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Aerobic & anaerobic exs

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Meghan Phutane

THIS PPT CONTAINS DETAILS ABOUT WHAT IS AEROBIC & ANAEROBIC EXERCISES, HOW TO DO IT, WHAT ARE THE BENEFITS OF IT & SO ON.

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DR. MEGHAN PHUTANE CARDIORESPIRATORY PHYSIOTHERAPIST AEROBIC & ANAEROBIC EXS
KEY TERMINOLOGIES
Fitness  The ability to perform physical work.  Performing physical work requires cardio- respiratory functioning, muscle strength & endurance & flexibility.  Fitness levels are described from poor to superior based on energy expenditure of physical work.  Rating is based on direct or indirect measurement of body’s maximum oxygen consumption(VO2 max).  VO2 is influenced by age, gender, heredity, inactivity & disease.
VO2 Max  It’s a measure of body’s capacity to use O2. (maximum amount of O2 consumed/min when individual has reached maximum efforts).  Indicated as – ml/kg/min.  Depends on –  O2 transport  O2 binding capacity of blood  Cardiac function  O2 extraction capabilities  Muscular oxidative potentials
Endurance Endurance (ability to work for prolonged period of time & resist fatigue) Muscle endurance (ability of an isolated muscle to perform repeated contractions over a period of time) CV endurance (to perform large muscles, dynamic exs like walking)
Conditioning  Augmentation of energy capacity of muscles by means of exs program.  Depends on exs of sufficient intensity, duration & frequency.  Produces CV & muscular adaptations.
Adaptation  CV system & muscles gets adapted to training stimulus over time. Significant changes are observed in 10-12wks of training.  Depends on –  Ability of organs to change  Training stimulus threshold
Myocardial O2 consumption (mVO2)  Measure of O2 consumed by myocardial muscles.  The need or demand of O2 is determined by HR, BP, myocardial contractility & afterload.  Ability to supply O2 to the myocardium depends on arterial O2 content, HB-O2 dissociation & coronary blood flow.
Deconditioning  Occurs with prolonged bed rest  ↓ VO2 max, CO, SV, muscle strength  Effects of deconditioning –  ↓ muscle mass & strength  ↓ CV function  ↓ total blood volume & plasma volume  ↓ heart volume  ↓ exs tolerance  ↓ BMD
ENRGY SYSTEMS, EXPENDITURE & EFFICIENCY
ENERGY SYSTEMS Muscle contraction Requires energy This is produced by chemical breakdown of ATP ATP ADP + P
There is a limited supply of ATP in muscle cells (it’s usually used up after 3 – 5 seconds of exercise) Note: ATP: Adenosine triphosphate ADP: Adenosine diphosphate P: Phosphate For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources. ADP + P ATP
There are 3 sources (energy systems) that the body can use: 1.ATP/ PC or CP System 2. Lactic Acid System 3. Aerobic System Anaerobic Pathway Aerobic Pathway
CP – Stored in Muscles Combines with ADP to re-build ATP Immediate source of energy Limited source – lasts up to 10/15 seconds Very important for bursts of explosive speed Suitable for short duration events: 100m, throwing/ jumping athletic events. Phases of team game play. Replenishing stores of CP takes up to 6 minutes of recovery after end of exercise ADP + CP = ATP + C 1. The CP (Creatine Phosphate) System CP: Creatine Phosphate C - Creatine
2. LACTIC ACID SYSTEM Glycogen made from glucose obtained from digested food present in all cells of the body – muscles, liver When glycogen breaks down it releases pyruvic acid and energy. This energy is used to re-build ATP from ADP and P This system is anaerobic – no O2 Pyruvic acid is easily removed when O2 is available Where there is little O2 it is changed into lactic acid Muscles fail to contract fully - fatigue Energy from this source lasts longer – up to three minutes before build up of lactic acid prevents further energy production Suitable for athletes – 200m – 800m. Games players who need to keep up continuous short bursts of activity Takes about 20 – 60 minutes to remove accumulated lactic acid after maximal exercise ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)
3. AEROBIC SYSTEM For longer events – muscles must work aerobically. O2 present This system can take the pyruvic acid produced when glycogen breaks down and turns it into more energy rather than lactic acid Supplies energy to athletes who are working sub-maximally at 60 – 80% of maximum effort and can take in a constant supply of O2 This system provides most of the energy required for physical activity lasting longer than about 3 minutes – long distance activity – runners/ cyclists – Games Players ADP + Glycogen = ATP + Pyruvic acid
Graph to Show – Energy Released over Time 3. AEROBIC SYSTEM ATP Store ATP-PC System Lactic Acid System Aerobic System % of maximum rate of energy production time2sec 10sec 1min 2hrs
ENERGY EXPENDITURE  Activities can be categorized as light or heavy by determining the cost of activity.  Most ADLs are light activity & are aerobic.  Heavy works needs energy from both aerobic & anaerobic systems.  Energy expended is computed from amount of O2 consumed. The units used are –  Kilo calorie (KCal)  Metabolic equivalents (METs) (ml/kg/min)= 3.5ml/kg/min
Cont…  Classification of activities is light, moderate & heavy.  Average individual expends 1800-3000 kCal/day whereas athletes during training period expends ≥10000 kCal.  For a average male of 65kg weight –Type of work kCal/min ml/kg/min METs Light 2-4.9 6.1-15.2 1.6-3.9 Heavy 7.5-9.9 23.3-30.6 6.0-7.9
EFFICIENCY  Usually expressed in percentage.  % efficiency = useful workout×100 / energy expended  Efficiency of large muscle activities is usually 20- 25%.
