principles of aerobic excercise -leslie

8/12/2019 Principles of Aerobic Excercise -Leslie

1/93

PRINCIPLES OF

AEROBICEXCERCISE

Myra LESLIES S. VILORIA


2/93

Physical Activity

As defined y ACSM and the Centers !f "iseaseC!ntr!l and #reventi!n $C"C% is any !dy &!ve&ent#r!d'ced y the c!ntracti!n !f s(eletal &'scles thatres'lt in a s' stantial increase !ver restin) ener)ye*#endit're .


3/93

FI+NESSa ility t! #erf!r& #hysical ,!r(

-!r( re 'ires / A.

B.

C

cardi!res#irat!ry f'ncti!nin)0 &'sc'lar stren)th and end'rance0 and &'sc'l!s(eletal fle*i ility.

1!, d! ,e ec!&e #hysically fit 2

A.

B.

'ses lar)e &'scle )r!'#s and challen)e the cardi!res#irat!ry syste&.

Activities that can ir!ve )eneral fitness 2

,al(in)0 i(in)0 r'nnin)0 s,i&&in)0 stair cli& in)0 cr!ss c!'ntry s(iin)0 and3!r trainin) ,ith ,ei)hts.


4/93

Ma*i&'& O*y)en C!ns'ti!na &eas're !f the !dy4s ca#acity t! 'se !*y)en

It is the &a*i&'& a&!'nt !f !*y)en c!ns'&ed #er &in'te ,hen the individ'al hasreached &a*i&'& eff!rt.

1!, it is 's'ally &eas're2

A. lar)e &'scles

B. Activities s'ch as /

#erf!r&in) an e*ercise that 'ses &any lar)e &'scles )r!'#s s'ch as s,i&&in)0,al(in) and r'nnin)

"e#endent !n /

the trans#!rt !f !*y)en0 !*y)en5 indin) ca#acity !f the l!!d0 cardiac f'ncti!n0!*y)en e*tracti!n ca#a ilities0 and &'sc'lar !*idative #!tential.


5/93

End'rance

Is the a ility t! ,!r( f!r #r!l!n)ed #eri!ds !f ti&eand the a ility t! resist fati)'e.

6 ty#es /

A. M'sc'lar

B. Cardi!vasc'lar


6/93

M'sc'lar End'rance

Refers t! the a ility !f an is!lated &'scle)r!'# t! #erf!r& re#eated c!ntracti!ns !ver a#eri!d !f ti&e.


7/93

Cardi!vasc'lar End'rance

Refers t! the a ility t! #erf!r& lar)e &'scledyna&ic e*ercises s'ch as ,al(in)0s,i&&in)0 and3!r i(in) f!r l!n) #eri!ds !fti&e.


8/93

Aer! ic E*ercise +rainin)

Aer! ic e*ercise trainin) !r c!nditi!nin) is a')&entati!n !fthe ener)y 'tili7ati!n !f the &'scle y &eans !f an e*ercise#r!)ra&.

+he ir!ve&ent !f the &'scles a ility t! 'se ener)y is adirect res'lt !f/

increased levels !f !*idative en7y&es in the &'scles0 increased &it!ch!ndrial density and si7e0

and an increased &'scle fi er ca#illary s'##ly


9/93

+rainin)+RAININ85Is de#endent !n e*ercise !f s'fficient /

A.FB.I

C.+

Pr!d'ces/

A. M'sc'lar

B. Cardi!vasc'larC. individ'al4s end'rance

+RAININ85F!r a #artic'lar s#!rt !r event

9ses :::::::: #rinci#le that is0 the individ'al ir!ves in the e*ercise tas('sed f!r trainin) and &ay n!t ir!ve in !ther tas(.


10/93

Ada#tati!n Ada#tati!n5 efficiency !f the cardi!vasc'lar syste& and the active &'scles.

Re#resents a variety !f chan)es in the cardi!vasc'lar and &'sc'lar syste& / $PNB% A. Physical

B. Ne'r!l!)ical

C. Bi!che&ical

Is de#endent !n the a ility !f the !r)anis& t! chan)e the trainin) sti&'l's thresh!ld $thesti&'l's that elicits a trainin) res#!nse%.

Is the #ers!n ,ith a l!, level !f fitness has &!re #!tential t! ir!ve that the !ne,h! has a hi)h level !f fitness2 ;es !r N!2

+he hi)her the initial level !f fitness0 the )reater the intensity !f e*ercise needed t!elicit a si)nificant chan)e.


11/93

My!cardial O*y)en C!ns'ti!nis a &eas're !f the !*y)en c!ns'&ed y &y!cardial &'scle.

+he need !r de&and f!r !*y)en is deter&ined /

A.

B.

C.

".

the heart rate $1R%0 syste&ic l!!d #ress're0 &y!cardial c!ntractility0 and afterl!ad.

