Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic equipment
Specific, Measurable, Action-oriented, Realistic, Trackable 1. COLLECT BACKGROUND INFORMATION 2. What will affect PROGRAM ADHERENCE? 3. Develop a CONTINGENCY PLAN. 4. Develop a SELF-CONTRACT.
(Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994) CENTRAL VS. PERIPHERAL ADAPTATIONS
Increase in heart rate Increase in stroke volume Increase in cardiac output Dilation of vessels Shunting of blood from visceral tissues Increased rate & depth of breathing Increased systolic pressure Increased interior dimensions of heart Ventricular hypertrophy Exercise heart rate drops with maintained work intensity Depressed resting heart rate Increased cardiac output Increased capillarization and blood flow to muscles Increased # and density of mitochondria Enhanced O2 extraction Increased VO2 max Increased anaerobic threshold Increased use of fat as a fuel source Glycogen sparing Increased glycogen stores Increased sensitivity of cells to insulin Central vs. Peripheral Aerobic vs. Anaerobic Adaptations
CENTRAL FACTORS (O2 Delivery) Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood) Oxygen Delivery: Heart Rate & Stroke Volume (heart), Ejection Fraction, Cardiac Output (Q = HR x SV) PERIPHERAL FACTORS (O2 Extraction) Oxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin Oxygen Utilization: Mitochondrial Density, Oxidative Enzymes, % Slow Twitch, Conversion of Fast Twitch Glycolytic (IIb) to Fast Twitch Oxidative (IIa) Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight
Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight 1. Your client weighs 70kg, has a resting HR of 60bpm, stroke volume is 70ml/beat, and O2 extraction is 6ml O2/100ml of blood. What is their resting VO2? 2. During maximal exercise the same client has a heart rate of 180bpm, a stroke volume of 115 ml/beat and an O2 extraction of 15ml O2/100ml of blood. What is their VO2 max? 3. Another client has a max HR of 177bpm and a cardiac output of 16, 992 ml/min. What is this client s stroke volume?
3.MET s are often used in a medical environment o By convention 1 MET is considered as the resting metabolic rate obtained during quiet sitting 1 MET = 3.5ml O2/kg/min 1. Your client has a maximal HR of 178bpm, a stroke volume of 103 ml/beat, an O2 extraction of 14ml O2/100ml of blood and weighs 64kg. What is their relative VO2 max? What is the VO2 equivalent in METS? Describe an activity that would fulfill this value. 2. What is the VO2 equivalent to 4 METS? Describe an activity that would fulfill this value.
b) Calculate THR using the Karvonen Formula HRR = [(220 age) RHR] x Exercise Intensity % + RHR 1. Target Heart Rate 2. Talk Test 3. RPE (Rating of Perceived Exertion, Borg Scale) PARTNER EXERCISE: Calculate the Target Heart Rate for your Case Study Client. a) Calculate THR using standard MHR Formula THR = (220 age) x Exercise Intensity %
ROWING (2000m race 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% VOLLEYBALL ATP-CP System 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis
Objective: Based on S.M.A.R.T. Goals Frequency: Affected by Intensity & Duration Intensity: Dictates specific physiologic & metabolic changes Time: Duration which intensity level is maintained; Duration & Intensity inversely related ( You can train hard or you can train long, but you can t do both ) Type: Exercise/Equipment selection
Objective? Frequency? Intensity? Time? Type? Improve or maintain the level of efficiency to deliver O2 and remove CO2; aerobic and/or anaerobic training At least 3x/week with 24-48hrs rest between sessions Dependent upon energy system to be trained for client s goals Dependent upon intensity level prescribed; lower intensity conducted over longer time period (i.e. 30min +) can be accumulated intermittently or continuously Continuous vs. Discontinuous Training (i.e. Intervals); Both Aerobic & Anaerobic Systems must be trained
PARTNER EXERCISE: Using your partner s data determine 1) your client s S.M.A.R.T. Goals, and 2) apply the O.F.I.T.T. principle to design their CV program. Be prepared to share with the rest of the class. 1. What is the minimum FREQUENCY, INTENSITY and DURATION/TIME required to maintain aerobic fitness (the central factors)? 2. What is the minimum FREQUENCY, INTENSITY, DURATION/TIME and EFFORT INTERVALS required to maintain anaerobic fitness (the peripheral factors)? 3. Interesting article: http://thesportfactory.com/site/trainingnews/detraining.shtml
Objective: Enhance muscle s ATP-CP energy capacity 5-10 second max output bursts followed by 30-120sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals Adaptation occurs within 2-4 weeks. Detraining will take effect within 2 weeks. Note: high risk training; potential injuries associated with this type of training. Especially important to warm up and cool down. Benefits = sprinters/events lasting less than 20 sec.
