Principles of Aerobic Exercise

Question 1

The ability to perform physical work is defined as what?

Answer 1

fitness

Question 2

Measure of the body’s capacity to use O2 is called what?

Answer 2

VO2Max

Question 3

How is VO2Max measured?

Answer 3

mL of O2/kg per minute

Question 4

The ability to work for prolonged periods of time and resist fatigue is called what?

Answer 4

endurance

Question 5

What is Aerobic Exercise Training (Conditioning)?

Answer 5

Augmentation of the energy utilization of the muscle due to an exercise program

Question 6

What is Adaptation?

Answer 6

CV system and muscles adapt to training stimulus over time

Question 7

Measure of oxygen used by the myocardial muscle is called what?

Answer 7

mVO2 (myocardial oxygen consumption)

Question 8

What are the 3 major energy systems?

Answer 8

1) ATP-PC
2) Anaerobic Glycolytic
3) Aerobic System

Question 9

What is the fuel source in the ATP-PC System?
Anaerobic Glycolytic System?
Aerobic System?

Answer 9

PC
Glycogen
Glycogen, Proteins, and Fats

Question 10

What is the energy duration during the ATP-PC System?
Anaerobic Glycolytic System?
Aerobic System?

Answer 10

Short, quick bursts
Moderate intensity/short duration
Long duration

Question 11

Compare and contrast maximum capacity and maximum power between the 3 energy systems

Answer 11

Aerobic system has great maximum capacity and low maximum power whereas ATP-PC system has great maximum power and low maximum capacity. Anaerobic glycolytic system has moderate levels of each

Question 12

In which energy system is oxygen required?

Answer 12

Aerobic system

Question 13

ATP-PC system is used for the first __ seconds of exercise.
Anaerobic Glycolytic system is used from the __ - __ second of exercise.
Aerobic System is used after the __ minute of exercise

Answer 13

30
30-90
2

Question 14

What happens to ATP in each system?

Answer 14

ATP-PC: it is replenished in the muscle cell with rest
Anaerobic Glycolytic: it is resynthesized in the cell
Aerobic System: it is resynthesized in the mitochondria of the muscle cell

Question 15

In which system is lactic acid produced?

Answer 15

Anaerobic Glycolytic

Question 16

Which energy system is used during a submaximal intense activity using large muscles for 3-5 minutes and repeated after rest?

Answer 16

All 3 systems

Question 17

Describe Type I muscle fibers

Answer 17

Slow twitch fibers that are rich in myoglobin and mitochondria. Used during low-intensity exercises demanding endurance

Question 18

Describe Type IIB muscle fibers

Answer 18

Fast twitch fibers that are low in myoglobin and have few mitochondria. Used during activities requiring power

Question 19

Describe Type IIA muscle fibers

Answer 19

Have characteristics of both slow and fast twitch fibers

Question 20

What are METs?

Answer 20

measurement used to quantify how much energy is expended based on the amount of oxygen consumed (mL) per kilogram of body weight

Question 21

The higher the net oxygen cost, the ____ the efficiency in performing the activity.

Answer 21

lower

Question 22

3 Cardiac Responses to Exercise

Answer 22

1) Exercise Pressor Response
2) Cardiac Effects
3) Peripheral Effects

Question 23

Describe the exercise pressor response to exercise

Answer 23

It is an SNS response that includes generalized peripheral vasoconstriction and increased myocardial contractility

Question 24

Describe cardiac effects to exercise

Answer 24

There is an increase in heart rate and force of contractility

Question 25

Describe peripheral effects to exercise

Answer 25

3 Things Occur: - net reduction in total peripheral resistance due to vasoconstriction - cardiac output increases due to an increase in myocardial contractility - systolic BP increases due to increased cardiac output

Question 26

What are the respiratory responses to exercise? (even before exercise begins)

Answer 26

- Gas exchange increases - Increase in body temperature - Increased epinephrine - Increased stimulation of receptors of joints or muscles

Question 27

3 responses to exercise that provide additional oxygen to muscle?

Answer 27

- Increased blood flow - Increased oxygen extraction - Oxygen Consumption

Question 28

What does one test when testing level of performance?

Answer 28

submaximum or maximum oxygen uptake (VO2 max) or symptom limited oxygen uptake

Question 29

What are the 4 P's of stress testing for recovering subjects?

Answer 29

Principles Purpose Preparation Precautions

Question 30

What are the four determinants of an exercise program?

Answer 30

``` (IDFM) Intensity Duration Frequency Mode ```

Question 31

__% max heart rate is a minimal level stimulus for eliciting a conditioning response in healthy young individuals

Answer 31

70%

Question 32

What are the two ways to calculate max HR?

Answer 32

220-Age (less accurate) OR HRrest + 60-70% (HRmax-HRrest)

Question 33

What is the specificity principle?

Answer 33

Adaptation of the systems depending on the demand | There is no overlap when training strength/power and endurance activities

Question 34

If you want to improve your VO2max what type of activity should you perform?

Answer 34

High intensity exercise for shorter time

Question 35

When does detraining begin?

Answer 35

After only 2 weeks *3 days in bedbound pts

Question 36

3 Components of an Exercise Program

Answer 36

1) Warm-Up 2) Aerobic Exercise 3) Cool-Down

Question 37

Purpose of a Warm-Up

Answer 37

Allows for physiologic responses to adjust to pending demand increase and injury prevention

Question 38

2 Guidelines of a Warm-Up

Answer 38

- 10 minute period of total body movement exercises | - Attain a HR that’s within 20 beats/min of target HR

Question 39

4 Types of Aerobic Exercise

Answer 39

1) Continuous 2) Interval 3) Circuit 4) Circuit-Interval

Question 40

Purpose of a Cool-Down

Answer 40

Prevent blood pooling and fainting

Question 41

2 Guidelines of a Cool-Down

Answer 41

- Total body exercises/static stretching | - Period should last 5-10 minutes

Question 42

3 Phases of an Exercise Program for a pt with coronary artery disease

Answer 42

``` Phase I (Inpatient) Phase II (Outpatient) Phase III (Outpatient) ```

Question 43

Purpose of Phase I

Answer 43

Self care, education, orthostatic challenge such as transfers, ambulation

Question 44

What things occur during Phase II

Answer 44

- Patients undergo symptom limited exercise stress test - They are monitored via telemetry to determine HR and rhythm responses - Circuit-Interval Training is common (3xwk)

Question 45

When does Phase II begin?

Answer 45

either upon D/C from the hospital or 6-8 weeks post cardiac event

Question 46

Typically how long is Phase II?

Answer 46

6-8 weeks

Question 47

Describe Phase III

Answer 47

OP phase that includes a supervised exercise conditioning program to continue improvement or maintenance of fitness levels in which HR and rhythm are no longer monitored

Question 48

Myocardial oxygen consumption is ____ with arm exercises than with leg exercises

Answer 48

Higher

Question 49

Generally what happens to physical work capacity and endurance as one ages?

Answer 49

Decreases