"e#endent !n /

A. arterial !*y)en c!ntent $ l!!d s' strate%0

B. he&!)l! in !*y)en diss!ciati!n0

C. and c!r!nary l!!d fl!,0 ,hich is deter&ined y a!rtic diast!lic #ress're0 d'rati!n !f diast!le0

". c!r!nary artery resistance0 and

E. c!llateral circ'lati!n.


12/93

In a healthy individ'al0 the alance et,een &y!cardial!*y)en s'##ly and de&and is &aintained d'rin) &a*i&'&e*ercise.

-hen the de&and f!r !*y)en is )reater than the s'##ly0&y!cardial ische&ia res'lts.

Beca'se the &y!cardial &'scle e*tracts t! !*y)enfr!& the l!!d d'rin) rest0 its &ain s!'rce !f s'##ly d'rin)e*ercise is thr!')h an increase in c!r!nary l!!d fl!,.


13/93

"ec!nditi!nin)

"ec!nditi!nin) 5 !cc'rs ,ith #r!l!n)ed ed rest0 and itseffects are fre 'ently seen in a #atient ,h! has had ane*tended0 ac'te illness !r l!n) ter& chr!nic c!nditi!n.

Refer t! B!*


14/93

Ener)y Syste&s0Ener)y E*#endit're0

and Efficiency


15/93

Ener)y Syste&sEner)y Syste&s5 Are &eta !lic syste&s inv!lvin) a series !f

i!che&ical reacti!ns res'ltin) in the f!r&ati!n !f aden!sinetri#h!s#hate $A+P%0 car !n di!*ide and ,ater.

C!nversi!n !f A+P t! #erf!r& &eta !lic activities /

A.

B.

Aden!sine di#h!s#hate $A"P% and #h!s#hate $P%

M'scle cells 'se this ener)y f!r :::::::: cr!ss5 rid)ef!r&ati!n ,hen::::::::::::::::::.

actin0 &y!sin0 c!ntractin)


16/93

@ MA OR ENER8; S;S+EM$ PAA%

A. Ph!s#ha)enB. Aer! ic

C. Anaer! ic


17/93

Ph!s#ha)en0 !r A+P5PC0 Syste&

Ph!s#h!creatine and A+P are st!red in the 2the che&ical f'el s!'rce2

N! !*y)en is re 'ired $anaer! ic%

+he syste& #r!vides ener)y f!r/ 2

It is the &a !r s!'rce !f ener)y d'rin) the:::::sec!nds !f ::::::::::::: e*ercise


18/93

Ph!s#ha)en0 !r A+P5PC0 Syste&Ph!s#h!creatine and A+P are st!red in the 2

M'scle cellthe che&ical f'el s!'rce2

Ph!s#ha)en

N! !*y)en is re 'ired $anaer! ic%

+he syste& #r!vides ener)y f!r/ 2

Sh!rt0 'ic(0 'rst !f activity

It is the &a !r s!'rce !f ener)y d'rin) the::::: sec!nds !f ::::::::::::: e*ercise

@= sec!nds0 intensity


19/93

ANAEROBIC 8L;COL;+IC S;S+EM

8lyc!)n f'el s!'rce !f ener)yN! !*y)en is re 'ires

A+P is resynthesi7ed in &'scle cell

By5#r!d'ct !f anaer! ic )lyc!lysis / lactic acid

Pr!vides ener)y f!r activity !f &!derate intensity and sh!rt5d'rati!n

Ma !r s!'rce !f ener)y fr!& the @= D =th sec!nd


20/93

Aer! ic Syste& f'el s!'rces/ $FP8 %

A. Fats

B. 8lyc!)en

C. Pr!teins

are 'tili7ed relative t! their / $AI%

A. availa ility

B. intensity !f the e*ercise

O*y)en is re 'ired $aer! ic%

A+P is resynthesi7ed in the / &it!ch!ndria !f the cell

+he a ility t! &eta !li7e !*y)en and !ther s' strates is related t!

A. n'& er

B. +he syste& #red!&inates !ver the !ther ener)y syste&s after the :::::::::: !f e*ercise.

@= t! =th sec!nd


21/93

Aer! ic Syste& f'el s!'rces/

A.

B.

C.

are 'tili7ed relative t! their /

A.

B..

O*y)en is re 'ired $aer! ic%

A+P is resynthesi7ed in the /

+he a ility t! &eta !li7e !*y)en and !ther s' strates is related t!

A.

B. +he syste& #red!&inates !ver the !ther ener)y syste&s after the :::::::::: !f

e*ercise.