PHYSIOLOGICAL RESPONSE TO EXERCISE
Cardiovascular system  Exercise pressor response –  SNS response- peripheral vasoconstriction , ↑ myocardial contractility, ↑ HR, ↑ HTN  Degree of response equals muscle mass involved & exs intensity  Cardiac effects –  ↑Frequency of SA node depolarization, ↑ HR, ↓vagal stimulus, ↑ SNS stimulation.  ↑ systolic BP
Cont…  Peripheral effects –  Vasoconstriction – blood from non-working muscles & organs shunt to working muscle.  ↓peripheral resistance in working muscles  Venous constriction  ↑ CO due to –  ↑myocardial contractility  ↑ HR  ↑blood flow to working muscle  ↑venous constriction  ↓peripheral resistance
Respiratory system  Respiratory changes occurs rapidly with increased gas exchange.  ↓venous O2 saturation & ↑pCO2 & H+  ↑ body temperature  ↑ epinephrine  ↑ joint & muscle receptor stimulation  All these factors stimulate respiratory system.  ↑RR & TV - ↑minute ventilation  ↑ alveolar ventilation
Response providing additional O2 to muscle  ↑ blood flow – provides additional O2  Extraction of more O2 from blood is due to –  ↓ local tissue PO2- facilitate O2 unloading from HB  ↑CO2 production- tissue acidosis & ↑temperature - ↑O2 release from HB  ↑RBCs – enhance release of O2  Factors determining O2 consumption –  Muscle vascularity  Fiber distribution  No of mitochondria  Oxidative mitochondrial enzymes in muscle fibers
DETERMINANTS OF EXERCISE PROGRAM
1. INTENSITY  Overload principle –  overload is stress on an organism that is greater than that regularly encountered during everyday life .  The exs load must be above the training stimulus threshold for adaptations to occur.  Once adaptation occurs – increase the training load.  Training stimulus threshold are variable depending on individuals health, level of activity, age & gender.  Higher the level of fitness – greater intensity is needed.  Generally, conditioning response occurs at 60-90%
Cont…  In healthy adults, minimum stimulus needed to elicit conditioning response is 70%of Hrmax.  Sedentary or deconditioned individuals – 40- 50%VO2max.  HRmax = 220-age / use multistage test  Maximum HR for exs can be determined using –  % of HRmax  Using HR reserve (karvonen’s formula)  Greater improvement in VO2max is seen on exercising at high intensity for short period than moderate intensity for longer period.  At maximum limit of exs; relative risk of CV complications or muscle injuries.
 Specificity principle –  Adaptations to metabolic & physiological systems depends on demands imposed.
2. DURATION  The optimal duration of exercise for cardiovascular conditioning is dependent on the total work performed, exercise intensity and frequency, and fitness level.  The greater the intensity of the exercise, the shorter the duration needed for adaptation; and the lower the intensity of exercise, the longer the duration needed.  A 20- to 30-minute session is generally optimal at 60% to 70% maximum heart rate.  When the intensity is below the heart rate threshold, a 45-minute continuous exercise period may provide the appropriate overload.  With high-intensity exercise, 10- to 15-minute exercise periods are adequate.
