Quiz 1 - 3 Flashcards
progressive overload principle
Improve CRF - ex at a lvl greater than at which they are accustomed to induce adaptations
Reversibility principle/lazy man - 4
○ The opposite of progressive overload
○ Once CRF has been decreased or stopped for a significant period - 2-4 wks prev improvements will reverse and decrease, and body will readjust to the demands of the reduced physiological stimuli
○ Use it or lose it
○ Diminished returns - adverse events - CV, orthopedic complications - over use injuries and sprain
How many times of mod ex
5 or more
How many times of vig ex
3 or more
How many minutes of mod ex in a day?
30-60
How many minutes of vig ex in a day
20-60
How many mins of vig intensity
75
how many steps a day
7000
how many met minutes a week
500-1000
How to run stress test
push to symptoms or changes on ECG - pos for symptoms or neg for us to say theres nothing for us to be concerned about
Double product/rate pressure product
HRxBP
Heart works too hard to develop angina symptoms
how to keep angina in control
under the threshold - maintain the HR or BP
mod intensity borgs scale
11-15
how do we want ex
challenging but manageable pain 4/5 out of 10
3 levels of talk test
sing, whistle
5/6 words bw breathes
2/3 words bw breaths
anatomy of a warm up - 2-2
- Increased m. temp - breaking down ATP - dynamic movement cant do static stretching
- Increased m. metabolism
- Increased VO2 kinetics
○ Increased ex tolerance - Increased m. contractile performance
- Increased m. fiber conduction velocity
Increased power outputs in ex . Tasks - explosive movements
4 components of aerobic workout
- Warm up ○ 5-10 min of light to mod CR act - aerobic metabolism kicks in and heat - Conditioning ○ 20-60min of aerobic and/or sport act - Cool down ○ 5-10 min of light to mod CR act - Stretching ○ At least 10 min after warm up or cool down
warm up and cool down of older adults
longer - response is blunted
interval training - 2
- greater stimulus and physio benefits and changes
EX SESSIONS WITH ALTERNATING PERIODS OF HIGH INTENSITY - vigorous - interspersed with low intensity exertion or periods of rest
why interval training 1-2
able to accumulate a greater volume at a higher intensity
○ May produce greater physiological changes than cont aerobic ex
May produce comparable changes cont aerobic ex with a lower volume
types of ex intervals
○ Short intervals - 10 sec, 1 min at 100-120% VO2 peak
○ Med interval - 1-2 min at 95-100%
Long - 3-14 min at 85-90%
variables of interval training - 3
○ Volume of each ex interval § Duration § Intensity ○ Length of recovery bw intervals ○ Number of ex interval
if pt can get to max HR before 1 min
slow down - cant go back up until hR goes down to about 100
PA
any body movement produced by contracting skeletal m. (voluntary contractions ) that results in energy expenditure