22/93

"e#endent !n the rate !f ,!r( recr'ited seltectively !r n!t d'rin) e*ercise

SLOW TWITCH FAST TWITCH ( TYPE II B ) FAST TWITCH ( TYPE II A )


23/93

a sl!, c!ntractile res#!nse0

are rich in &y!)l! in &it!ch!ndria0

have a hi)h !*idative ca#acity

and a l!, anaer! ic ca#acity0 and are recr'ited f!r activities de&andin) end'rance. +hese fi ers are s'##lied y s&all ne'r!ns ,ith a l!, thresh!ld !f activati!n

fast c!ntractile res#!nse0

have a l!, have a l!, &y!)l! in c!ntent

fe, &it!ch!ndria0

have a hi)h )lyc!lytic ca#acity0 and are recr'ited f!r activities re 'irin) #!,er.

have characteristics !f !th ty#e I and ty#e IIB fi ers and are recr'ited f!r !thanaer! ic and aer! ic activities.


24/93

Recr'it&ent !f M!t!r 9nitsSl!, t,itch fi ers $ty#e I%5 are characteri7ed y a sl!,c!ntractile res#!nse0 are rich in &y!)l! in and &it!ch!ndria0have a hi)h !*idative ca#acity and a l!, anaer! ic ca#acity0and are recr'ited f!r activities de&andin) end'rance. +hesefi ers are s'##lied y s&all ne'r!ns ,ith a l!, thresh!ld !factivati!n

Fast5+,itch fi ers $ty#e IIB% are characteri7ed y a fast

c!ntractile res#!nse0 have a l!, have a l!, &y!)l! in c!ntentand fe, &it!ch!ndria0 have a hi)h )lyc!lytic ca#acity0 and arerecr'ited f!r activities re 'irin) #!,er.

Fast5+,itch fi ers $ty#e IIA% have characteristics !f !th ty#e Iand ty#e IIB fi ers and are recr'ited f!r !th anaer! ic andaer! ic activities.


25/93

F'ncti!nal Ilicati!nsB'rst !f intense activity5 lastin) !nly sec!nds

devel!#s/ $M9SS+EL%

A. &'scle stren)thB. str!n)er tend!ns

C. str!n)er li)a&ents

A+P is s'##lied y the :::::::::::: syste&. $P%

Intense Activity5 lastin) 56 &in'tes re#eated after G &in'tes !f rest !r &ild e*ercise

enhances ::::::::: #!,er.

Anaer! ic

A+P is s'##lied y the ::::::::::::::::: and ::::::::::: syste&. $AP%

Activity ,ith lar)e &'scles5 ,hich is less than &a*i&'& intensity f!r @5? &in'tes re#eated afterrest !r &ild e*ercise !f si&ilar d'rati!n0 &ay devel!# aer! ic #!,er and end'rance ca#a ilities.

A+P is s'##lied y the #h!s#ha)en0 aer! ic 0 aner! ic .

S' &a*i&'& intensity5 lastin) 6=5@= &in'tes !r &!re ta*es a hi)h #ercenta)e !f the aer! ic

syste& and devel!# end'rance.


26/93

1!, d!es !'r !dy res#!nse t!e*ercise 2 $ #hysi!l!)ically %

Ra#id ener)y re 'ire&ents circ'lat!ry ad 'st&ents

+! &eet the increase need !f !*y)en and n'trients

+! a le t! re&!ve end #r!d'cts &eta !lis& s'ch as 2 $ a:::::::::: . ::::::::%$CO.LA%

H Pr!d'cti!n !f &!re Car !n "i!*ide ,ill &a(e the tiss'e $ Al(aline !r Acidic% -hy 2 Acid!tic +iss'e 0 eca'se !f increase !ndin) !f 1ydr!)en I!ns

If end #r!d'cts are n!t re&!ve ,hat ,ill ha##en 2"OMS


27/93

+he shift in !dy &eta !lis& !cc'rs thr!')h a c!!rdinated activity !f allthe syste&s !f the !dy/

A. ne'r!&'sc'lar0

B. res#irat!ry

C. cardi!vasc'lar0

". &eta !lic0E. h!r&!nal


28/93

Cardi!vasc'lar Res#!nse t! E*ercise

Sti&'lati!n !f &yelinated and 'n&yelinated fi ers in the s(eletal &'scleinv!lves a syathetic nerv!'s syste& $SNS% res#!nse.

-hat ha##ens d'rin) +he SNS 2 Peri#heral Vas!c!nstrict !r vas!dilate2

Peri#heral vas!c!nstricti!n

In ,hat area 2

n!n e*ercisin) &'scle+he rati!nale f!r this is increase in ,hat2

A0 increase &y!cardial c!ntracti!n

B0 1R

C. H syst!lic l!!d #ress're


29/93

Cardiac Effects

+he fre 'ency !f sin!atrial n!de de#!lari7ati!nincreases as d!es the heart rate.

