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Phy Sci 5 Final
Aerobic Training
10
Science
Undergraduate 1
12/05/2008

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Cards

Term
Training Effect is dependent on
Definition

- frequency

- intensity

- duration

- total program length

- initial fitness level

Term
VO 2 max = maximal aerobic capacity
Definition

- determines a person's aerobic fitness level

- as intensity of exercise increases more oxygen is consumes

- endurance athletes have a higher VO2 max compared to conditioned and sedentary individuals

Term
Prof Roberts' Recommendations for min cardio fitness and weight loss/ weight maintenance
Definition

- Frequency: 3-5 times a week

- Duration: 20-60 min/day

- Intensity: 50-90% or HR max

Term

Maximum HR determined by:

KNOW EQUATION

Definition

- Age predicated HRmax = 205.8 - (.685 x age)

- Functional HRmax: maximal exercise test

- Prescribed HRmax: by physician

- HR at rest determined by fitness level, genetics, age, and lifestyle

- athletes have lower resting HRs compared to sedentary individuals

Term
Training Sensitive Zone (TSZ)
Definition
- HR is 50-90% of HRmax where aerobic benefits are noted
Term
Cardiac Output (CO)
Definition

- total amount of blood per minute that is ejected  from the left ventricle to deliver oxygenated blood to all of the body's tissue

- Increased in trained individuals

Term

Stroke Volume (SV)

Definition

- the actualy volume of blood that is ejected from the left ventricle with each beat

- determines the strength of the heart; a stronger heart is able to eject a greater volume of blood to the body each time that it beats

- CO = HR x SV

- SV increased in trained individuals

Term

Lactate Threshold

(anaerobic threshold)

Definition

- the highest exercise intensity or level of oxygen uptake that is not associated with a significant accumulation of muscle lactic acid or blood lactate

- AKA maximum steady-state of lactate (MSS)

- most powerful predictor of of endurance/aerobic performance ability

Term
Detraining
Definition
- when frequency, duration, intensity of exercise is reduced, overall fitness decreases
Term

maintenance of Fitness

Definition
- training adaptations can be maintained by decreasing either duration or frequency of exercise up to 2/3 however maintenance of intensity is crucial
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