improves health and wellness:

no CV disease

no type 2 diabetes

CV endurance

muscular strength/endurance

flexibility

body composition

body movement carried out by skeletal muscles requiring energy:

washing car, gardening, walking

to increase fitness levels, fitness only increases if intensity/volume is increased.  FITT

cautious of too much too fast,

critical:

fitness only increases if volume and intensity increases.

body adapts to stress.

mix it up in correlation to training goals

use it or lose it.

50% of fitness is lost within 2 months of inactivity

frequency

intensity

time

type

risk factors for coronary artery disease

cigarette smoking

obesity

diabetes type 2

hypertension (3 seperate times)

signs/symptoms of CV and pulmonary disease

short of breath

known heart murmer

pain in jaw, chest, neck

dizziness

exercise history (FITT)

symptoms history

family history

transport blood/nutrients

remove wastes (co2)

maintain homeostasis

supply oxygen to body

remove CO2

regulate acid production during metabolism

amount of blood heart pumps with each beat

*increase with exercise*

*stroke volume # X heart rate mL/min = cardiac output*

heart beats per unit of time

*increase with exercise*

Q= stroke vol # X heart rate=mL/min

*during exercise: increase rapidly, then gradually*

CO2 passes from blood to alveoli

O2 passes from alveoli to blood

increases BP, Breathing rate, HR functioning

all lower at rest position

stronger contraction

maximal testing

submax  testing

participant exercises to point of fatigue:

uses HR to get VO2

field test (cheap but BP&HR hard to monitor)

treadmill(expensive, but consistant speed)

cycle ergometer (cheaper, can transport, no weight bearing)

step test (minimal equipment, little skill, difficult to monitor HR/BP)

bruce protocol

balke treadmill test

RPE

rating of perceived exertion:
15 point borg scale (6-20)

influenced by distractions and temperature

heart rate reserve:

maximum heart rate - resting heart rate

THR= HRR X .5 & .85

components of training session: warm up

5-10 min

body increase blood flow to muscles

after warm up or after exercises for long term

decrease chance of injury

slow down progression back to non activity.

prevents large drop of BP

design variables: training frequency

at least twice week for increase VO2

more recovery time for newcomers

rest good after workout

(hydration sleep nutrition)

atleast 1 day

overload body to increase CV fitness levels

65%-90% MHR

based on THR RPE

design variables tim/duration

influenced by intensity

20-60 min

interval train: 6-7 bouts of 20 sec intense

low intensity:>30min

high intensity: around 20 min

use both upper and lower body

constant type of activity ideal

types of fitness programs: long, slow distance

80% VO2 or 80% MHR

train for long event

.5 hr - 2 hr, 1-2 a week

overload

1-2 per week 20-30 min

steady or intermitten

(shorter intervals same intense, brief recovery)

30-90 sec greater VO2 max

once week

combo of dif training

once week

ex: easy run and burst run for short time period

build/maintain fitness: initial stage

3-6 weeks

exercise lowest THR

3-4 week

increase slowly so body accustomed

up to 4-5 days 30-40 w/out excessive fatigue

build/maintain fitness: develop stage

4-6 months

increase gradual

reach goal

look for signs of fatigue

everyone has max amount of fitness

maintain 3 nonconsecutive days

cross train (keep body guessing)