+here is a decrease in va)al sti&'li as ,ell as anincrease in SNS sti&'lati!n

+here is an increase in the f!rce devel!#&ent !f thecardiac &y!fi ers. A direct in!tr!#ic res#!nse !f theSNS increases &y!cardial c!ntractility.

Peri#heral Effects


30/93

Peri#heral EffectsNet red'cti!n in t!tal #eri#heral resistance5 8enerali7edvas!c!nstricti!n !cc'rs that all!,s l!!d t! e sh'nted fr!& the /

A. net,!r(in) &'scles0

B. (idney

C. liver0

". s#leen0

E. and s#lanchnic area t! the ,!r(in) &'scles.

A l!cally &ediated red'cti!n in resistance in the ,!r(in) &'sclearterial vasc'lar ed0 inde#endent !f the a't!n!&ic nerv!'ssyste&0 is #r!d'ced y &eta !lites s'ch as M)6 0 Ca6 0 A"P and

PCO .


31/93

-hat &a(es the #eri#heral ven!'s#ress're increase2

Increased in &y!cardial c!ntractility0 ,ith a res'ltant increase in str!(e v!l'&e0heart rate0 l!!d fl!, thr!')h the ,!r(in)&'scle0 and

an increase in the c!nstricti!n !f theca#acitance vessels !n the ven!'s side !f thecirc'lati!n in !th the ,!r(in) and n!n ,!r(in)&'scles0

hat are the Res#irat!ry Res#!nse


32/93

-hat are the Res#irat!ry Res#!nset! E*ercise

8as e*chan)e $O60 CO6% increases acr!ss the alve!lar5ca#illary &e& rane y the first !rsec!nd reath.

Increased &'scle &eta !lis& d'rin) e*ercise res'lt in &!re O6 e*tracted fr!& arteriall!!d0 res'ltin) in an increase in ven!'s PCO6 and 1J

0 an increase in !dy teerat're0

increased e#ine#hrine0 and

increase sti&'lati!n !f rece#t!rs !f the !ints and &'scles.

.


33/93

Other fact!rs that can increase t!res#irat!ry res#!nses

A.B.

C.

".

E

Bar!rece#t!r refle*es0 #r!tective refle*es0 #ain0 e&!ti!n and v!l'ntary c!ntr!l !f res#irati!n &ay als! c!ntri 'tet! the increase in res#irati!n

-hat ha##ens d'rin) diff'si!n !f )ases acr!ss ca#illary alve!lar &e& rane2

Alve!lar ventilati!n

-hat is rati!nale !f increase alve!lar ventilati!n 2

increase =56= f!ld d'rin) heavy e*ercise t! s'##ly the additi!nal !*y)en needed and e*crete the e*cess CO6#r!d'ced


34/93

Res#!nses Pr!vidin) Additi!nalO*y)en t! M'scle

A decrease !f the l!cal tiss'e PO6 !cc'rs eca'se !f 'se !f&!re !*y)en y the ,!r(in) &'scle

As the #artial #ress're !f !*y)en decreases0 the 'nl!adin) !f!*y)en fr!& he&!)l! in is facilitated.

+he #r!d'cti!n !f &!re CO6 ca'ses the tiss'e t! ec!&e

acid!tic $the hydr!)en i!n increases% and the teerat're !f thetiss'e t! increase.

+he increase !f red l!!d cells 60@5di#h!s#!)lycerate $"P8%#r!d'ce the )lyc!sis d'rin) e*ercise als! c!ntri 'tes t! theenhanced release !f !*y)en


35/93

Fact!rs in O*y)en C!ns'ti!n

Vasc'larity !f the &'scleFi er distri 'ti!n

N'& er !f &it!ch!ndria

O*idative &it!ch!ndrial en7y&es #resent in the fi er

is the difference et,een the !*y)en c!ntent !f arterial and ven!'sl!!d2

Atri!ven!'s !*y)en difference


36/93

+estin) as a Basis f!r E*ercisePr!)ra&s

Re)ardless !f the ty#e !f testin)0 the level !f#erf!r&ance is ased !n the s' &a*i&'& !r&a*i&'& !*y)en '#ta(e $VO6 &a*% !r thesyt!&5li&ited !*y)en '#ta(e.

+he ca#acity !f the individ'al t! trans#!rt and'tili7e !*y)en is reflected in the !*y)en'#ta(e.


37/93

Fitness +estin) !f 1ealthy S' ectsField test f!r deter&inin) the cardi!vasc'lar fitness5 include the time to run 1mile! or di!t"nce r"n in 1# minute!.

