which energy system is used during the first 30 seconds of exercise?
ATP-PC (phosphocreatine)
what is used as fuel for the ATP-PC system?
phosphocreatine
which energy system is utilized for short, quick bursts of activity?
ATP-PC
which energy system is used for the 30th to 90th second of exercise?
glycolytic system
what is used as fuel for the glycolytic system?
glucose
which energy system is utilized for moderate intensity and short duration?
glycolytic system
which energy system is used after the second minute of exercise?
aerobic system
what is used as fuel for the aerobic system?
glycogen, fats, protein
which energy system is utilized for endurance training?
aerobic system
in general, the shorter the activity (high intensity), the greater the contribution of ______ energy production
anaerobic
long-term activities (low to moderate intensity) utilize ATP produced from ______ sources
aerobic
true or false: after about 60 minutes of exercise, the body begins to use more fat and fewer carbohydrates for ATP production
true
in general, at the beginning of exercise, carbohydrates are the main fuel broken down during aerobic ATP production. during prolonged exercise (i.e., longer than 20 minutes), there is a gradual shift from carbohydrates to fat as an energy source
regular aerobic exercise training results in adaptations in the cardiovascular (ex., decreased RHR) and respiratory systems (ex., increased VO2max), skeletal muscles (ex., increased muscular endurance, and the efficiency of energy-producing systems)
refer to Aerobic Exercise chapter of Kisner & Colby for additional list of adaptations (pp 242, 255, 256)
adaptive changes:
- increased myocardial aerobic work capacity
- increased maximum aerobic or functional capacity by predominantly widening the a-vO2 difference
- increased SV following high-intensity training 6 to 12 months into the training programs
- d
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what are the principles of exercise training? (5)
S.P.O.R.T.
- specificity
- progression
- overload
- reversibility
- tedium
which principle of exercise training refers to the adaptations in metabolic and physiologic systems depending on the demand imposed?
specificity
the workload must be progressively increased for improvement to occur
principle of exercise training?
progression
stress on an organism that is greater than that regularly encountered during everyday life
principle of exercise training?
overload
overload principle: a conditioning response occurs generally at ___ to ___% of HRmax, depending on the individual and the initial level of fitness
60 to 90%
overload principle: a conditioning response occurs generally at ___ to ___% of VO2max, depending on the individual and the initial level of fitness
50 to 85%
the beneficial effects of exercise training are transient (lasting only for a short time) and reversible
principle of exercise training?
reversibility
detraining occurs rapidly (___ to ___ weeks) when a person stops exercising
one to two weeks
take part in a variety of training methods with different activities/people to prevent boredom
principle of exercise training?
tedium
what are the determinants of an aerobic exercise program? (4)
F.I.T.T.
- frequency
- intensity
- time
- type
true or false: there is no clear-cut information provided on the most effective frequency of exercise for adaptation to occur
true
if training is at ______ intensity, greater frequency may be beneficial
low
ACSM frequency recommendation: moderate intensity, aerobic exercise done at least ___ days/week
5
or a combination of moderate and vigorous intensity exercise 3-5 days/week for most adults to achieve and maintain health/fitness benefits
ACSM frequency recommendation: vigorous intensity, aerobic exercise done at least ___ days/week
3
or a combination of moderate and vigorous intensity exercise 3-5 days/week for most adults to achieve and maintain health/fitness benefits
intensity: what are relevant principles of training? (2)
- overload principle
- specificity principle
what components are used to quantify intensity? (4)
- HR
- VO2max
- RPE
- METs
220-age
heart rate formula?
maximum heart rate
multiply by intensity (usually 60-70%)
THR = [(MHR - RHR) x % intensity] + RHR
heart rate formula?
Karvonen formula
- multiply by intensity (usually 60-70%)
- HRR = MHR - RHR
- results in higher exercise heart rate compared to maximum heart rate formula when multiplied by same intensity
- useful for patients with HR suppressors (e.g. beta blockers)
- Borg (6 to 20 scale) and modified Borg scales (0 to 10 scale)
perceived exertion
true or false: as you age, your maximal heart rate will decrease
true
Borg Scale (6 to 20):
07 - very, very
09 - very
11 - easy
13 - somewhat hard
15 - hard
17 - very
19 - very, very
12 - 60% of HR max
13 - 65% of HR max
16 - 85% of HR max
what is the target heart rate for most people using perceived exertion?
