Term
| Recommendations for Improving Aerobic Fitness |
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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. |
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Term
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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. |
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Term
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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. |
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Term
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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) |
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Term
| Training Sensitive Zone (TSZ) |
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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. |
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Term
| Cardiovascular Responses to Exercise |
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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. |
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Term
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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. |
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Term
| Lactate Threshold/Anaerobic Threshold/Max Steady-State of Lactate (MSS) |
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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. |
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Term
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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). |
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Term
| Maintaining Fitness (during detraining) |
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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. |
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Term
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Definition
| after detraining phase, one can re-attain adaptations quicker than previously. |
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Term
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Definition
| reduced training for optimal strength and performance. |
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