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33 Cards in this Set
- Front
- Back
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Most significant cardiovascular adaption with aerobic training? |
Increase in maximum cardiac output (due to improved stroke volume) |
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What does endurance training do to stroke volume? Does this differ to different ages & genders? |
Causes an increase to Heart Stroke Volume during exercise and rest. Age and gender does not matter. |
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When does the greatest heart stroke increase occur, in both trained and untrained individuals? |
The transition from rest to moderate exercise |
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How to calculate Maximal Heart Rate? |
HRmax = 220 - age |
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What is the target HR range for moderate intensity? |
55-70% HRmax --> 0.55xHRmax |
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RPE - Benefits for exerciser using this intensity measurement? What test would be used to measure RPE? |
Exerciser can rate their feelings relative to exertion level (6-20) -> Talk Test |
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What is the duration threshold for optimal aerobic improvement? |
No threshold exists, but if it did, it would depend on volume, intensity, frequency, initial fitness level |
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To lose weight, how often do you have to exercise? |
A minimum of 60 minutes, expending 300Kcal or more |
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What is a typical weekly frequency for an individual's aerobic training? |
3 days a week, with a day of rest in between |
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What is the formal definition of obesity? Disease or nah? |
Abnormal or excessive fat accumulation that presents a risk to health - classified as a disease. |
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Is BMI a good measurement for obesity? |
Nah, doesn't take into account muscle mass. So a jacked guy could be technically obese according to BMI |
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What is the general etiology of obesity? |
- Calories in > Calories out - Not enough exercise - Genetic Predisposition - Environmental factors - Psychological stressors |
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Can you be fit and fat? |
Yes |
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Who is healthier: Physically fit obese patients or unfit normal-weight patients? |
Fit obese patients, they have a lower mortality rate |
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What is the strength training paradox in terms of obesity? |
The increased body mass in an obese person is a muscle building stimulus |
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What does resistance training do for an obese person? |
Builds muscle, helps lose weight WHEN paired with dietary intervention |
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What does dieting (alone) do for an obese patient? |
Leads to reduction in fat free mass
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What does aerobic exercise do for an obese patient? |
Preserves the loss of fat free mass, however it increases cardiovascular fitness which lowers mortality rate |
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What is the average % decline in running velocity per year? |
1% |
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People can maintain >50% of running ability until what age? |
Age 80 |
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At what age does running ability decline very rapidly? |
Age 70 |
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What is the average % decline in throwing performance per year? |
2% |
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Is female performance the same as men's throwing performance (older age)? |
No, it is 15-20% less |
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What do power lifting records suggest about the effects of age on the decline of upper and lower body muscle strength? |
That they decline relatively equally |
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What is the break-point age in which performance declines occur rapidly? |
70 years old |
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As age increases, what is affected more? Aerobic or anaerobic? |
Aerobic is affected more |
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Do women maintain the same anaerobic level as men? |
Nah, they lose a greater anaerobic capacity |
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Is the rate of decline in VO2max different between men and women? |
Nah, its similar |
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How often should children with cancer participate in interval training, what are some of the suggested activities? |
2-3 times/week. Activities include running, jumping, cycling, swimming. |
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What does aging do to cardiovascular fitness (VO2max) and rate of adjustment for oxidative phosphorylation (tVO2)?
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Decline in VO2max, slower rate of adjustment for oxidative phosphorylation (larger tVO2)
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What do slower VO2 kinetics do to someone's performance?
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Accumulates more metabolic by-products which leads to lower performance and premature fatigue
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Exercise recommendations for older adults? Recommended energy expenditure?
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Moderate to moderately vigorous activities (50-70% VO2max)
Expenditure of 4200kJ/wk (1000 cal) |
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What is an effective training program to produce cardiovascular adaptations in both older and younger men and women?
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Short term endurance training program
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