3. FREQUENCY  Frequency may be a less important factor than intensity or duration in exercise training.  Frequency varies, dependent on the health and age of the individual.  Optimalfrequency of training is generally 3-4times/wk.  If training is at low intensity, greater frequency may be beneficial.  A frequency of two times a week does not generally evoke cardiovascular changes.
4. MODE  Many types of activity provide the stimulus for improving Cardiorespiratory fitness.  The important factor is that the exercise involves large muscle groups that are activated in a rhythmic, aerobic nature. However, the magnitude of the changes may be determined by the mode used.  For specific aerobic activities such as cycling and running, the overload must use the muscles required by the activity and stress the cardiorespiratory system.  The muscles trained develop a greater oxidative capacity with an increase in blood flow to the area.  Training benefits are optimized when programs are planned to meet the individual needs and capacities of the participants.  The skill of the individual, variations among individuals in competitiveness and aggressiveness, and variation in environmental conditions must be considered.
Reversibility principle  Adaptive changes in body system (strength, endurance) due to resistance exercises are transient unless improvement is used for functional activities or as a maintenance program.  Detraining (reduced muscle performance), starts in a week or two after exercise cessations & continues until training effect are lost.
EXERCISE PROGRAM
WARM UP PERIOD  Physiologically, a time lag exists between the onset of activity and the bodily adjustments needed to meet the physical requirements of the body.  The purpose of the warm-up period is to enhance the numerous adjustments that must take place before physical activity.
Physiological Responses  ↑Muscle temperature - increases the efficiency of muscular contraction (↓muscle viscosity and ↑rate of nerve conduction).  ↑ O2 need to meet energy demands; higher extraction from hemoglobin - facilitate the oxidative processes.  Dilatation of constricted capillaries - increases circulation - ↑oxygen delivery to the active muscles and ↓oxygen deficit and the formation of lactic acid.  Adaptation in sensitivity of the neural respiratory center to various exercise stimulants.  ↑ venous return.
Purposes  The warm-up also prevents or decreases:  The susceptibility of the musculoskeletal system to injury.  The occurrence of ischemic electrocardiographic (ECG) changes and arrhythmias. Guidelines  The warm-up should be gradual and sufficient to increase muscle and core temperature without causing fatigue or reducing energy stores. Characteristics of the period include:  A 10-minute period of total body movement exercises, such as calisthenics, and walking slowly.  Attaining a heart rate that is within 20 beats/min of the target heart rate.
Benefits of warm up –  Slowly increases the heart rate – so body temperature & increase blood flow to active muscles  Increase O2 supply – prepares muscle for upcoming strenous activities.  Easy & safe to perform stretches to ensure flexibility & ROM.  Helps minimize potential muscle tear & injury.  Increase elasticity & flexibility of tendons & ligaments.  Maintains joint lubrication  Increase hormone production needed to regulate energy production  Mentally prepares the individual for increasing
AEROBIC EXS PERIOD  aerobic exercise period is - conditioning part of the exercise program.  Attention to the determinants of intensity, frequency, duration, and mode of the program has an impact on the effectiveness of the program.  Main consideration to choose specific method of training is the intensity should be enough to stimulate an increase in stroke volume and cardiac output and to enhance local circulation and aerobic metabolism in the appropriate muscle groups.  The exercise period must be within the person’s tolerance, above the threshold level for adaptation to occur, and below the level of exercise that evokes clinical symptoms.  In aerobic exercise, submaximum, rhythmic, repetitive, dynamic exercise of large muscle groups is emphasized.
 There are four methods of training that challenge the aerobic system: continuous, interval (work relief), circuit, and circuit interval. Continuous Training  A submaximum energy requirement - throughout the training period.  At steady state - muscle obtains energy by means of aerobic metabolism. Stress primarily on the slow- twitch fibers.  The activity can be prolonged for 20 to 60 minutes.  Increase work rate progressively. Overload by in ↑ duration.  In healthy individual, continuous training is the most effective way to improve endurance.