12 - 16
less than 3 METs
intensity?
minimal intensity
3 to 5.9 METs
intensity?
moderate intensity
6 or more METs
intensity?
vigorous intensity
ACSM intensity recommendation: moderate (40% to less than 60% of HRR) to vigorous (60% to less than 90% of HRR) intensity aerobic exercise is recommended for most adults, and light (30% to less than 40% of HRR) to moderate intensity aerobic exercise can b
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generally speaking, the greater the intensity of exercise, the ______ the duration needed for adaptation
shorter
and the lower the intensity of exercise, the longer the duration needed
ACSM duration (time) recommendation: most adults should accumulate ___ to ___ minutes/day of moderate intensity exercise
30 to 60 minutes/day (> or = 150 minutes/week)
ACSM duration (time) recommendation: most adults should accumulate 30 to 60 minutes/day (> or = 150 minutes/week) of moderate intensity exercise; or ___ to ___ minutes/day of vigorous intensity exercise
20 to 60 minutes/day (> or = 75 minutes/week)
or a combination of moderate and vigorous intensity exercise daily to attain the recommended targeted volumes of exercise
ACSM duration (time) recommendation: the recommended amount of exercise may be accumulated in on continuous exercise sessions or in bouts of > or = ___ minutes over the course of a day
10 minutes
durations of exercise less than recommended can be beneficial in some individuals
exercise involves large muscle groups that are activated in a rhythmic, aerobic nature
aerobic exercise program determinant?
mode (type)
for substantial health benefits, adults should do at least ___ minutes a week of moderate-intensity, or ___ minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity
- 150 minutes (2 hours and 30 minutes)
- 75 minutes (1 hour and 15 minutes)
aerobic activity should be performed in episodes of at least ___ minutes, and preferably, it should be spread throughout the week
10
what are the components of the exercise program? (3)
- warm-up
- aerobic (conditioning)
- cool-down
- increased physiologic responses
- decreased susceptibility of the musculoskeletal system to injury and the occurrence of ischemic EKG changes and arrhythmias
- 5 to 10 minutes of total body movement exercises and stretching (attaining a HR within 20 bpm
warm-up
increased physiologic responses:
- muscle temperature
- oxidative processes
- vasodilation
- adaptation of respiratory centers
- venous return
warm-up: attain a HR within ___ bpm of the target HR
20
at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
component of the exercise training session?
warm-up / cool-down
at least 20-60 min of aerobic, resistance, neuromotor, and/or sports activities (exercise bouts of 10 min are acceptable if the individual accumulates at least 20-60 min/day of daily aerobic exercise)
component of the exercise training session?
aerobic (conditioning)
at least 5-10 min of light-to-moderate intensity cardiorespiratory and muscular endurance activities
component of the exercise training session?
cool-down
at least 10 min of stretching exercises performed after the warm-up or cool-down phase
component of the exercise training session?
stretching
which component refers to the conditioning part of the exercise program?
aerobic exercise
follows appropriate FITT
which component of the exercise program should stimulate an increase in CO (central component of the Fick equation) and enhance local circulation and aerobic metabolism in the appropriate muscle groups (peripheral component of the Fick equation)?
aerobic exercise
what are the methods of aerobic exercise training? (4)
- continuous
- interval
- circuit
- circuit-interval
- submaximal and sustained
- achievement of the steady state
- duration: 20 to 60 minutes
- most effective in increasing endurance for healthy individuals
method of aerobic exercise training?
continuous training
which method of aerobic exercise training is most effective in increasing endurance for healthy individuals?
continuous training
- designed to improve strength and power more than endurance
- incorporates recovery after continual exercise
- useful for beginners
- work-rest-work (the longer the work interval, the more the aerobic system is stressed)
method of aerobic exercise traini
interval training
which method of aerobic exercise training is designed to improve strength and power more than endurance?
interval training
incorporates recovery after continual exercise
- series of exercise activities
- several exercise modes
- improves both strength and endurance
method of aerobic exercise training?
circuit training
which method of aerobic exercise training improves both strength and endurance?
circuit training
- stresses both aerobic and anaerobic systems
- delays the need for glycolysis and lactic acid production
method of aerobic exercise training?
circuit-interval training
which method of aerobic exercise training stresses both aerobic and anaerobic systems?
circuit-interval training
which method of aerobic exercise delays the need for glycolysis and lactic acid production?
circuit-interval training
- 5 to 10 minutes of total body movements and stretching
- prevents: pooling of blood; possibility of post-exercise syncope; and occurrence of ischemia, arrythmias, and other complications
- increases oxidation and metabolic waste
component of the exercis
cool-down
length of cool-down phase proportional to intensity and length of the aerobic (conditioning) phase