(8)aerobic exercises - kgm
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AEROBIC EXERCISES
Kristofferson G. Mendoza, PTRP
Department of Physical Therapy College of Allied Medical Professions
University of the Philippines Manila
PT153: Therapeutic Exercises 2
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Learning Objectives
At the end of the session, students should be able to
Determine the components of an aerobic exerciseprogram
Apply principles of a conditioning program for
patients with Coronary Artery Disease
Stroke and/or history of Hypertension
Peripheral Vascular Disease
COPD
Diabetes Mellitus
Well population
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Objectives
Determine criteria for initiating an exercise session for
different clients / patients.Decide when to terminate an exercise session based
on established protocols and guidelines
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Background Knowledge
Cardiovascular physiology
Exercise physiology
Muscle physiology
Knowledge of different conditions presenting with
impaired aerobic capacity
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Endurance
Ability to work for prolonged periods of time and
resist fatigue
Types
Cardiovascular endurance Cardiorespiratory fitness, aerobic endurance aerobic power Ability to perform large muscle dynamic exercises More of a general total body endurance
Muscle endurance
Local muscle endurance
Ability of a muscle group to perform repeated contractions over aperiod of time without fatigue
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Determinants of an AerobicExercise Program
INTENSITY DURATION
FREQUENCY
MODE
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Intensity
Overload principle
Stress on an organism is greater than the one regularlyencountered during daily life
Exercise must be above the training stimulus threshold for
adaptation to occur stimulus that elicits a training or conditioning response
Specificity principle
Adaptations in metabolic and physiologic systems depending
on the imposed demand
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Intensity
Quantifying intensity
Heart Rate
VO2 Max
Rating of Perceived Exertion
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IntensityHeart Rate
Karvonens Formula
For UE work
Maximum Heart Rate = 220 - age
Target Heart Rate = RHR + (MHR - RHR) (60-80%)
Maximum Heart Rate = 220 – age - 11
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Intensity
Rating of Perceived Exertion
Useful for patients with heart rate suppressors e.g.
Beta blockers
Original
Revised
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Rating of Perceived Exertion
Original version ( 6-20 )
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Intensity
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IntensityRating of Perceived Exertion
Revised version ( 0-10 )
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Intensity
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IntensityExercising at a high intensity elicits a greater
improvement of the VO2 max
The higher the intensity, the longer the exercise
intervals, the faster the training effect
Exercising at high intensities increases the risk for CVcomplications and musculoskeletal injury
Maximum oxygen consumption (VO2 Max) BESTmeasure of exercise intensity
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Intensity
Goal
Achievement of intensity 60-90% MHR OR
50-85% VO2 Max
Beginners: 50-60% VO2 Max
Average: 60-70% VO2 Max
Fit: 75-85% VO2 Max
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Duration
Dependent on
Total work performed
Intensity
Frequency
Fitness level
HIGH intensity SHORT durationLOW intensity LONG duration
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Duration
Poor functional capacity
5 - 10 minutes
Beginners
10 - 20 minutes
Average 15 - 45 minutes
Fit
30 – 60 minutes
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Duration
Moderate to Minimal intensity
20 – 30 minutes
High intensity
10 – 15 minutes
Exercise longer than 45 minutes increases the risk for
musculoskeletal complications
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Frequency
Dependent on the health and age of the individual
LOW intensity HIGH frequency
HIGH intensity LOW frequency
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FrequencyPOOR
DailyBeginner
Every other day
Optimal frequency 3-4 times a week
2 times a week does not generally evoke CV changes for well
population Increase in frequency beyond optimal range, increases risk
for musculoskeletal complications
30-45 mins 3x a week protects against CV disorders
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Frequency
3 – 5 sessions / week
Greater than 5 METS
Daily or multiple daily sessions
Less than 5 METS
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Mode
Large muscles
RhythmicLong duration
Lower extremity versus Upper extremity exercise
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Mode
Lower Extremity
• Larger muscle mass
• Higher VO2 max
• HR increases linearly as a
function of increasedworkload / VO2 max
• HR plateaus just beforemaximal VO2 max
• Systolic BP increases
• Diastolic BP remains thesame
Upper extremity
• Smaller muscle mass
• Lower VO2 max than LE
exercise
• HR higher
• Stroke volume lower
• Systolic AND Diastolic BP
higher
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EXERCISE PROGRAM
Warm-up
Aerobic exercise period
Cool-down
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Warm-up
Muscle temperature
Nerve conduction velocity
Vasodilation
Adaptation of respiratory centers
Venous return
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Warm-upComponents
Graduated low intensity warm-up (5-10 minutes) of totalbody movement
HR increase 20bpm
Flexibility exercises
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Warm-upShould NOT cause fatigue
Decreases Risk for ECG changes (arrythmias)
Musculoskeletal disorder