+his &eas'res c!rrelate ,ell ,ith the VO6 &a*0 't their 'se is limited to $&er!on! or middle "%ed indi'idu"l! ho h"'e een c"re*ull$ !creened or h"'eeen +o%%in% or runnin% *or !ome time

M'ltista)e testin) can #r!vide can #r!vide a direct &eas're&ent !f VO6 &a* yanaly7in) sales !f e*#ired air

+estin) is 's'ally c!leted in *our to !i, tre"dmill !t"%e! 0 ,hich #r!)ressincrease in s#eed and !r )rade

Each sta)e i! - / minute! lon%

Electroc"rdio%r"&hic (EC0) monitorin% is #erf!r&ed d'rin) the testin)

Ma*i&'& !*y)en '#ta(e can e determined hen the o,$%en utili "tion&l"te"u! de!&ite "n incre"!e in or2lo"d


38/93

Princi#les !f Stress +estin)

Chan)in) the ,!r(l!ad y increasin) the s#eedand3!r )rade !f the tread&ill !r the resistance !f theicycle er)!&eter

An initial ,!r(l!ad that is l!, in ter&s !f theindivid'al4s antici#ated aer! ic thresh!ld

Maintainin) the ,!r(l!ad f!r a &in'te !r l!n)er

+er&inatin) the test at the !nset !f syt!&s !r adefina le a n!r&ality !f the EC8.


39/93

P'r#!se !f Stress +estin)1el# esta lish dia)n!sis !f !vert !r latent heart disease

Eval'ates cardi!vasc'lar f'ncti!nal ca#acity

"eter&ines the #hysical ,!r( ca#acity in (il!)ra&5&eters #er &in'te $()5&3&in% !rthe f'ncti!nal ca#acity in ME+s

Eval'ate res#!nses t! e*ercise trainin) and3!r #reventive #r!)ra&s

Assist in the selecti!n and eval'ati!n !f a##r!#riate &!des !f treat&ent f!r heartdisease

Increase individ'al &!tivati!n f!r adherin) !r enterin) t! e*ercise #r!)ra&sIs 'sed clinically t! eval'ate ,ith #atients ,ith chest sensati!n !r ,ith a hist!ry !fchest #ain

It can als! eval'ate the f'ncti!nal ca#acity !f #atients ,ith chr!nic disease


40/93

-hat are the Pre#arati!n f!r Stress+estin)2

1ave had a #hysical e*a&inati!nBe &!nit!r y EC8 and cl!sely ! served atrest0 d'rin) e*ercise and d'rin) rec!verySi)n a c!nsent f!r&


41/93

-hen d! ,e need t! +er&inate stress+estin)2

Pr!)ressive An)ina A si)nificant dr!# in syst!lic #ress're in res#!nse t! anincrease ,!r(l!ad

Li)htheadedness0 c!nf'si!n0 #all!r0 cyan!sis0 na'sea !r#eri#heral circ'lat!ry ins'fficiency

A n!r&al EC8 res#!nse incl'din) S+ se)&ent de#ressi!n)reater than G&&

E*cessive rise in l!!d #ress're

S' ect ,ishes t! st!#


42/93

"eter&inants !f an E*ercise Pr!)ra&

Effective end'rance trainin) f!r any #!#'lati!n &'st #r!d'ce ac!nditi!nin) !r cardi!vasc'lar res#!nse.

Elicitati!n !f the cardi!vasc'lar res#!nse is de#endent !n severalcritical ele&ents !f e*ercise.

A rec!&&endati!n y ASCAM and !thers is t! 'se the FI++ &eth!d

FI

+

+.


43/93

Intensity

"eter&inati!n !f the a##r!#riate intensity!f e*ercise is ased !n the $S=%

A.

B.S#ecificity 0 Overl!ad

l d l


44/93

Overl!ad Princi#leOverl!ad is a stress !n an !r)anis& that is )reater than re)'larly enc!'nteredd'rin) everyday life.

+! ir!ve cardi!vasc'lar and &'sc'lar end'rance0 an !verl!ad &'st e a##lied t!these syste&

+rainin) sti&'l's thresh!lds are varia le0 de#endin) !n the /

A.individ'al4s level !f health0

B. level !f activity0

C. a)e0 and

". )ender

+he l!,er the initial level !f fitness0 the lesser the intensity !f the e*ercise needed t!elicit a chan)e.2

Or hi)her3lesser2 L!,er3)reater2 1i)her 3 )reater2

18

h! i h id l did f!


45/93

-h! is the ideal candidate f!r&a*i&'& and e*ercise heart rate

#rescri#ti!n 2 A.B.

C.

".

h! i h id l did f!


46/93

-h! is the ideal candidate f!r&a*i&'& and e*ercise heart rate

#rescri#ti!n 2individ'als at ris( f!r c!r!nary artery disease0 individ'als ,ith c!r!nary heart disease0 and

individ'als ,h! are elderly and

ideally identified ased !n their #erf!r&ance !n stresstest.

S# ifi i P i i#l


47/93

S#ecificity Princi#leS#ecificity #rinci#le is related t! the s#ecificity !f trainin) t! ada#tati!n in&eta !lic and #hysi!l!)ical syste&s de#endin) !n the de&and i!sed.

