Exercise Principles & Responses

Physical activity

any bodily movement produced by muscles that requires energy

Exercise

planned, structured, repetitive, and intentional movement

Physical fitness

set of attributes that are either health or skill related

Cardiorespiratory endurance

ability of body to efficiently deliver oxygen to working muscles during prolonged physical activity

What are the principles of exercise prescription?

individuality, specificity, progression, overload and adaptation, rest and recovery, reversibility

What is the principle of periodization?

depending on phase of preparation and competition individual is in, preload volume first before increasing intensity to where intensity is at a peak during competition phase

What principles are applied in overspeed and eccentric overload?

Overload, progression

What does FITT-VP stand for?

Frequency, intensity, time, type, volume, progression

What is the ACSM recommendation for healthy adults in moderate intensity aerobic pa?

30 minutes on five days per week

What is the ACSM recommendations for activity for kids and teens?

60 minutes every day, muscle- and bone-strengthening at least 3 days a week

What type of training should be considered for individuals who cannot sustain extended continuous periods of high-intensity exercise?

interval training

What are the methods we use to define intensity?

HR, HRR, RPE, VO2 (METS)

HRR

heart rate reserve

Which method of intensity is usually harder and includes more math with the resting heart rate?

HRR

What type of relationship is found between VO2 and HR?

linear

When putting in 70-80% of effort or moderate effort, what will improve?

aerobic fitness

What is the primary purpose of the cardiopulmonary system response to exercise?

increase delivery of oxygen to skeletal muscle and myocardium

How is blood pressure affected by aerobic exercise?

systolic BP increases linearly with intensity while diastolic BP remains relatively stable

What factors affect HR during aerobic exercise?

autonomic innervation, hormones, fitness levels, age

What factors affect stroke volume during aerobic exercise?

heart size, fitness levels, gender, contractility, duration of contraction, preload, afterload

Increased afterload =

increased cardiac workload

During exercise, what can the systolic reach?

250 mmHg

What is the normal range for mean arterial blood pressure?

70-110 mmHg

What factors can influence MAP?

CO, systemic vascular resistance