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21 Cards in this Set
- Front
- Back
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What are the principles for designing an aerobic exercise program?
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FITT
Flexibility, Intensity, Time, and Type |
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What are examples of the FITT principles for an aerobic exercise program?
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F- 3-5 days
I- 60-90% HR max, 50-85% HRR T- 20-60 min continuous OR intermittent 10 min bouts T-rhythmic, continuous activities using large muscle groups |
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What are methods to determine intensity?
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RPE- rate of perceived exertion (5-7)
The Borg scale (13) The talk test |
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How were the FITT guidelines designed?
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Maximum gains in VO2 max with minimum risk or orthopedic or heart problems.
So that one would not drop out or get overuse injury. |
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How is the Target heart rate determined (HR max)?
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220-age=HRmax
HR max x 60% = min HR HR max x 90% = max HR |
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How is my target heart rate determined (HRR)?
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220- age = HRmax
HRmax - HRrest = HR reserve (HRR) (HRR x 50%) + HR rest = min HR (HRR x 85%) + HR rest = max HR |
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Describe benefits of warming up:
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increase body temp (which increases metabolic rate, and improves O2 release into muscles, Fat and Carbs utilize energy more efficiently, neve impulses travel faster, Muscles contractions occur more quickly)
increase blood flow spreads synovial fluid throughout joints |
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Describe benefits of cooling down:
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Increase blood flow back to heart (post exercise the blood pools in extremities, this causes heart to beat faster... faint)
increase removal of lactic acid and heat |
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What does stretching do?
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prior to exercise it helps relax contracted muscles, tendons, & ligaments
post to lengthen muscles after shortening |
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What are the signs of overtraining?
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decreased energy, performance, sleep, appetite.
increased susceptibility to infection, fatigue, anxiety, irritability, depression, muscle soreness, resting heart rate 1. infection susceptibility 2. Muscle soreness 3. increased resting HR |
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how do you find your heart rate?
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caratid pulse (below jaw)
radial pulse (wrist) |
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What are the best ways to avoid injury?
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Increase exercise rate at 10% a week. (train regularly)
Limit high impact training Warm up and cool down (active/passive recovery, Improve flexibility, choose correct equipment) RICE -rest, ice, compression, and elevation |
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How has the use of cholesterol lowering drug use changed between 1995 and 2002?
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increased across the board, particularly in men over 65
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How has the use of antidepressant drug use changed between the 80s and 2000?
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increased across the board, particularly in women ages 45-64
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How has the percent of doctors visits with prescriptions of 5+ changed between 1995 and 2002?
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increased
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What are the first seven benefits of aerobic exercise?
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increased good cholesterol, metabolism,and balance; decreased bad cholesterol, burn fat, improve strength and oxygen utilization
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what are the second eight benefits of aerobic exercise?
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Lower blood pressure, Boost immunity, Help treat depression, improve quality of sleep, build muscle and bone, help manage weight, increase energy, and help manage stress.
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What are the third eight benefits of aerobic exercise?
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reduce risk of heart attack/stroke, reduced rate of breast, prostate, or colon cancer, reduce complications during pregnancy, help prevent type 2 diabetes, reduces arthritis pain, improves mental function and sleep, boosts mood body image and self esteem, improves overall quality of life
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What is an example of a beginner program for aerobic endurance?
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20 mins 3x per week
increased at 2 mins per week |
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What is an example of an advanced program for aerobic endurance?
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Easy-hard-easy-hard-easy-long
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What are 4 different examples of aerobic workouts?
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Continuous- 30 mins bike med/hard
Interval: 5 warm up-1min hard-1min med (repeat 20 mins) -5 cool down Multi-mode: 10 bike- 10 treadmill-10 row Tempo: 10 med-10hard-10 med |