Interval Training  The work or exercise is followed by relief or rest interval. Less demanding than continuous training. Tends to improve strength and power more than endurance.  The relief interval is either a rest relief (passive recovery) or a work relief (active recovery); and its duration ranges from a few seconds to several minutes. (Portion of the muscular stores of ATP and the oxygen associated with myoglobin are replenished by the aerobic system; an ↑VO2 max).  A rest interval equal to one and a half times the work interval allows the succeeding exercise interval to begin before recovery is complete and stresses the aerobic system.  A significant amount of high-intensity work can be
Circuit Training –  Circuit training employs a series of exercise activities. At the end of the last activity, the individual starts from the beginning and again moves through the series.  The series of activities is repeated several times.  Several exercise modes can be used involving large and small muscle groups and a mix of static or dynamic effort.  Use of circuit training can improve strength and endurance by stressing both the aerobic and anaerobic systems.
Circuit-Interval Training  Combining circuit and interval training is effective because of the interaction of aerobic and anaerobic production of ATP.  With the relief interval there is a delay in the need for glycolysis and the production of lactic acid prior to the availability of oxygen supplying the ATP.
COOL DOWN PERIOD  A cool-down period is necessary following the exercise period. Purpose –  Prevent pooling of the blood in the extremities by continuing to use the muscles to maintain venous return.  Prevent fainting by increasing the return of blood to the heart and brain as cardiac output and venous return decreases.  Enhance the recovery period with the oxidation of metabolic waste and replacement of the energy stores.
Guidelines –  Characteristics of the cool-down period are similar to those of the warm-up period.  Total-body exercises such as calisthenics and static stretching are appropriate.  The period should last 5 to 10 minutes.
ANAEROBIC EXERCISE
 Involves higher intesity training and is needed for short, explosive bursts of activity.
 Strength - Ability of a contractile tissue to produce tension & resultant force based on demands placed on the muscles / Greatest measurable force exerted by muscle or group of muscles to overcome resistance during a single maximum effort.  Power - Muscle power is related to strength & speed of movement & is defined as work produced by muscle per unit time. (force×distance/time).  Endurance -Endurance refers to the ability to perform low intensity, repetitive or sustained activities over a prolonged period of time.
Benefits  Enhance muscle performance  Increase strength of connective tissue  Greater BMD or reduces bone demineralization  Decrease stress on joints  Reduce risk of soft tissue injury  Improves capacity to repair or heal damaged soft tissues  Possible improvement in balance  Enhances physical performance during ADLs, recreational activities & occupation  Improves body composition : increase lean muscle mass & reduce body fat  Enhance feeling of physical well being & so QOL.
Principles  Specificity principle – development of muscular fitness is specific to muscle group that is exercised, type of contraction & training intensity.  Overload principle – to promote strength & endurance gains, muscle group must be exercised at work loads that are greater than its capacity
A. Goals of Anaerobic Training To Enhance Muscle Lactate Removal and Lactate Utilization To Enhance Anaerobic Capacity of Muscles Anaerobic Training Goals
Anaerobic Training  ATP-PCr System: All-out bursts for 5 to 10 sec. Recovery progresses rapidly (30 to 60 sec).  Glycolytic System: Bouts of up to 1 min of intense, rhythmic repeated several times interspersed with 3-5 min recovery (“lactate stacking”).
B. Training Methods  Acceleration Sprints: gradual increases from slow to moderate to full sprinting in 50-100 m segments followed by 50 m light activity.  Sprint Training: Repeated sprints at maximal speed with complete recovery (5 minutes or more) between repeats. Only 3 to 6 bouts in a session.  Interval Training: Repeated periods of work alternated with periods of relief.
C. Prescription Content  Training Time: rate of work during the work interval (e.g. 200-m in 28 seconds)  Repetitions: number of work intervals per set (e.g. six 200-m runs)  Sets: a grouping of work and relief intervals (e.g. a set is six 200-m runs @ 28 sec, 1:24 rest interval)  Work-relief Ratio: time ratio of work and relief (e.g., 1:2 means relief is twice work)  Type of Relief: rest or light to mild exercise
D. Frequency and Duration of Training  The energy demands of high- intensity training on the glycolytic system rapidly depletes muscle glycogen  Muscles can become chronically depleted of energy reserves
BENEFITS OF COOLING DOWN  After a long hard workout, many people just stop and end their routine there. This does not give their body the proper time to recover or time to restretch those muscles.  Cool downs, or the recovery period, allows your body to recover from the hard workout.  The stretching afterwards helps to lengthen and strengthen your muscles.  A cool-down after physical activity allows a gradual decrease at the end of the episode.  Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.