+here is n! !verla# ,hen trainin) f!r stren)th5#!,er activities and trainin)f!r end'rance activities.

M'scle stren)th ,ith!'t a si)nificant increase in t!tal !*y)en c!ns'ti!n

Aer! ic !r end'rance trainin) ,ith!'t trainin) the anaer! ic syste&s

Anaer! ic trainin) ,ith!'t trainin) the aer! ic syste&

Aer! ic trainin) s#ecific t! the ty#e !f activity. -hen trainin) f!r s,i&&in)events0 the individ'al &ay n!t de&!nstrate an ir!ve&ent in VO6&a*,hen r'nnin)

+i& $"' ti! %


48/93

+i&e $"'rati!n%+he !#ti&al d'rati!n !f e*ercise f!r cardi!vasc'lar c!nditi!nin) is de#endent !n the/

A. t!tal ,!r( #erf!r&ed0

B. e*ercise fre 'ency andC. intensity and fitness level.

+he )reater the intensity !f the e*ercise0 the sh!rter the d'rati!n needed f!rada#tati!nK and the l!,er the intensity !f the e*ercise0 the l!n)er the d'rati!nneeded.

A 6=5@= &in'te sessi!n is )enerally !#ti&al at => t! &a*i&'& heart rate.

-hen hi)h intensity e*ercise0 =5 ? &in'te e*ercise #eri!ds are ade 'ateK three ?&in'te daily #eri!ds are effective in s!&e dec!nditi!ned #atients

+ # $M!d %


49/93

+y#e $M!de%+he i!rtant fact!r that the e*ercise inv!lves lar)e &'scle )r!'#s that areactivated in a rhyth&ic0 aer! ic nat're.

F!r s#ecific aer! ic activity s'ch as cyclin) and r'nnin)0 the !verl!ad &'st'se the &'scles re 'ired y the activity and stress the cardi!res#irat!rysyste& $s#ecific #rinci#le%.

If end'rance !f '##er e*tre&ities is needed t! #erf!r& activities !n the ! 0the '##er e*tre&ity &'scle &'st e tar)eted in e*ercise #r!)ra&.

+rainin) enefits are !#ti&i7ed ,hen #r!)ra&s are #lanned t! &eet theindivid'als needs and ca#acities !f the #artici#ants.

+he s(ill !f the individ'al0 variati!ns a&!n) individ'als in c!etitivenessand a))ressiveness and variati!n in envir!n&ental c!nditi!n &'st ec!nsidered.

Re ersi ilit Princi#le


50/93

Reversi ility Princi#le

:::::: !cc'rs ra#idly ,hen the #ers!n ::::::::::::: "etrainin)0 st!#s trainin)

After !nly ::::,ee(s !f detrainin)0 si)nificant

red'cti!ns in ,!r( ca#acity can e &eas'red0and ir!ve&ents can e l!st ,ithin several&!nths.6 ,ee(s

Clinical +i#


51/93

Clinical +i#

Children a)es t!


52/93

E*ercise #r!)ra&

Caref'lly #lanned e*ercise can res'lt in hi)her level!f fitness f!r healthy individ'al0 sl!, the decrease inf'ncti!nal ca#acity !f the elderly0 and rec!nditi!nth!se ,h! have een ill !r have chr!nic disease.

+here are three c!!nents !f the e*ercise#r!)ra&/ $ % ,ar& '# #eri!d $6% the aer! ic e*ercise#eri!dK and $@% a c!!l d!,n #eri!d

ar&5 '# Peri!d


53/93

-ar&5 # Peri!d

+he #'r#!se !f the ,ar& '# #eri!d is t!enhance the n'&er!'s ad 'st&ent that4sthat &'st ta(e #lace ef!re #hysicalactivity.

Physi!l!)ical Res#!nse


54/93

Physi!l!)ical Res#!nse An increase in &'scle teerat're. +he hi)her teerat're increases theefficiency !f &'sc'lar c!ntracti!n y red'cin) &'scle visc!sity and increasin)the rate !f nerve c!nd'cti!n.

An increase need !f !*y)en t! &eet the ener)y de&and f!r the &'scle.E*tracti!n fr!& he&!)l! in is )reater at hi)her &'scle teerat'res0facilitatin) the !*idative #r!cess at ,!r(.

"ilati!n !f the #revi!'sly c!nstricted ca#illaries ,ith increase in the circ'lati!n0a')&entin) !*y)en delivery t! the active &'scles and &ini&i7in) the !*y)endeficit and the f!r&ati!n !f lactic acid.

Ada#tati!n in the sensitivity !f the ne'ral res#irat!ry center t! the vari!'se*ercise sti&'lants.