Objective: Elevate Lactate Threshold Levels Sub max levels of intensity will not stimulate adaptation. Need to train at level that will elicit lactic acid production. Train 2-3x/week (ample time for recovery); 2-3 min effort intervals followed by 2-3 min recovery intervals; repeat 2-12x 2-3 min recovery is not enough time to deplete lactic acid from blood, therefore lactate threshold must elevate to accommodate the training stimulus. Note: complete LT training at least 2 weeks before competition Benefits: Everyone, but the highest injury rate.
Objective: Improve body s ability to deliver O2 and remove CO2 through central factors Sub-maximal training; 60-80% MHR, 20min + Not necessarily sport specific Most benefits are central adaptations involving the heart circulatory and respiratory systems. Note: the most appropriate introductory cardiovascular program to start with to build a good fitness base.
ATP-CP INTERVAL TRAINING: 5-10 second max output bursts (95-100% HRR; RPE = 9-10) followed by 30-120sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals GLYCOLYTIC INTERVAL TRAINING: 2-3 min effort intervals (85-95% HRR; RPE = 7-8) followed by 2-3 min recovery intervals; repeat 2-12x Indicate the training objective for each sample program: Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x
Indicated by a plateau or drop in performance over a period of several days; caused by too little recovery time between sessions A)TRACK RESTING HEART RATE B)TRACK TRAINING HEART RATE >10% over previous values = over-training
0 20 30 40 50 60 70 80 90 100 Active Muscle Fibre (%) 120 100 80 60 40 20 0 Type IIb Type IIa Type I Exercise Intensity (% of VO2max or %RM)
(5-10sec) (1-3min) (20min+) >105%RM (eccentric), slow = MAX STRENGTH 80-100%RM (1-8 reps), slow to med. = MAX STRENGTH 60-80%RM (8-15 reps), slow to med. = HYPERTROPHY 50-80%RM (8-20 reps), fast = POWER <70%RM (>15reps), slow to med. = ENDURANCE Fast = +1, -1 Med. = +2/+3, -2/-3 Slow = +4/-4 (or higher) 6 reps (+2, 1, -2, 0 ) = 30sec VS. 6 reps (+1, 0, -2, 0) = 18sec 10 reps (+1, 0, -2, 0) = 30sec VS. 10 reps (+3, 1, -3, 0) = 70sec
ROWING (2000m race 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis VOLLEYBALL 3% ATP-CP System 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays)
ROWING (2000m race 6min) 75% Type I, Aerobic 22% Type IIa, Anaerobic Glycolysis 3% Type IIb, ATP-CP VOLLEYBALL 40% Type I, Aerobic 20% Type IIa, Anaerobic Glycolysis SOCCER (midfield player) & ICE HOCKEY 50% Type I, Aerobic 25% Type IIa, Anaerobic Glycolysis 25% Type IIb, ATP-CP FOOTBALL 30% Type I, Aerobic 10% Type IIa, Anaerobic Glycolysis
Objective? Frequency? Intensity? Time? Type? Strength, Endurance, Power, Mass, Tone How often should the same muscle groups be trained? Prescribed as %RM or the equivalent Rep Range. Dependent upon 5 factors: # of exercises, # of sets, # of reps, rest between sets, and rep speed Compound vs. Isolation Exercises,
Fitness Level Proper adaptation dependent upon training intensity, volume and recovery methods. Exercise Stimulus Homeostasis (normal biological state) Overcompensation (Degree of improvement) Day 1 2 3 4 5 6 7 Fatigue Compensation Regression Biological Status Time Linear (Biological Status)
Overcompensation Cycle Comparing Different Training Frequencies Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 Every 7 Days Every 5th Day Every 3rd Day