Aerobic Training (9/24b) [Intervention] Flashcards Preview

Unit 1 > Aerobic Training (9/24b) [Intervention] > Flashcards

Flashcards in Aerobic Training (9/24b) [Intervention] Deck (28)
Loading flashcards...
1

Recommended Intensity - HR max

60% - 90% of HR max

HR max - from stress tests or from prediction equations

2

Recommended Intensity - HRR or VO2

HRR - % Heart rate max or heart rate reserve

Also known as Karvonen Method***

{(HRmax – HRrest)* x%} + HRrest

3

Perceived Exertion

Only works if used correctly → PT should validate response (HR, RR, talk, BP)

Borg’s Scale: 6-20 scale (1982)

Borg CR10 Scale: 1-10 scale
Physical Activity Guidelines

4

Exertion - Borg's Scale

6-20 scale

7=very very light
9=very light
11=fairly light
13=somewhat hard
15=hard
17=very hard
19=very very hard

5

Exertion - Borg CR10 Scale

1-10 scale
0=nothing at all
0.5=extremely weak
1=very weak
2=weak (light)
3=moderate
4=somewhat strong
5=strong (heavy)
7=very strong
10=extremely strong (almost max)
Maximal

6

Exertion - PA Guidelines

1-10 scale

1 = very light activity, breathing not changed

2-3 = light activity, easy to breathe and carry on convo

4-6 = moderate activity, breathing more heavily, can carry on convo but requires more effort

7-8 = vigorous activity, on verge of uncomfortable, conversation requires max effort

9 = very hard activity, difficult to maintain exercise or speak

10 = max effort activity, full out effort, no convo impossible

7

What does % VO2 max measure?

oxygen consumption

8

Factors that affect VO2 max

Disease

Mode: treadmill > cycle > arm crank (dependent on more muscle mass being used)

Heredity: 20-30%

Sex: men > women (body size and composition: more muscle mass → more VO2)

Age: ↓ with age

9

Criteria for VO2 max

Leveling off of VO2 with ­’d work load

Has to have plateau to be VO2 max

Within 5 beats of APMHR

Respiratory quotient (R) > 1.1 (R = CO2 produced / O2 consumed)

Blood lactate (LA) = 8-10 mM/ L

VO2 peak is more typically reported

10

How to convert VO2 max to be clinically applicable?

convert mL/kg/min to METs

METS: 3.5 ml O2/kg/min

11

Assessing aerobic capacity

Usually use submaximal tests

Measuring max O2 uptake is too expensive

Graded exercise stress test is a little too harsh

12

Submaximal Exercise Test - Overview

involve measuring the responses to standardized physical activities that are typically encountered in everyday life

13

Submaximal Exercise Test - Conditions Affecting HR

Caffeine
Temperature
Stress
Menstrual cycle
Etc

14

Submaximal Exercise Test - Assumptions

Similar max HRs for participants

Constant economy or efficiency during exercise

Small day to day variation in HR

15

There is a linear relationship between ___ and ___ during submaximal exercise

HR and VO2

16

Predictive tests for maximal aerobic capacity

HR measured at 2 or more sub max workloads.

Extrapolate HR to age-predicted maximal heart rate (HRmax) and estimate VO2max

17

Recommended Duration

minimum of 20 minutes per session

more time for more effects

18

Recommended Frequency

can do everyday

2-3 days/week

more frequent for more effects

19

How to maintain fitness

Frequency and duration can decrease by 2/3 without a decrease in VO2max

20

Interval Training

Aerobic system

Work interval : Recovery interval → 1:1 OR 1:1.5

21

Continuous Training

Build to gradually complete goal

Warm up and cool down

Times of oxygen deficit and debt

22

Oxygen deficit

VO2 building up to steady state but oxygen system isn’t quite caught up yet

23

Oxygen debt

still having increased metabolism and oxygen consumption after you finish the workout

24

Consideration for Exercise Programs - Intensity, Frequency, Duration

Premorbid state of conditioning

Functional status

Comorbid conditions

25

Consideration for Exercise Programs - Mode, Intensity, Frequency

Preferences or accessibility for specific activities

Ability to self-monitor

Personality i.e. overachiever, underachiever, or rule follower

26

Upper Extremity vs Lower Extremity Work

lower extremity work results in higher VO2, heart rate, blood pressure, and watts

27

Submaximal work

higher HR at a given workload than with LE work

less mechanical efficiency of smaller ms groups

less myocardial efficiency as evidenced by ­increased systolic BP

28

Maximal work

lower HR max during UE testing

smaller ms mass with less efficiency

lesser degree of training

use caution when extrapolating and predicting to max values