An increase in ven!'s ret'rn. +his !cc'rs as l!!d fl!, is shifted centrallyfr!& the #eri#hery.

P'r#!ses


55/93

P r#!ses

In additi!n t! the #hysi!l!)ical res#!nse0 the,ar& '# als! #revents !r decreases thes'sce#ti ility !f the &'sc'l!s(eletal syste& t!in 'ry and the !cc'rrence !f ische&icelectr!cardi!)ra#hic $EC8% chan)e andarrhyth&ias.

8'idelines


56/93

8 idelines

+he ,ar&5'# sh!'ld e )rad'al and s'fficient t!increase &'scle and c!re teerat're ,ith!'tca'sin) fati)'e !r red'cin) ener)y st!res.

A = &in'te #eri!d !f t!tal !dy &!ve&ente*ercises0 s'ch as calisthenics and ,al(in) sl!,ly

Attainin) a heart rate that is ,ithin 6= eats3&in !fthe tar)et heart rate.

Aer! ic E*ercise Peri!d


57/93

Aer! ic E ercise Peri!d Attenti!n t! the deter&inants0 fre 'ency intensity0 ti&e and ty#e!f #r!)ra& as #revi!'sly disc'ssed has an iact !n the

effectiveness !f the #r!)ra&.+he &ain c!nsiderati!n ,hen ch!!sin) a s#ecific &eth!d !ftrainin) i! the inten!it$ e %re"t enou%h to !timul"te "nincre"!e in !tro2e 'olume "nd c"rdi"c out&ut "nd toenh"nce loc"l circul"tion "nd "ero ic met" oli!m in the"&&ro&ri"te mu!cle %rou&!.

+here are f!'r &eth!d that challen)e the aer! ic syste&Kc!ntin'!'s0 interval $,!r( relief%0 circ'it and circ'it interval.


58/93

Male B!dy +y#e


59/93

C!ntin'!'s +rainin)


60/93

C!ntin ! s +rainin)Once the steady sta)e is achieved0 the &'scle ! tainsener)y y &eans !f aer! ic &eta !lis&. Stress is

#laced #ri&arily !n the sl!,5t,itch fi ers.+he activity can e #r!l!n)ed fr!& 6=5 = &in'tes,ith!'t e*ha'stin) the !*y)en trans#!rt syste&.

+he ,!r( rate is increased #r!)ressively as trainin)ir!ve&ents are achieved. Overl!ad can eacc!lished y increasin) the e*ercise d'rati!n.

Interval +rainin)


61/93

Interval rainin)+he ,!r( !r e*ercise is f!ll!,ed y a #r!#erly#rescri ed relief !r rest interval

Interval trainin) is #erceived t! e less de&andin) thanc!ntin'!'s trainin).

+he relief interval is either a rest relief $#assiverec!very% !r a ,!r( relief $active rec!very%0 and itsd'rati!n ran)es fr!& a fe, sec!nds t! several &in'tes.

A #!rti!n !f the &'sc'lar st!res !f A+P and !*y)enass!ciated ,ith &y!)l! in that ,ere de#leted d'rin) the,!r( #eri!d are re#lenished y the aer! ic syste&K anincrease in VO6&a* !cc'rs.


62/93

Circ'it +rainin)


63/93

Circ it rainin)

Circ'it trainin) el!ys a series !f activities. At theend !f the last activity0 the individ'al starts fr!& thee)innin) and a)ain &!ves thr!')h the series.Several e*ercise &!des can e 'sed inv!lvin) lar)eand s&all &'scle )r!'#s and a &i* !f static anddyna&ic eff!rt.

9se !f circ'it trainin) can ir!ve stren)th andend'rance y stressin) !th the aer! ic andanaer! ic syste&.


64/93

Circ'it5 Interval +rainin)


65/93

)C!& inin) circ'it and interval trainin) iseffective eca'se !f the interacti!n !f theaer! ic and anaer! ic #r!d'cti!n !f A+P.In additi!n t! the aer! ic and anaer! ic syste&ein) stressed y the vari!'s activities0 ,ith therelief interval0 there is a delay f!r the need !f

)lyc!lysis and the #r!d'cti!n !f lactic acid #ri!rt! the availa ility !f !*y)en s'##lyin) the A+P.

C!!l5"!,n Peri!d


66/93

,

Is si&ilar t! the ,ar&5'# #eri!d in that it sh!'ld last ?t! = &in'tes and c!nsist !f t!tal !dy &!ve&entsand static stretchin).

Prevents #!!lin) !f l!!d fr!& the e*tre&ities yc!ntin'in) t! 'se the &'scles t! &aintain ven!'s

ret'rnPrevents faintin) y increasin) the ret'rn !f l!!d t!the heart and rain as cardiac !'t#'t and ven!'sret'rn decreases.

