines ASCM 1990

20-60 min moderate to vigorous intensity exercise 3-5 d/week

50-85% Vo2 max or 60-90% max HR

Plus
Resistance training : 1 set 8-12 reps each major muscles 2d/week

4

Physical activity guidelines ASCM and CDC 1995

Every adult 30 min or more of moderate intensity most days of the week.

Goal was recommend a dose of physical activity that was achievable by primary target population : over weight and inactive

5

Physical activity guidelines
By surgeon general 1996

30 min brisk walk
30 min lawn mowing/
15 min run
45 min volleyball

Focus on combining moderate abd vigorous intensity exercise
Focus on contributions made by activities of daily living

6

Problems with 1995/1996 guidelines

No randomized-controlled clinical trials to evaluate the impact on health

Based on indirect evidence only

7

Physical activity guidelines ASCM 1998

20-60 min continuous or intermittent aerobic activity at 90% max Hr or 85% Vo2 max 3-5 d/week
Duration determined by intensity
Resistance training: 1 set 8-100 reps using all major muscle groups 2-3 d/week
Flexibility: stretch major muscles groups 2-3 days /week

8

Physical activity guidelines ASCM NOW

1.role of vigorous exercise explicitly stated
Adults encouraged to do vigorous exercise for 30 min 5d/week
2.Vigorous exercise for 20 min 3 d/week
Combination of moderate and vigorous is advised
Dose response relationship: more is better

9

VO2 max

Maximum volume of oxygen body can consume during intense, whole body exercise while breathing air at sea level

The highest rate of oxygen consumption attainable during maximal or exhaustive exercise

10

VO2 max AKA

Aerobic powers
Aerobic capacity
Maximal oxygen uptake

11

VO2 max depends on

Number of RBC
Number of Mitochondria
Health of your lungs

12

Aerobic training increase

Muscle capillary density
Myoglobin
Mitochondrial density
Mitochondrial enzymes
Muscle glycogen and far stores

13

Aerobic training has no effect on

Fiber type
Anaerobic enzymes
Buffering capacity
ATP-PCr enzymes

14

Training shifts lactate threshold to the

Right

15

At athlete must run at a ------pace in order to accumulate the same amount of blood lactate as before training

Faster

16

Anaerobic training increases

ATP-PCr enzymes
Glycolytic enzymes
Buffering capacity

17

Anaerobic training has no effect on

Aerobic enzymes

18

This kind of mutation is associated with gross muscle hypertrophy in a child

Myostatin Mutation

19

You can improve your VO2 max by

Carefully controlled and measure exercise after 6 months

20

This is indirect measure of individual's maximal capacity to do aerobic work

VO2 max

21

Muscle fibers are dependent on 2 factors for O2 consumption

1. External delivery system
2. Mitochondria

Which of the 2 factors is most important ?
External delivery is the limiting factor

22

Elite sprinters need mostly what kind of fibers

60-80% fast twitch mostly type IIA
Oxidative-gllycolyitc FR

23

Marathon runners need what the of fibers

70-90% slow twitch ( of the fast twitch most is type II a