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55 Cards in this Set
- Front
- Back
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Physical activity |
any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure |
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Physical fitness |
ability to perform physical work |
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Maximum Oxygen Consumption |
Maximum amount of oxygen consumed per min with max effort. (VO2 max) |
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Endurance |
Ability to work for prolonged periods of time and the ability to resist fatigue |
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Muscular endurance |
the ability of an isolated muscle group to perform repeated contractions over a period of time |
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Cardiovascular endurance |
refers to the ability to perform large muscle dynamic exercise for long periods of time |
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Aerobic exercise training |
improving the ability to use energy through exercise program |
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Specificity principle |
the individual improves in the exercise task used for training and may not improve in other tasks |
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Adaptation |
Changes in the body due to training stimulus |
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What does adaptation result in? |
Increased efficiency of the cardiovascular system and active muscles |
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Stimulus threshold |
a variable based on intensity of exercise that elicits a change |
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Myocardial oxygen consumption |
measure of o2 consumed by the myocardial muscle |
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How much o2 does the heart extract during rest? |
70-75% of oxygen |
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Exertional angina |
chest pain with exertion |
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Deconditioning |
the result of prolonged bed rest due to illness, chronic condition, sedentary lifestyle, age, etc |
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What are some deconditioning effects associated with bed rest? |
1. decreased muscle mass 2. decreased strength 3. decreased cardiovascular function 4. decreased total blood volume 5. decreased plasma volume 6. decreased orthostatic tolerance 7. decreased exercise tolerance 8. decreased bone mineral density 9. decreased heart volume |
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ATP-PC system |
Phosphocreatine/ATP stored as fuel Short, quick bursts of activity (30 seconds) High power No o2
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Anaerobic glycolytic system |
No o2 required Glycogen as fuel Moderate intensity, short duration (30-90 sec) |
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Aerobic System |
O2 is required Longer duration of activity >2 min
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Recruitment of motor units is dependent on what? |
the rate of work |
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Slow-twitch fibers |
Slow contractile response. Endurance work Low intensity exercise
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Fast-twitch fibers (type IIB) |
Fast contractile response Power
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Fast-twitch fibers (type IIA) |
Aerobic or Anaerobic activity Characteristics of both Type 1 and Type IIB AKA intermediate fibers |
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If an athlete runs a 100M dash, what energy system is he using? |
ATP-PC system |
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If an athletes runs 800M in 1.5 minutes, what energy system is he using? |
Anaerobic glycolytic system |
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If an athlete runs a marathon, what energy system is he using? |
Aerobic system |
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How is energy expended computed? |
From the amount of O2 consumed |
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MET |
Metabolic equivalent |
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MET definition |
the oxygen consumed per kilogram of body weight. |
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To be considered "light work," the number of METS equals |
1.6-3.9 METS |
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To be considered "heavy work," the number of METS equals |
6.0-7.9 METS |
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Rate of Perceived Exertion is also called? |
The Borg scale |
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What is the purpose of the Rate of Perceived Exertion? |
It reflects physical exertion and mental perception |
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When is using the Rate of Perceived Exertion beneficial? |
When HR is difficult to measure When medication alters normal HR What condition alters normal HR |
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What is stress testing? |
Testing done to monitor heart function |
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What is the purpose of stress testing? |
1. helps establish a diagnosis of heart disease 2. Clears patient for strenuous work 3. Selects treatment for heart disease 4. |
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What equipment is a stress test performed on? |
Treadmill or stationary bicycle |
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What does the test end? |
Onset of symptoms or an abnormal ECG |
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How is the test performed? |
1. patient begins on low initial workload 2. workload is increased every minute |
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What is the optimal frequency for endurance training? |
3-4 times per week |
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How do you determine the intensity for an endurance program? |
Calculate a percentage of maximal heart rate based on individual |
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Overload |
any stress greater than daily activities |
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How do you determine maximum heart rate? |
220-age |
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How do you determine exercise heart rate? |
Exercise heart rate=HR(rest)+ 60-70%(HR max-HR rest) |
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The Karvonen Formula is also called? |
The heart rate reserve |
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What is the amount of duration of endurance exercising? |
20-30 min |
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What are the three components of an exercise program? |
1. warm up 2. aerobic exercise period 3. cool down |
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What are the four methods of training during the aerobic exercise period? |
1. continuous 2. interval 3. Circuit 4. Circuit-interval training |
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Continuous Training |
Sustain sub-max intensity |
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Interval Training |
Work or exercise is followed by a prescribed rest period |
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Circuit training |
Series of activities that are repeated |
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Circuit interval training |
Combine circuit and interval training. Decrease lactic acid |
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RPE Scale |
6=rest 11=light 13=somewhat hard 15=hard 20=max exertion |
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Examples of Fast-twitch motor recruitment |
Low-rep/high resistance Weight training Power activities Pylometrics |
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Examples of Slow-twitch motor recruitment |
Treadmill Elliptical Stationary bicycle postural exercises Endurance strengthening |
