Aerobic Exercise Training

exercise

Type of physical activity that is planned, structured, and consists of repetitive movement done to improve or maintain physical fitness

physical activity

Any bodily movement produced by the contraction of skeletal muscles resulting in a substantial increase over resting energy expenditure

activity

Bodily movement that increases energy expenditure above resting, but not substantially

inactivity

Bodily movement below what is considered usual activity

bedrest

absence of energy expenditure beyond what is required for resting metabolism

main difference between activity and physical activity

physical activity has a higher increase over resting energy expenditure

4 primary aspects of physical fitness

cardiorespiratory fitness, muscle strength and endurance, flexibility, body composition

what systems facilitate energy transformation for aerobic exercise

lungs, cardiovascular system, muscles

aerobic metabolism uses

oxygen

what is produced through aerobic metabolism

ATP

during aerobic metabolism what is the ratio of oxygen entering to exiting

more oxygen in than out

what is VO2

the rate of oxygen consumption

2 types of VO2

absolute and relative

units for absolute VO2

L/min

what is absolute VO2

the actual amount of O2 you breathe in

units for relative VO2

ml/kg/min

what is relative VO2 taking into account that absolute isn't?

weight

what is the metabolic equivalent of the relative VO2

MET

what is 1 MET equal to

3.5 mlO2/kg/min and resting energy expenditure

2 types of exercise intensity

absolute and relative

absolute exercise intensity

what they are currently doing

relative exercise intensity

absolute intensity relative to max intensity

the same absolute intensity can cause ___ responses in people

different

a kilocalorie is the amount of heat required to elevate the temperature of

1kg of water by 1 degree celsius

how many kcals are generated aerobically per liter of O2 consumed

5

3 types of acute exercise

graded exercise, constant load, interval training

what is chronic exercise

exercise over long periods of time

acute exercise

An individual bout of exercise

METS to relative VO2 conversion

METS x 3.5

relative VO2 to absolute VO2 conversion

rVO2 x BW/1000

absolute VO2 to relative VO2

aVO2 x 1000 / BW

relative VO2 to METS

rVO2/3.5

absolute intensity to relative intensity

absolute intensity / maximal capacity

3 macronutrients

carbs, protein, fat

micronutrients

vitamins and minerals

can micronutrients be converted to energy

no

three primary energy systems

immediate energy, short term energy, long term energy

what is the immediate energy system

ATP-phosphocreatine system

what muscle fiber types are used in the immediate energy system

all muscle fiber types

what is the short term energy system

anaerobic glycolytic system

what muscle fiber types are used in the short term energy system

type II

what is the long term energy system

aerobic oxidative system

what muscle fiber types are used in the long term energy system

type I

what part of the ATP stores the most energy

triphosphate

primary substrate in the immediate energy system

ATP and phosphocreatine

what does phosphocreatine combine with to form ATP

ADP

immediate energy system metabolism

anaerobic

immediate energy system power to capacity ratio

high power but low capacity

how long is the immediate energy system active for

seconds

when is the immediate energy system primarily utilized

immediate seconds of exercise, all out sprinting, weight lifting

primary substrate for the short term energy system

glucose (carbohydrates)

short term energy system type of metabolism

anaerobic

short term energy system power to capacity ratio

moderate power but low capacity

how long is the short term energy system active for?

minutes

what is produced by the short term energy system

lactic acid

when is the short term energy system primarily utilized?

initial 30-90 seconds of moderate to high intensity exercise

long term energy system primary substrate

lipids (triglycerides)

long term energy system type of metabolism

aerobic

long term energy system power to capacity ratio

low power high capacity

how long is the long term energy system active for?

hours

oxygen debt

the amount of oxygen required after physical exercise to convert accumulated lactic acid to glucose

when is the long term energy system primarily utilized

after 2 mins of low to moderate intensity exercise

what nutrient has a greater relative contribution to caloric expenditure as the VO2 max increases

carbs, anaerobic-short term

what nutrient has a lesser relative contribution to caloric expenditure as the VO2 max decreases

lipids, aerobic-long term

when are carbs and lipids giving a 50/50 relative contribution to caloric expenditure

at 50% VO2 max

contributions of fats and carbs at rest vs 100% VO2 max

90-10 at rest, 10-90 at 100% VO2 max

what increases with VO2 max

rate of lactic acid production

why does lactic acid not accumulate in aerobic pathways (under 40% VO2 max)

rate of elimination = rate of production

what is the anaerobic threshold

40-60% of VO2 max where lactic acid ramps up

what can aerobic training decrease?

rate of lactic acid build up at higher VO2 max

moderate aerobic exercise intensity is the point of

the anaerobic threshold

METS at moderate aerobic exercise intensity

3.0–5.9

HRR (heart rate reserve) or VO2R at moderate aerobic exercise intensity

40-59%

% HR max at moderate aerobic exercise intensity

40-59%

RPE at moderate aerobic exercise intensity

12-13

what is used at the highest percentage initially when beginning a workout that will be at 50% VO2 max for an extended period of time?

immediate energy (ATP)

what is used at the highest percentage after a few minutes during a workout at 50% VO2 max over an extended period of time?

short term energy (carbs)

what two nutrients are used at about 50% after about 10 minutes at 50% VO2 max?

short term (carbs) and long term (fat)

what does being aerobically trained do to the amount of oxygen debt?

decreases it

heart rate

number of beats per minute

stroke volume

The amount of blood ejected from the heart in one contraction.

cardiac output

heart rate x stroke volume

respiratory rate

number of breaths per minute

tidal volume

Amount of air that moves in and out of the lungs during a normal breath

minute ventilation

total volume of air inhaled and exhaled each minute

how does the rate of oxygen consumption magnitude change during graded exercise

increases with each grade then would flatline unless grade increases

what happens to the rate of oxygen consumption in response to a constant load aerobic exercise?

stays the same unless load is increased

what is the rate of oxygen consumption (VO2)=

CO (cardiac output) x a-vO2 (arterial venous oxygen difference)

what is VO2 determined by?

the ability for the body to deliver, extract and utilize oxygen through the oxygen transport system

what is the "window" into the oxygen transport system?

vital signs

what are the "inputs" of cardiovascular regulation during exercise?

metabolism, baroreceptors, anticipation

where is "central command" for the cardiovascular center?

ventrolateral medulla

what are the "outputs" of cardiovascular regulation during exercise?

heart rate/contractility and vasodilation/constriction

what are the blood vessels supplying metabolic tissue doing during aerobic exercise?

vasodilating

what are the blood vessels doing towards inactive tissue during aerobic exercise?

vasoconstricting

CO=

HR x SV (stroke volume)

3 things affecting cardiac output during aerobic exercise?

parasympathetic inhibition (baroreceptors, metabolism), sympathetic stimulation (heart, muscles), hormonal stimulus (epinephrine)

what levels out first heart rate or stroke volume?

stroke volume

BP (blood pressure)=

CO x TPR (total peripheral resistance)

which blood pressure goes up during exercise, and what blood pressure changes minimally?

systolic up, diastolic same