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Aerobic exerciseContinuous
IntervalCircuit
Circuit-interval
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ContinuousSubmaximal and sustained
Achievement of the steady stateDuration: 20 – 60 minutes
Intensity: 60 – 85% VO2 Max
Most effective in increasing endurance for healthy
individuals
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ContinuousTwo types:
Intermediate Slow Distance 20-60 minutes continuous exercise
Most commonly used for managing weight
Long Slow Distance Longer than 60 minutes for athletic training
Provided after 6 months of successful ISD
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IntervalDesigned to improve strength and power more than
endurance Incorporates recovery after continual exercise
Useful for beginners
work - rest - work
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IntervalExercise period is followed by rest interval
Rest relief (Passive recovery) Work relief (Active recovery)
Work recovery ratio
1:1 to 1:5
1 : 1.5 work interval allows the succeeding exercise
interval to begin before recovery is complete
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IntervalAerobic Interval Training
For patients with poor CV fitness2-15 minutes at 50-80% functional capacity
Anaerobic Interval Training
For patients with high CV fitness
30 sec – 4 minutes at 85-100% functional capacity
Usually results in greater lactic acid concentrations
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CircuitSeries of exercise activities
Several exercise modes Improves both strength and endurance
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Circuit intervalStresses both aerobic and anerobic systems
Delays the need for glycolysis and lactic acidproduction
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Cool-downPrevents
Pooling of blood Post-exercise syncope
Ischemia, arrythmias, and other complications
Increases oxidation of metabolic waste
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Cool-downLength of cool-down phase proportional to intensity
and length of the conditioning phaseTypical 30-40 aerobic exercise period
Warrants a 5-10 minute cool-down phase
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AEROBIC CONDITIONINGPROGRAM DESIGN
Coronary Artery Disease
Stroke and/or history of Hypertension
Peripheral Vascular Disease
COPD
Diabetes Mellitus Well population
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Coronary Artery Disease In-patient phase
Out-patient phaseMaintenance phase
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In – patient phase3 - 5 days
Objectives Initiate early return to independence
Prevent deleterious effect of bed rest
Help allay anxiety and depression Promote risk factor modification
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In – patient phaseRole of PT
Sit- to- stand 1-3 days post-op Orthostatic challenge to the CV system 3-5 days post-op
Low-level exercise program (1-3 METS)
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In – patient phaseExercise recommendations
Intensity 2-3 METS progressing to 3-5 METS by d/c
RPE < 13 (6-20)
Post-MI: HR <120 bpm or RHR + 20 bpm To tolerance, if asymptomatic
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In – patient phase
Exercise recommendations
Duration
Begin with intermittent bouts lasting 3-5 minutes, as
tolerated
Rest periods can be slow walk or complete rest
Attempt 2:1 exercise/rest ratio
Frequency
Early mobilization: 3-4 times / day (days 1-3)
Later mobilization: 2 times/day (beginning on day 4) with
increased duration
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Out-patient phase Initiated 6-8 weeks upon discharge
Objectives Improve functional capacity
Promote early return to normal activity
Promote positive lifestyle changes9 METS functional capacity: suggested exit point
Weaned from continuous monitoring to self-
monitoring
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Maintenance phase3 - 6 months post-cardiac patient
Objectives Maintenance of function
Compliance with exercise program
Risk factor modificationEntry-level criteria
Functional capacity of 5 METS
Clinically stable angina Medically controlled arrhythmias during exercise
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Maintenance phaseExercise recommendations
Intensity 40-75% MHR
Duration
45 minutes to tolerance / session
Frequency
3 – 5 days / week
Mode: Continuous / Interval
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Coronary artery diseaseMode of exercise
Patient preferenceSkill required for proper performance
Potential for carryover at home
Availability of exercise equipment
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Stroke and HypertensionAvoid valsalva maneuver
Avoid isometric componentCircuit training (weight training + endurance)
RPE when patient is taking anti-HTN
Instruct patients to move slowly
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Stroke and HypertensionExercise recommmendations
Intensity: 40-70% VO2 Max / 40-65% MHRDuration: Gradual warm-ups and cool-down / 30-60
minute/session (aerobic training)
Frequency: 3-7 days/weekMode: Large muscle group aerobic exercise, walking,
swimming
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Stroke and HypertensionSpecial considerations
NO exercise if resting systolic BP > 200 mmHg ordiastolic BP > 110 mmHg
Risk of heat intolerance for patients taking beta
blockers and diureticsAnti-HTN may provoke syncope post-exercise: good
cool-down
Individuals with BP > or equal 160/100 should addendurance exercise after initiating pharmacologic
therapy
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Peripheral Vascular Disease (PVD)Relieve claudication
Improve walking capacity and qolEnsourage daily exercise with frequent rest periods
Low impact, NWB activities (swimming, cycling)
Add WB exercise as condition improves
Avoid exercising in COLD air or water
Interval training is appropriate
FEET care
