| Physiological Training Adaptations | Effects of Aging | Cardiovascular Definitions | Aerobic Training |
|---|---|---|---|
|
Respiratory & Cardiovascular
Improved aerobic fitness increases the ability of these two major body systems
|
Inactivity or Adopting a Sedentary Lifestyle
What is the factor that is more significant than aging for causing a decline in cardiovascular capacity?
|
Tunica Media OR Tunica Adventitia
Name one type of connective tissue that is composed of elastin & collagen & controls blood vessel elasticity & cross-sectional area
|
Carbohydrates & Fats
Name the two dominant macronutrients utilized in aerobic energy metabolism
|
|
Vasodilation & Vasoconstriction
Name the two ways blood vessels change to regulate blood flow & blood pressure
|
Diminished ability to dilate blood vessels, a reduction in blood vessels available, or increased peripheral resistance
Name one factor related to blood vessels that causes reduced blood flow to our limbs as we age
|
Cardiac Output
______ is the product of heart rate & stroke volume, representing the volume of blood pumped per minute by each ventricle
|
Lower injury risk, targets lower & upper body musculature, utilizes aerobic & anaerobic, higher energy expenditure than walking, safer ability to work at higher intensities
Name two benefits of Nordic Walking
|
|
Increases extraction oxygen extraction of working muscles
Regular aerobic training increases _____ extraction of working _____
|
Smoking, Alcohol, Physical Activity, Nutrition, High BMI, Raised Blood Pressure, Dietary Fats, & Blood Glucose
Name two of the eight modifiable risk factors for cardiovascular disease
|
The ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity.
What is cardiovascular endurance?
|
Moderate-Intensity
3 or more months of aerobic training at this intensity displays positive cardiovascular adaptations in older adults?
|
|
Ventilation rate, heart rate, stroke volume, or blood pressure
Name one physiological response decreased with submaximal aerobic activity
|
25
If we become sedentary after age ___, our V02 Max will decline 10% each decade.
|
Arteriosclerosis & Atherosclerosis
_____ &______ causes deposits of plaque (cholesterol and lipids) to form within artery walls, decreasing the lumen of the vessel
|
11-13
Name the range on the Borg Scale ideal for older adults engaging in aerobic exercise
|
|
Body Composition
Regular aerobic training improves ____, which correlates with improved BMI and higher fat-free mass
|
Vascular stiffening, Elevated sympathetic activity, or Altered endothelial function
Name one of the three major age-related changes which affect exercise capacity & increase peripheral resistance
|
10%
Sedentary individuals lose ___% of aerobic fitness per decade after the age of 25
|
150-minutes per week
What is the minimum time per week recommended for older adults for aerobic fitness?
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