Aerobic Training

These flashcards cover key concepts related to aerobic exercise, energy systems, physiological responses, and guidelines for physical activity and exercise.

ATP-PC System

The immediate energy system that uses stored ATP and phosphocreatine, providing energy for high-intensity activity for up to 10 seconds.

Anaerobic Glycolytic System

The short-term energy system that relies on glycogen for rapid ATP production and produces lactic acid, activated primarily during high-intensity activity lasting 1-2 minutes.

Aerobic System

The long-term energy system that uses glycogen, fats, and proteins with oxygen, predominating after about 2 minutes of exercise.

MET (Metabolic Equivalent of Task)

A unit that estimates the energy cost of physical activities based on resting metabolic rate; 1 MET = 3.5 mL/kg/min.

Cardiac Output (CO)

The amount of blood the heart pumps in one minute, calculated as heart rate (HR) times stroke volume (SV).

VO2max

The maximum amount of oxygen consumed per minute at maximum effort; a measure of aerobic capacity.

Physical Activity

Any bodily movement produced by skeletal muscles that increases energy expenditure above resting levels.

Exercise

Planned, structured, and repetitive physical activity aimed at improving or maintaining one or more components of physical fitness.

Physical Fitness

The integrated measure of cardiorespiratory and musculoskeletal function and psychological drive that allows efficient performance of activities.

Borg RPE Scale

A scale that measures perceived exertion during exercise, ranging from 6 to 20.

Chronic Physiological Changes from Aerobic Training

Adaptations in the cardiovascular, respiratory, metabolic, and muscular systems that occur with prolonged aerobic training.

Fitness Guidelines for Adults

Adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity each week.

Target Heart Rate (THR)

The heart rate zone individuals should aim for during exercise to improve cardiovascular fitness, typically expressed as a percentage of maximum heart rate.