Aerobic & anaerobic exs

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Aerobic & anaerobic exs

  • 3. Fitness  The ability to perform physical work.  Performing physical work requires cardio- respiratory functioning, muscle strength & endurance & flexibility.  Fitness levels are described from poor to superior based on energy expenditure of physical work.  Rating is based on direct or indirect measurement of body’s maximum oxygen consumption(VO2 max).  VO2 is influenced by age, gender, heredity, inactivity & disease.
  • 4. VO2 Max  It’s a measure of body’s capacity to use O2. (maximum amount of O2 consumed/min when individual has reached maximum efforts).  Indicated as – ml/kg/min.  Depends on –  O2 transport  O2 binding capacity of blood  Cardiac function  O2 extraction capabilities  Muscular oxidative potentials
  • 5. Endurance Endurance (ability to work for prolonged period of time & resist fatigue) Muscle endurance (ability of an isolated muscle to perform repeated contractions over a period of time) CV endurance (to perform large muscles, dynamic exs like walking)
  • 6. Conditioning  Augmentation of energy capacity of muscles by means of exs program.  Depends on exs of sufficient intensity, duration & frequency.  Produces CV & muscular adaptations.
  • 7. Adaptation  CV system & muscles gets adapted to training stimulus over time. Significant changes are observed in 10-12wks of training.  Depends on –  Ability of organs to change  Training stimulus threshold
  • 8. Myocardial O2 consumption (mVO2)  Measure of O2 consumed by myocardial muscles.  The need or demand of O2 is determined by HR, BP, myocardial contractility & afterload.  Ability to supply O2 to the myocardium depends on arterial O2 content, HB-O2 dissociation & coronary blood flow.
  • 9. Deconditioning  Occurs with prolonged bed rest  ↓ VO2 max, CO, SV, muscle strength  Effects of deconditioning –  ↓ muscle mass & strength  ↓ CV function  ↓ total blood volume & plasma volume  ↓ heart volume  ↓ exs tolerance  ↓ BMD
  • 11. ENERGY SYSTEMS Muscle contraction Requires energy This is produced by chemical breakdown of ATP ATP ADP + P
  • 12. There is a limited supply of ATP in muscle cells (it’s usually used up after 3 – 5 seconds of exercise) Note: ATP: Adenosine triphosphate ADP: Adenosine diphosphate P: Phosphate For exercise to continue, ATP has to be re-generated from ADP using energy obtained from other sources. ADP + P ATP
  • 13. There are 3 sources (energy systems) that the body can use: 1.ATP/ PC or CP System 2. Lactic Acid System 3. Aerobic System Anaerobic Pathway Aerobic Pathway
  • 14. CP – Stored in Muscles Combines with ADP to re-build ATP Immediate source of energy Limited source – lasts up to 10/15 seconds Very important for bursts of explosive speed Suitable for short duration events: 100m, throwing/ jumping athletic events. Phases of team game play. Replenishing stores of CP takes up to 6 minutes of recovery after end of exercise ADP + CP = ATP + C 1. The CP (Creatine Phosphate) System CP: Creatine Phosphate C - Creatine
  • 15. 2. LACTIC ACID SYSTEM Glycogen made from glucose obtained from digested food present in all cells of the body – muscles, liver When glycogen breaks down it releases pyruvic acid and energy. This energy is used to re-build ATP from ADP and P This system is anaerobic – no O2 Pyruvic acid is easily removed when O2 is available Where there is little O2 it is changed into lactic acid Muscles fail to contract fully - fatigue Energy from this source lasts longer – up to three minutes before build up of lactic acid prevents further energy production Suitable for athletes – 200m – 800m. Games players who need to keep up continuous short bursts of activity Takes about 20 – 60 minutes to remove accumulated lactic acid after maximal exercise ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)
  • 16. 3. AEROBIC SYSTEM For longer events – muscles must work aerobically. O2 present This system can take the pyruvic acid produced when glycogen breaks down and turns it into more energy rather than lactic acid Supplies energy to athletes who are working sub-maximally at 60 – 80% of maximum effort and can take in a constant supply of O2 This system provides most of the energy required for physical activity lasting longer than about 3 minutes – long distance activity – runners/ cyclists – Games Players ADP + Glycogen = ATP + Pyruvic acid
  • 17. Graph to Show – Energy Released over Time 3. AEROBIC SYSTEM ATP Store ATP-PC System Lactic Acid System Aerobic System % of maximum rate of energy production time2sec 10sec 1min 2hrs
  • 18. ENERGY EXPENDITURE  Activities can be categorized as light or heavy by determining the cost of activity.  Most ADLs are light activity & are aerobic.  Heavy works needs energy from both aerobic & anaerobic systems.  Energy expended is computed from amount of O2 consumed. The units used are –  Kilo calorie (KCal)  Metabolic equivalents (METs) (ml/kg/min)= 3.5ml/kg/min
  • 19. Cont…  Classification of activities is light, moderate & heavy.  Average individual expends 1800-3000 kCal/day whereas athletes during training period expends ≥10000 kCal.  For a average male of 65kg weight –Type of work kCal/min ml/kg/min METs Light 2-4.9 6.1-15.2 1.6-3.9 Heavy 7.5-9.9 23.3-30.6 6.0-7.9
  • 20. EFFICIENCY  Usually expressed in percentage.  % efficiency = useful workout×100 / energy expended  Efficiency of large muscle activities is usually 20- 25%.