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Peripheral Vascular Disease (PVD)
Grade Subjective Grading for PVD
I Definite discomfort or pain but only at initial
level
II Moderate discomfort from which patients
attention CAN be diverted by conversation
III Intense pain CANNOT be diverted
IV Excruciating and unbearable pain
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Peripheral Vascular Disease (PVD)Exercise recommmendation
Intensity: Grade II – III on the claudiaction painFrequency: 3-5 days / week
Duration: initial: 35 minutes of intermittent walking;
increased 5 minutes each session until 50 minutes of intermittent walking can be completed
Goal: 35-50 minutes of continuous walking
Mode: non-impact aerobic exercise
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COPDKeep the exercise intensity low and gradually increase
over time
Reduce intensity if symptoms occur
Mind the environment
Use of supplemental oxygen / bronchodilatorsBreathing exercises
Walking strongly recommended
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COPDExercise recommendations
Intensity: low intensity, adjust according to patient’sresponse
Duration: maximal limits tolerated by the symptoms
Frequency: 3 – 5 times / week; if reduced functionalcapacity , daily
Mode: walking, staionary cycling progress with upper
body resistive exercises
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Diabetes MellitusExercise improves glucose control and circulation
Reduces cardiovascular riskAssists in weight control
Reduces stress
Patients should undergo exercise testing prior toinitiation of an exercise program
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Diabetes MellitusExercise recommendations
Intensity: 50 – 80% HR ReserveDuration: 20 – 60 minutes
Frequency: 3 – 4 /week
Mode: walking, treadmill, stationary cycle
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Diabetes Mellitus
Considerations
Monitor glucose levels prior to and following exercise
Should exercise with glucose level between 100 – 200 mg /dl
Have carbohydrate snack readily available during exercise
Do not exercise when
Fasting glucose > 250mg/dl + ketosis
Use caution when glucose > 300 mg/dl
Maintain hydration during exercise session
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Diabetes MellitusDo not exercise alone
Avoid exercising body part injected by insulinDo not exercise patients with poorly controlled
complications
Do not exercise in extreme environmentaltemperatures
Late-onset hypoglycemia can occur up to 48 hours
following exercise especially when beginning ormodifying program
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Diabetes Mellitus Ingest 20 – 30 grams of additional carbohydrates if
pre-exercise glucose is <100 mg/dl
Avoid valsalva and jarring/pounding activities
Monitor for signs of autonomic neuropathy
(hypoglycemia / hyperglycemia)Proper feet care
Limit WB activities for patients with peripheral
neuropathy
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Well PopulationMode
Season
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Long Slow Distance Intensity
Achievement of 70% VO2
max (80% MHR)
Duration
Training distance > race distance
Lasts from 30 minutes – 2 hours
Frequency
1-2 per week
Conversation exercise
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Long Slow DistanceBenefits: Increase
CV and thermoregulatory functionMitochondria
Oxidative capacity
Fat utilization and lactate clearance
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Long Slow DistanceDisadvantages
Not specific with lower intensity sportsDoes not stimulate neurologic pattern
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Pace / Tempo Intensity: At the lactate threshold or slightly above the
race pace
Duration: 20 -30 minutes
Frequency: 1 -2 / week
“Threshold training”
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Pace / TempoBenefits
Develops race paceEnhance body to sustain exercise
Increases running economy
Increases lactate threshold
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Interval Intensity: Close to the VO2 Max
Duration: 3 – 5 minutes; Work/Rest ratio 1:1Frequency: 1 – 2 / week
Benefit
Increase VO2 max
Not to be performed if unfit
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Repetition Intensity: Greater than VO2 Max
Duration: 30 – 90 seconds; Work/Rest ratio 1:5Frequency: Once a week
High reliance on anaerobic metabolism
Benefits Increases running speed
High capacity for anaerobic metabolism
Beneficial for final kick / push
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Fartlek Intensity: Varies between LSD and pace
Duration: 20 – 60 minutesFrequency: Once a week
Benefits
Challenges all the system Increases VO2 max
Reduce boredom
Increases lactate threshold Increases running conomy
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Sports SeasonSeason Objective Freq Duration Intensity
Off-season(Base training)
Develop soundconditioning base
5-6 Long Low-mod
Preseason
Improve factors important
to aerobic endurance and
performance
6-7 Long-mod Mod-high
In –season
(Competition)Maintain factors 5-6
Short
Race
distance
Low-training
High-racing
Postseason
(active rest )Recovery 3-5 Short Low
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References Rothstein, J.M., Roy, S.H., & Wolf, S.L. (2005). The rehabilitation
specialist’s handbook. Philadelphia: F.A. Davis.
Whaley, M.H., Brubaker, P.H., & Otto, R.M. (2005). ACSM’s guidelinesfor exercise testing and prescription. Philadelphia: LippincottWilliams & Wilkins.
Kisner, C., & Colby, L.A. (2007). Therapeutic exercise: Foundationsand techniques. Philadelphia: F.A. Davis.
Seigelman, R.P., & O’ Sullivan, S.B. (2006). National physical therapyexamination review and study guide. Philadelphia: InternationalEducation Resources.
Encabo, Michelle. 2008. Powerpoint presentation on Aerobic
Exercise. UP-CAMP
Basco, Mmark David. 2009. Lecture Notes on Aerobic Exercise. UP-CAMP
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