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45 Cards in this Set
- Front
- Back
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Physical Activity |
any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure |
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Exercise |
planned and structured physical activity designed to improve or maintain physical fitness |
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Physical Fitness |
-ability to perform physical work -requires cardiorespiratory functioning, muscular strength and endurance, and musculoskeletal flexibility |
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Maximum Oxygen Consumption |
-measure of the body's capacity to use oxygen -maximum amount of oxygen consumed per minute when the individual has reached maximum effort -dependent on function |
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Endurance |
ability to work for prolonged periods of time and the ability to resist fatigue |
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Aerobic Exercise Training (Conditioning) |
-expansion of the energy utilization of the muscle by means of an exercise program -dependent on exercise of sufficient frequency, intensity, and time |
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Adaptation |
-results in increased efficiency of cardiovascular system and active muscle -same amount of work can be performed after training but at a lower physiological cost -dependent on ability of organism to change and the training stimulus threshold |
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Myocardial Oxygen Consumption |
-measure of the oxygen consumed by myocardial muscle -when the demand for oxygen is greater than the supply, myocardial ischemia results |
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Deconditioning |
-occurs with prolonged bed rest and frequently seen in patients with acute illness or long-term chronic condition -also seen in individuals with sedentary lifestyles |
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Effects of Deconditioning |
-decreased muscle mass -decreased strength -decreased CV function -decreased total blood volume -decreased plasma volume -decreased heart volume -decreased orthostatic tolerance -decreased exercise tolerance -decreased bone mineral density |
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Phosphagen (ATP-PC) System |
-no oxygen is required -provides energy for short, quick bursts of activity -major source of energy during first 30 seconds of intense exercise |
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Anaerobic Glycolytic System |
-glucose is fuel source -no oxygen required -lactic acid is produced -provides energy for activity of moderate intensity and short-duration -major source of energy from 30th-90th seconds of exercise |
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Aerobic System |
-glycogen, fats, and proteins are fuel sources -oxygen is required -predominates over other energy systems after 2nd minute of exercise -long-duration, low-intensity exercises |
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Slow-Twitch Fibers (Type I) |
-slow contractile response -recruited for activities demanding endurance -used preferentially in low-intensity exercise |
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Fast-Twitch Fibers (Type IIB) |
-fast contractile response -recruited for activities requiring power |
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Fast-Twitch Fibers (Type IIA) |
-have characteristics of both type I and type IIB fibers -recruited for both anaerobic and aerobic activities |
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Kilocalorie |
-measure expressing the energy value of food -amount of heat necessary to raise 1 kg of water 1 degree Celsius -5 kcal = 1 liter of oxygen |
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MET |
-oxygen consumed per kg of body weight per minute (mL/kg) -1 MET = 3.5 mL/kg per minute |
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Classification of Activities |
-light work: strolling -heavy work: jogging -energy expenditure can vary, depending on skill, pace, and fitness level |
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Exercise Pressor Response to Exercise |
-generalized peripheral vasoconstriction -increased myocardial contractility -increased HR -increased systolic BP -increased cardiac output |
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Cardiovascular Response to Exercise |
-increased HR -increased SNS stimulation -increased myocardial contractility |
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Peripheral CV Response to Exercise |
-generalized vasoconstriction in nonworking body areas to shunt blood to working muscles -cardiac output increases -systolic BP increases |
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Respiratory Response to Exercise |
-increased gas exchange -increased RR -increased tidal volume |
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Responses Providing Additional Oxygen to Muscle |
-increased blood flow -increased oxygen extraction -oxygen consumption: dependent on vascularity of muscles, fiber distribution, number of mitochondria, and number of oxidative mitochondrial enzymes |
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Fitness Testing of Healthy Subjects |
-timed 1.5 mile run -distance run in 12 minutes -1-mile walk test -6-minute walk test -step tests |
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Principles of Stress Testing |
-changing workload (increase speed/resistance) -low initial workload -maintaining each workload for 1 minute or longer -terminating test at onset of symptoms/definable abnormality of ECG -measuring individual's max oxygen consumption |
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Purpose of Stress Testing |
-diagnose heart disease -evaluate CV functional capacity -determine physical work capacity -evaluate response to exercise training -motivation for entering exercise programs |
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Preparation for Stress Training |
-physical exam -monitored by ECG -closely observed at rest, during exercise, and during recovery -sign a consent form |
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Precautions for Stress Testing |
-monitor HR -systolic pressure should not exceed 220-240 -diastolic pressure should not exceed 120 -respiration should not be labored |
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Termination of Stress Testing |
-progressive angina -significant drop in systolic pressure -lightheadedness, confusion, pallor, cyanosis -abnormal ECG response -excessive rise in BP -subject wishes to stop |
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Determinants of an Exercise Program |
-Frequency: 3-4 times per week -Intensity -Time: 20-30 mins at 60-70% max HR -Type -Reversibility Principle |
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Recommended Exercise by Age |
-6-17: 60 mins of moderate-vigorous activity/day -18-65: 30 mins of moderate activity, 5 days/week -65 or older: 30 mins of moderate activity, 5 days/week |
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Warm-Up Period Guidelines |
-10-minute period of total body movement exercises -attain a HR within 20 beats/min of target HR |
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Continuous Training |
-activity can be prolonged for 20-60 mins without exhausting oxygen transport system -work rate is increased progressively as training improvements are achieved -in healthy individual, it is most effective way to improve endurance |
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Interval Training |
-work or exercise is followed by rest interval -less demanding than continuous training -in healthy individual, tends to improve strength and power more than endurance |
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Circuit Training |
-employs a series of activities -at the end of last activity, individual starts from beginning again -series of activities is repeated several times -improves strength and endurance |
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Circuit-Interval Training |
-effective because of interaction of aerobic and anaerobic production of ATP -delay in need for glycolysis and production of lactic acid |
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Cool-Down Period |
-should last 5-10 mins -consist of total-body movements and static stretching |
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Cardiovascular Changes that Occur with Training |
-reduction in resting pulse rate -decrease in BP -increase in cardiac output |
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Respiratory Changes that Occur with Training |
-larger lung volume -larger diffusion capacity -ventilatory efficiently is increased |
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Metabolic Changes that Occur with Training |
-muscle hypertrophy -increased capillary density -increased number/size of mitochondria -increased rate of oxygen transport -lower blood lactate levels |
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Other System Changes that Occur with Training |
-decrease in body fat -decrease in blood cholesterol -increased heat acclimatization -increase in the breaking strength of bones and ligaments and tensile strength of tendons |
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Inpatient Phase (Phase I) |
-first 3-5 days -risk factor education -self-care activities -sit-to-stand to minimize deconditioning -supervised ambulation -prepare patient/family for rehab life at home |
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Outpatient Phase (Phase II) |
-either upon discharge or, if more severe, 6-8 weeks later -increase exercise capacity safely -enhance cardiac function -produce favorable metabolic changes -determine effects of medication on exercise -relieve anxiety/depression -progress patient to independent exercises |
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Outpatient Program (Phase III) |
-supervised exercise conditioning program -improve/maintain fitness levels achieved in Phase II -recreational activities: swimming, hiking -jogging, cycling, skiing |