  • 22. Cardiovascular system  Exercise pressor response –  SNS response- peripheral vasoconstriction , ↑ myocardial contractility, ↑ HR, ↑ HTN  Degree of response equals muscle mass involved & exs intensity  Cardiac effects –  ↑Frequency of SA node depolarization, ↑ HR, ↓vagal stimulus, ↑ SNS stimulation.  ↑ systolic BP
  • 23. Cont…  Peripheral effects –  Vasoconstriction – blood from non-working muscles & organs shunt to working muscle.  ↓peripheral resistance in working muscles  Venous constriction  ↑ CO due to –  ↑myocardial contractility  ↑ HR  ↑blood flow to working muscle  ↑venous constriction  ↓peripheral resistance
  • 24. Respiratory system  Respiratory changes occurs rapidly with increased gas exchange.  ↓venous O2 saturation & ↑pCO2 & H+  ↑ body temperature  ↑ epinephrine  ↑ joint & muscle receptor stimulation  All these factors stimulate respiratory system.  ↑RR & TV - ↑minute ventilation  ↑ alveolar ventilation
  • 25. Response providing additional O2 to muscle  ↑ blood flow – provides additional O2  Extraction of more O2 from blood is due to –  ↓ local tissue PO2- facilitate O2 unloading from HB  ↑CO2 production- tissue acidosis & ↑temperature - ↑O2 release from HB  ↑RBCs – enhance release of O2  Factors determining O2 consumption –  Muscle vascularity  Fiber distribution  No of mitochondria  Oxidative mitochondrial enzymes in muscle fibers
  • 27. 1. INTENSITY  Overload principle –  overload is stress on an organism that is greater than that regularly encountered during everyday life .  The exs load must be above the training stimulus threshold for adaptations to occur.  Once adaptation occurs – increase the training load.  Training stimulus threshold are variable depending on individuals health, level of activity, age & gender.  Higher the level of fitness – greater intensity is needed.  Generally, conditioning response occurs at 60-90%
  • 28. Cont…  In healthy adults, minimum stimulus needed to elicit conditioning response is 70%of Hrmax.  Sedentary or deconditioned individuals – 40- 50%VO2max.  HRmax = 220-age / use multistage test  Maximum HR for exs can be determined using –  % of HRmax  Using HR reserve (karvonen’s formula)  Greater improvement in VO2max is seen on exercising at high intensity for short period than moderate intensity for longer period.  At maximum limit of exs; relative risk of CV complications or muscle injuries.
  • 29.  Specificity principle –  Adaptations to metabolic & physiological systems depends on demands imposed.
  • 30. 2. DURATION  The optimal duration of exercise for cardiovascular conditioning is dependent on the total work performed, exercise intensity and frequency, and fitness level.  The greater the intensity of the exercise, the shorter the duration needed for adaptation; and the lower the intensity of exercise, the longer the duration needed.  A 20- to 30-minute session is generally optimal at 60% to 70% maximum heart rate.  When the intensity is below the heart rate threshold, a 45-minute continuous exercise period may provide the appropriate overload.  With high-intensity exercise, 10- to 15-minute exercise periods are adequate.
  • 31. 3. FREQUENCY  Frequency may be a less important factor than intensity or duration in exercise training.  Frequency varies, dependent on the health and age of the individual.  Optimalfrequency of training is generally 3-4times/wk.  If training is at low intensity, greater frequency may be beneficial.  A frequency of two times a week does not generally evoke cardiovascular changes.
