Applied Exercise and Sport Physiology, with Labs, 4e

Transcription

1 Applied Exercise and Sport Physiology, with Labs, 4e hhpcommunities.com/exercisephysiology/chapter-10-aerobic-exercise-prescriptions-for-public-health-cardiorespiratory-fitness-and-athletics/chap Chapter 10 Study Guide Answers How would you categorize the health risk for beginning an aerobic exercise program for the following individuals? A 36-year-old man who has had type 2 diabetes for 12 years A 58-year-old woman with three risk factors A 45-year-old man A 20-year-old woman who smokes Answers: High risk Moderate risk Moderate risk Low risk What are some of the physiological changes that occur during a warm-up? Muscles relax and contract faster Increased temperature decreases viscous resistance in muscles and improves efficiency Hemoglobin and myoglobin give up more oxygen and dissociate more rapidly The rates of metabolic processes increase with temperature Warm-up provides more time for aerobic metabolism to supply the energy needs of the activity and so may reduce lactate accumulation during actual exercise Vascular resistance decreases with increasing temperature. Total pulmonary resistance to blood flow decreases with increasing temperature What are some of the reasons why warming up before exercise is important? Provides more time for aerobic metabolism to supply the energy needs of the activity and so may reduce lactate accumulation during actual exercise Reduces the risk of musculoskeletal injuries and improves heart function Increases blood flow to muscles and the temperature of tendons and ligaments, decreasing the risk of muscle pulls and tears as well as damage to connective tissues Gradually increases blood flow to the heart, avoiding the electrical abnormalities that can result from sudden vigorous activity 1/5

2 What constitutes an effective warm-up? Ideally the warm-up should involve low- to moderate-intensity exercise that mimics the physical activity to follow. What are some benefits of cooling down with low- to moderate-intensity activity? Helps to clear lactate from the blood more rapidly than an inactive cool-down Prevents blood pooling in the lower extremities, which can cause dizziness Helps maintain increased muscle and connective tissue temperature, increasing flexibility According to U.S. Department of Health and Human Services guidelines, how much time should adults spend exercising to gain some health benefits? Adults should participate in any amount of activity to gain some health benefits. According to U.S. Department of Health and Human Services guidelines, how much time should adults spend exercising to gain substantial health benefits? Adults should accumulate at least 150 minutes a week of moderate-intensity or 75 minutes as week of vigorous-intensity aerobic physical activity. Which is better: a single continuous aerobic exercise session each day or multiple shorter bouts of physical activity? Either way is fine as long as aerobic exercise activities are performed in episodes of at least 10 minutes, preferably spread throughout the week. What are some guidelines regarding exercise specifically for older adults? When older adults cannot do 150 minutes or moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow. Older adults should do exercises that maintain or improve balance if they are at risk of falling. Older adults should determine their level of effort for physical activity relative to their level of fitness. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely. The ACSM considers six components for designing aerobic exercise programs for developing and maintaining cardiorespiratory fitness. What are they? 1. frequency of training 2. intensity of training 3. time (duration) of training 4. type (mode) of activity 5. volume of exercise 6. progression or pattern of exercise What are the ACSM s recommendations regarding type of activity for developing and maintaining fitness? Uses large muscle groups Can be maintained continuously Is rhythmical Is aerobic What are the various methods of determining the intensity of exercise? 2/5

3 target heart rate range target oxygen consumption rate range metabolic equivalents (mets) Borg rating of perceived exertion (RPE) What are the two methods for estimating a target heart rate range? 1. Percentage of maximum heart rate 2. Percentage of maximum heart rate reserve What is the recommended target heart range for moderate-intensity exercise in terms of percentage of maximum heart rate? 64 to 76% of maximum heart rate Calculation: 220 age in years = maximum heart rate What is the recommended target heart rate range for moderate-intensity exercise in terms of percentage of heart rate reserve? 40 to 59% of the heart rate reserve Calculation: 220 age in years = maximum heart rate, maximum heart rate resting heart rate = heart rate reserve What two advantages does the percentage of maximum heart rate reserve method have over the percentage of maximum heart rate method? 1. The percentage of heart rate reserve method more closely tracks the relationship between VO 2 reserve and exercise intensity. 2. It takes into account training-induced changes in the resting heart rate. What are two methods for determining target oxygen consumption rate? 1. Percentage of VO 2 max 2. Percentage of VO 2 reserve What is the recommended target range for moderate-intensity exercise in terms of percentage of VO 2 max? 46 to 63% of VO 2 max depending on the individual s fitness level How is it calculated for moderate-intensity exercise (46 to 63%) for a moderately fit individual? VO 2 max = 35 ml kg-1 min x 35 = 16.1 ml kg-1 min x 35 = 22.1 ml kg-1 min-1 What is the recommended target range for moderate-intensity exercise in terms of percentage of VO 2 reserve method? 40 to 59% of maximum VO 2 reserve What is the recommended target range for moderate-intensity exercise in terms of percentage of VO 2 max? 46 to 63% of VO 2 max depending on the individual s fitness level How is it calculated for moderate-intensity exercise (46 to 63%) for a moderately fit individual? VO 2 max = 35 ml kg-1 min-1 3/5

4 0.46 x 35 = 16.1 ml kg-1 min x 35 = 22.1 ml kg-1 min-1 What is the recommended target range for moderate-intensity exercise in terms of percentage of VO 2 reserve method? 40 to 59% of maximum VO 2 reserve VO 2 max VO 2 resting = maximum VO 2 reserve What is the recommended METs target range for moderate-intensity exercise? 3 to 5.9 METs What is the recommended RPE range for moderate-intensity exercise? 12 to 13 (somewhat hard) What is the advantage and disadvantage of using RPE to determine exercise intensity? Advantage: Method is simple Disadvantage: It s subjective What is the total daily duration of exercise necessary to improve cardiorespiratory fitness in healthy adults? 20 to 60 minutes What is the total daily duration of exercise recommended to promote or maintain weight loss? 50 to 60 or more minutes How frequently should a person train to improve cardiorespiratory fitness? 3 to 5 days a week depending on the intensity (moderate or vigorous) of the exercise How is volume of exercise calculated? Frequency x intensity x time = volume What are the possible advantages of following the progression of exercise approach in developing cardiorespiratory capacity and endurance? Enhances adherence Reduces risk musculoskeletal injury Reduces risk of adverse cardiac events How quickly can detraining affect fitness? In as little as two weeks What three physiological factors determine performance in endurance events? 1. Maximal oxygen consumption rate (VO2 max) 2. The fraction of VO2 max that can be maintained 3. Economy of movement Name some factors that influence economy of movement. 4/5

5 Age Muscle fiber type Altitude Gender Fatigue Temperature Wind Acceleration deceleration versus smooth movement Pace and efficiency Velocity of running, walking, and cycling What key points should you keep in mind when designing training programs for endurance athletes? Coach and athlete must set goals and then determine the best training regimen based on those goals Consider the athlete s strengths and weaknesses when developing the program Place early season emphasis on weaknesses and late season emphasis on strengths What are three key elements of an effective endurance training program? 1. Efficient long-range planning 2. Wise use of rest and recovery days 3. Gradual increases in training intensity and duration 5/5