Heart Rate Reserve

Define

The difference between the HR max and resting HR

Used in the Karvonen Equation

_{Heart Rate Reserve}

Equation

HRR = HR_max − HR_rest

Stroke Volume

What is it's effect on Cardiovascular performance

Define

As a Adaptation to Cardiovascular endurance it increases

The amount of blood in the left ventricle that is ejected

Which Energy system is used for events under 30 seconds

(very high intensity)

Phosphagen and fast glycolysis is the energy system for short explosive activity

sprint

plyometrics

which enery system is used for 30 to 2 minutes

(high intensity)

Which energy system would be used in exercise lasitng 2-3 minutes

(moderate intensity)

fast glycolysis and oxidative system

wieght lifting  1-set

How much rest(work to rest ratio) for the phospagen system

(5-10 secs of high intensity)

1:12 to 1:20

 2 min rest for sprint

what rest time(work/rest ratio's)would activity lasting 30 sec to 2 minutes require

(fast glycolysis)

what rest time(work to rest ratio)is required for activity over 3 minutes

(oxidative system)

Gravity

Plate stacked  machines

Resistance bands

Manual resistance

Heart rate reserve (HRR) is a term used to describe the difference between a person's measured or predicted maximum heart rate and resting heart rate. Some methods of measurement of exercise intensity measure percentage of heart rate reserve. It's a part of the Karvonen equation.

HRR = HR_max − HR_rest

(220-age)-(resting HR)=HRR

Connective Tissue Adaptations(bone, tendon and ligament)

Muscular Adaptations(Fiber changes, Hypetrophy and Hyperplasia-debatable)

Neural Adaptations(recruitment and increased efficeincy)

-use exercises that directly load the skeletal system

-use progressive resistance

-use compound movement exercises

-vary exercise selection ot present unique and new stimulus to bone

Cardiovascular adaptations(dec. resting HR,inc. stroke volume, increased maximal output)

Muscular adaptations(increase in mitochondrial density, capillary density)

Connective tissue adaptations(inc. ligament and tendon strength)

Enzymatic adaptations(increased creatine and myokinase)

Dynamic Warmup to begin

Increase resistance gradually

Stress form

Can use compound exercises

2-3 non consecutive sessions per week

vary through the year

Stress the warm up phase

Perform stretches before and after training

Use resistance that does not overtax the musculoskeletal system

Allow 48 to 72 hours for recovery

Use a pain free ROM

Avoid Valsalva manuever

20-35% of the caloric intake

unsaturated should be preffered over saturated

(plant fats over animal fats)

What is the recommended intake of Carbohydrates in individuals?

45 to 65% of their caloric intake

Fibrous is preferred to starchy

lower glycemic index is preferred to higher

10-15% of the daily caloric intake

increases for athletes to 20%

less than 200 mg/dL 

200-239 borderline high

over 240 high

Achive a negative balanced intake

Encourage frequent meals

Perform some physical activity daily

Encourage gradual weight loss to preserve muscle mass

Encourage nutrient dense food choices that are also calorie poor

1 Repetition Max(1 RM)

10 Repetition Max (10 RM)

-Preferably use compound exercises(bench press, power clean or Squat

The partial curl up test

-perform as many without pausing(max 75)

The push up test

-perform as many to failure

Sit and Reach test

Use Sit and reach box

or

-sit on floor with legs exended out

-tape a yard stick to the ground between legs

-heel should be at 15" mark

-with a flat back have them reach forward

(warm up prior)

(best of 3 tries)

-ROM is the degree of movement about a joint

-Flexibility measures ROM of all joints involved in a movement as well as the tissues involved(muscles, ligaments, etc.)

In the cool down phase in the non compromised

After the warmup phase and in the cool down phase in the compromised.

lowered resistance in muscles

increased blood flow to muscles

initiates joint movement

  Informed Consent for cardiac screening.

  PAR-Q (Physical Activity Readiness Questionnaire).

   Determine type of exercise testing needed prior to

        beginning exercise.

   Categorize Pt. as:

Open Chain the distal segment is moving

Closed chain the distal segment is fixed

Simple movements are single muscle single joint maneuvers.(curls, leg extension)

Compound movements are multi muscle multi joint exercises. (Squat, Snatch, Push ups)

Any exercise where gravity plays a role in the difficulty of the task.

(Squat, Lunge, Push up)

Any exercise where the resistance is applied through bands or plate loaded means.

(Leg curl, bicept curl, seated shoulder press)

Least amount of Joint play available

Most amount of Joint play available

Establish Goals and Needs Analysis

set baselines

determine Frequency

determine duration

determine work to rest ratios

Mix running styles to accomplish goals

include recovery runs

Interval

Repetition

Fartelek

Long Slow Distance

Pace/Tempo

Very intense( close to VO2 max)

Inetrvals last 3-5 min

1:1 work to rest ratio

For the well trained

Increases VO2 max 

Increases Anerobic Metabolism

running that is slightly higher paced than the race pace, it also corresponds to the lactate threshold.

pace/tempo stresses the athlete at specific intensity and improve energy production from aerobic and anaerobic metabolism

this technique is a work hardening program(designed to make running easier, not improve speed)

Aerobic Conditioning program

Very intense(greater than VO2 Max)

30 to 90 sec

1:5 work to rest ratio

good for activities that require bursts of speed

is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise, which reflects the physical fitness of the individual.

With a higher exercise intensity the lactate level in the blood reaches the 'anaerobic threshold (AT), or the onset of blood lactate accumulation

Ball State Formula

Karvonen Meathod

Age Adjusted is best for young and old

YMCA step test

Purpose: A step test provides a measure of cardio-respiratory or endurance fitness with sub maximum effort.  

Equipment: 

12 inch (30 cm) step

Stopwatch

Metronome at 96 bpm 24 steps/min

Stethoscope 

Harvard Step Test