  • 32. 4. MODE  Many types of activity provide the stimulus for improving Cardiorespiratory fitness.  The important factor is that the exercise involves large muscle groups that are activated in a rhythmic, aerobic nature. However, the magnitude of the changes may be determined by the mode used.  For specific aerobic activities such as cycling and running, the overload must use the muscles required by the activity and stress the cardiorespiratory system.  The muscles trained develop a greater oxidative capacity with an increase in blood flow to the area.  Training benefits are optimized when programs are planned to meet the individual needs and capacities of the participants.  The skill of the individual, variations among individuals in competitiveness and aggressiveness, and variation in environmental conditions must be considered.
  • 33. Reversibility principle  Adaptive changes in body system (strength, endurance) due to resistance exercises are transient unless improvement is used for functional activities or as a maintenance program.  Detraining (reduced muscle performance), starts in a week or two after exercise cessations & continues until training effect are lost.
  • 35. WARM UP PERIOD  Physiologically, a time lag exists between the onset of activity and the bodily adjustments needed to meet the physical requirements of the body.  The purpose of the warm-up period is to enhance the numerous adjustments that must take place before physical activity.
  • 36. Physiological Responses  ↑Muscle temperature - increases the efficiency of muscular contraction (↓muscle viscosity and ↑rate of nerve conduction).  ↑ O2 need to meet energy demands; higher extraction from hemoglobin - facilitate the oxidative processes.  Dilatation of constricted capillaries - increases circulation - ↑oxygen delivery to the active muscles and ↓oxygen deficit and the formation of lactic acid.  Adaptation in sensitivity of the neural respiratory center to various exercise stimulants.  ↑ venous return.
  • 37. Purposes  The warm-up also prevents or decreases:  The susceptibility of the musculoskeletal system to injury.  The occurrence of ischemic electrocardiographic (ECG) changes and arrhythmias. Guidelines  The warm-up should be gradual and sufficient to increase muscle and core temperature without causing fatigue or reducing energy stores. Characteristics of the period include:  A 10-minute period of total body movement exercises, such as calisthenics, and walking slowly.  Attaining a heart rate that is within 20 beats/min of the target heart rate.
  • 38. Benefits of warm up –  Slowly increases the heart rate – so body temperature & increase blood flow to active muscles  Increase O2 supply – prepares muscle for upcoming strenous activities.  Easy & safe to perform stretches to ensure flexibility & ROM.  Helps minimize potential muscle tear & injury.  Increase elasticity & flexibility of tendons & ligaments.  Maintains joint lubrication  Increase hormone production needed to regulate energy production  Mentally prepares the individual for increasing
  • 39. AEROBIC EXS PERIOD  aerobic exercise period is - conditioning part of the exercise program.  Attention to the determinants of intensity, frequency, duration, and mode of the program has an impact on the effectiveness of the program.  Main consideration to choose specific method of training is the intensity should be enough to stimulate an increase in stroke volume and cardiac output and to enhance local circulation and aerobic metabolism in the appropriate muscle groups.  The exercise period must be within the person’s tolerance, above the threshold level for adaptation to occur, and below the level of exercise that evokes clinical symptoms.  In aerobic exercise, submaximum, rhythmic, repetitive, dynamic exercise of large muscle groups is emphasized.
  • 40.  There are four methods of training that challenge the aerobic system: continuous, interval (work relief), circuit, and circuit interval. Continuous Training  A submaximum energy requirement - throughout the training period.  At steady state - muscle obtains energy by means of aerobic metabolism. Stress primarily on the slow- twitch fibers.  The activity can be prolonged for 20 to 60 minutes.  Increase work rate progressively. Overload by in ↑ duration.  In healthy individual, continuous training is the most effective way to improve endurance.
  • 41. Interval Training  The work or exercise is followed by relief or rest interval. Less demanding than continuous training. Tends to improve strength and power more than endurance.  The relief interval is either a rest relief (passive recovery) or a work relief (active recovery); and its duration ranges from a few seconds to several minutes. (Portion of the muscular stores of ATP and the oxygen associated with myoglobin are replenished by the aerobic system; an ↑VO2 max).  A rest interval equal to one and a half times the work interval allows the succeeding exercise interval to begin before recovery is complete and stresses the aerobic system.  A significant amount of high-intensity work can be
  • 42. Circuit Training –  Circuit training employs a series of exercise activities. At the end of the last activity, the individual starts from the beginning and again moves through the series.  The series of activities is repeated several times.  Several exercise modes can be used involving large and small muscle groups and a mix of static or dynamic effort.  Use of circuit training can improve strength and endurance by stressing both the aerobic and anaerobic systems.
