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Phy Sci 5 - Final - Topic 17
Aerobic Training
12
Physiology
Undergraduate 1
06/03/2009

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Term
Recommendations for Improving Aerobic Fitness
Definition
all individuals should accumulate between 30 and 60 minutes of activity/day; up to 60 mins/day for weight maintenance & up to 90 min/day for weight loss. Currently, 75% of Americans DO NOT get even 30 mins of activity/day.
Term
VO2 Max
Definition
maximal aerobic capacity; where oxygen uptake plateaus & shows no further increase w/an increase in workload/intensity. An indicator of aerobic fitness capacity. As exercise intensity increases, oxygen consumption increases proportionally.
Term
Heart Rate (HR) at Rest
Definition
measure of number of heart beats per minute when individual is at rest; determined by factors such as fitness level, genetics, age & lifestyle factors. Athletes have lower resting HRs compared to sedentary people. Resting HR decreased after training: higher fitness level, the slower the heart rate rises as intensity increases, & thus a trained person has a lower resting HR.
Term
Maximum HR (HRmax)
Definition
determined by age predicted HRmax (205.8 - (.685 x age), functional HRmax (determined by maximal exercise test), & prescribed HRmax (precribed by doctor i.e. some CVD patients given prescribed HRmax of 110 beat/min-should not exceed)
Term
Training Sensitive Zone (TSZ)
Definition
HR within a range that monitors intensity of exercise; based on %HRmax: 55-90%. Sedentary people working below the lower limit of thier TSZ WILL improve their cardiovascular fitness but atheletes WILL NOT.
Term
Cardiovascular Responses to Exercise
Definition
chronic inactivity & training alter one's cardiovascular response to exercise; responsible for changes seen in VO2max with training. When people are bed ridden or inactive for a period, their exercise tolerance is decreased & this is associated w/decrease in max O2 consumption i.e. decrease in fitness.
Term
Stroke Volume (SV)
Definition
volume of blood pumped through heart/beat; increases after exercise training & results first from improved cardiac performance (stronger heart, larger ventricle size) and secondarily from increased venous return during exercise.
Term
Lactate Threshold/Anaerobic Threshold/Max Steady-State of Lactate (MSS)
Definition
highest level of exercise intensity or level of oxygen uptake acheivable before Lactic acid builds in the muscles and pain sets in, forcing intensity to be lowered - most powerful predictor of endurance/aerobic performance ability.
Term
Detraining
Definition
time off from training i.e. offseason or due to illness/injury. Most people reduce all 3 overload parameters (freq, intensity, duration) which decreases fitness until a plateau occurs (trainee still maintains higher fitness than sedentary person).
Term
Maintaining Fitness (during detraining)
Definition
study reduced all 3 overload parameters; only when intensity was reduced was a significant drop in aerobic fitness seen therefore, training adaptations can be maintained by decreasing either the duration or freq of exercise but maintenance of intensity is CRITICAL.
Term
Muscle/Fitness "Memory"
Definition
after detraining phase, one can re-attain adaptations quicker than previously.
Term
Tapering
Definition
reduced training for optimal strength and performance.
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