• Set foundation for exercise prescription • Clarify the work rest

• Set foundation for exercise prescription • Clarify the work rest

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Set foundation for exercise prescription
Clarify the work rest relationship
Understand VO
Understand overtraining
Look at how to use aerobic equipment
2M
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
Increased interior dimensions of heart
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
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?
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.
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. 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 %
b) Calculate THR using the Karvonen Formula
HRR = [(220 – age) – RHR] x Exercise Intensity % + RHR
ROWING (2000m race – 6min)
75% Oxidative Phosphorylation
(beta oxidation & aerobic
glycolysis)
22% Anaerobic Glycolysis
3%
ATP-CP System
VOLLEYBALL
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 (95100% 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
120
100
80
Type IIb
Type IIa
Type I
60
40
20
100
90
80
70
60
50
40
30
20
0
0
Active
Muscle
Fibre (%)
Exercise Intensity (% of VO2max or %RM)
>105%RM (eccentric) , slow = MAX STRENGTH
(5-10sec)
(20min+)
(1-3min)
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
SOCCER (midfield player) & ICE
HOCKEY
22% Type IIa, Anaerobic
Glycolysis
50% Type I, Aerobic
3% Type IIb, ATP-CP
VOLLEYBALL
25% Type IIb, ATP-CP
FOOTBALL
40% Type I, Aerobic
30% Type I, Aerobic
20% Type IIa, Anaerobic
Glycolysis
10% Type IIa, Anaerobic
Glycolysis
25% Type IIa, Anaerobic Glycolysis

Objective?
Strength, Endurance, Power, Mass, Tone

Frequency?
How often should the same muscle groups be
trained?

Intensity?

Time?

Type?
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,
Proper adaptation dependent upon training
intensity, volume and recovery methods.
Fitness Level
Exercise
Stimulus
Day 1
Overcompensation
(Degree of improvement)
Homeostasis (normal
biological state)
2
Fatigue
3
4
Compensation
5
6
Regression
Time
Biological Status
Linear (Biological Status)
7
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