  • 43. Circuit-Interval Training  Combining circuit and interval training is effective because of the interaction of aerobic and anaerobic production of ATP.  With the relief interval there is a delay in the need for glycolysis and the production of lactic acid prior to the availability of oxygen supplying the ATP.
  • 44. COOL DOWN PERIOD  A cool-down period is necessary following the exercise period. Purpose –  Prevent pooling of the blood in the extremities by continuing to use the muscles to maintain venous return.  Prevent fainting by increasing the return of blood to the heart and brain as cardiac output and venous return decreases.  Enhance the recovery period with the oxidation of metabolic waste and replacement of the energy stores.
  • 45. Guidelines –  Characteristics of the cool-down period are similar to those of the warm-up period.  Total-body exercises such as calisthenics and static stretching are appropriate.  The period should last 5 to 10 minutes.
  • 47.  Involves higher intesity training and is needed for short, explosive bursts of activity.
  • 48.  Strength - Ability of a contractile tissue to produce tension & resultant force based on demands placed on the muscles / Greatest measurable force exerted by muscle or group of muscles to overcome resistance during a single maximum effort.  Power - Muscle power is related to strength & speed of movement & is defined as work produced by muscle per unit time. (force×distance/time).  Endurance -Endurance refers to the ability to perform low intensity, repetitive or sustained activities over a prolonged period of time.
  • 49. Benefits  Enhance muscle performance  Increase strength of connective tissue  Greater BMD or reduces bone demineralization  Decrease stress on joints  Reduce risk of soft tissue injury  Improves capacity to repair or heal damaged soft tissues  Possible improvement in balance  Enhances physical performance during ADLs, recreational activities & occupation  Improves body composition : increase lean muscle mass & reduce body fat  Enhance feeling of physical well being & so QOL.
  • 50. Principles  Specificity principle – development of muscular fitness is specific to muscle group that is exercised, type of contraction & training intensity.  Overload principle – to promote strength & endurance gains, muscle group must be exercised at work loads that are greater than its capacity
  • 51. A. Goals of Anaerobic Training To Enhance Muscle Lactate Removal and Lactate Utilization To Enhance Anaerobic Capacity of Muscles Anaerobic Training Goals
  • 52. Anaerobic Training  ATP-PCr System: All-out bursts for 5 to 10 sec. Recovery progresses rapidly (30 to 60 sec).  Glycolytic System: Bouts of up to 1 min of intense, rhythmic repeated several times interspersed with 3-5 min recovery (“lactate stacking”).
  • 53. B. Training Methods  Acceleration Sprints: gradual increases from slow to moderate to full sprinting in 50-100 m segments followed by 50 m light activity.  Sprint Training: Repeated sprints at maximal speed with complete recovery (5 minutes or more) between repeats. Only 3 to 6 bouts in a session.  Interval Training: Repeated periods of work alternated with periods of relief.
  • 54. C. Prescription Content  Training Time: rate of work during the work interval (e.g. 200-m in 28 seconds)  Repetitions: number of work intervals per set (e.g. six 200-m runs)  Sets: a grouping of work and relief intervals (e.g. a set is six 200-m runs @ 28 sec, 1:24 rest interval)  Work-relief Ratio: time ratio of work and relief (e.g., 1:2 means relief is twice work)  Type of Relief: rest or light to mild exercise
  • 55. D. Frequency and Duration of Training  The energy demands of high- intensity training on the glycolytic system rapidly depletes muscle glycogen  Muscles can become chronically depleted of energy reserves
  • 56. BENEFITS OF COOLING DOWN  After a long hard workout, many people just stop and end their routine there. This does not give their body the proper time to recover or time to restretch those muscles.  Cool downs, or the recovery period, allows your body to recover from the hard workout.  The stretching afterwards helps to lengthen and strengthen your muscles.  A cool-down after physical activity allows a gradual decrease at the end of the episode.  Stretching can help reduce the buildup of lactic acid, which can lead to muscles cramping and stiffness.