P1;SIOLO8ICAL C1AN8ES +1A+


67/93

;OCC9R -I+1 +RAININ8

CAR"IOVASC9LAR C1AN8ES

RESPIRA+OR; C1AN8ES

ME+ABOLIC C1AN8ES

O+1ER S;S+EM C1AN8ES


68/93

Cardi!vasc'lar

Chan)es

Chan)es at Rest


69/93

) A red'cti!n in the restin) #'lse rate !cc'rs in s!&e individ'als

eca'se !f a decrease in syathetic drive0 ,ith decreasin)levels in n!re#ine#hrine and e#ine#hrineK

A decrease in in l!!d #ress're !cc'rs in s!&e individ'als ,itha decrease in #eri#heral vasc'lar resistance.

An increase in l!!d v!l'&e and he&!)l! in.

Chan)es "'rin) E*ercise


70/93

A red'cti!n in #'lse rate !cc'rs in s!&e individ'als eca'se!f the &echanis& listed earlier in this secti!n

Increase str!(e v!l'&e

Increase cardiac !'t#'t

Increase e*tracti!n !f !*y)en y ,!r(in) &'scle

"ecrease l!!d fl!, #er (il!)ra& !f the ,!r(in) &'scle"ecreased &y!cardial !*y)en c!ns'ti!n $ #'lse rate ti&essyst!lic l!!d #ress're%


71/93

Res#irat!ry Chan)es

Chan)es at Rest


72/93

Lar)er l'n) v!l'&es devel!# eca'se !fir!ved #'l&!nary f'ncti!n0 ,ith n! chan)ein vital v!l'&e.Lar)er diff'si!n ca#acities devel!# eca'se !f

lar)e l'n) v!l'&es and )reater alve!lar5ca#illary s'rface area.



73/93

Lar)er diff'si!n ca#acities !cc'rs f!r the sa&ereas!ns.

A s&aller a&!'nt !f air is ventilated at the sa&e!*y)en c!ns'ti!n rateK &a*i&'& diff'si!nca#acity is 'nchan)ed.

+he &a*i&al &in'te ventilati!n is increased.Ventilat!ry efficiency is increased.


74/93

Chan)es at Rest


75/93

M'scle hy#ertr!#hy and increased ca#illary density!cc'rs.

+he n'& er and si7e !f &it!ch!ndria are increased0increasin) the ca#acity t! )enerate A+P aer! ically.

+he &'scle &y!)l! in c!ncentrati!n increases0increasin) the rate !f !*y)en trans#!rt and #!ssi lethe rate !f !*y)en diff'si!n t! &it!ch!ndria



76/93

A decreased rate !f de#leti!n !f &'scle )lyc!)en at s'&a*i&'& ,!r( levels &ay !cc'r. An!ther ter& f!r this is

)lyc!)en s#arrin). It is d'e t! an increase in ca#acity t!&! ili7e and !*idi7e fat and increase fat &! ili7in) and fat&eta !li7in) en7y&es

L!,er l!!d lactate levels at s' &a*i&al ,!r( &ay !cc'r.

Less reliance !n #h!s#h!creatine $PC% and A+P in s(eletal&'scle and an increase ca#a ility t! !*idi7e car !hydrate &ayres'lt eca'se !f an increased !*idative #!tential !f the&it!ch!ndria and an increase )lyc!)en st!ra)e in the &'scle.


77/93

A##licati!n !f Princi#les !f an Aer! ic C!nditi!nin)Pr!)ra& f!r the Patient ,ith C!r!nary "isease


78/93

!) ! , ! ! y

"'rin) the #ast 6= t! 6? years0 there have een &a !rchan)es in the &edical &ana)e&ent !f these #atients

+he chan)es have incl'ded sh!rtened h!s#ital stays0&!re a))ressive #r!)ressi!n !f activity f!r the #atient

f!ll!,in) MI !r cardiac s'r)ery0 and earlier initiati!n !fan e*ercise #r!)ra& ased !n l!, level stress test #ri!rt! dischar)e fr!& the h!s#ital.

In#atient Phase $Phase %


79/93

+he in#atient #hase !f the #r!)ra&!cc'rs in h!s#ital f!ll!,in) sta ili7ati!n!f the #atients cardi!vasc'lar stat's afterMI !r c!r!nary y#ass s'r)ery0 and

)enerally last @ t! ? days.

P'r#!se


80/93

Inta(e ris( fact!r ed'cati!n $ s'ch eatin) ha its0 s&!(in)%

Initiate self care activities and #r!)ress fr!& sittin) t! standin)t! &ini&i7e dec!nditi!nin) $ t! @ days #!stevent%.

Pr!vide an !rth!static challen)e t! the cardi!vasc'lar syste& $@t! ? days #!stevent%. +his is 's'ally acc!lished ys'#ervised a& 'lati!n.

Pre#are #atients and fa&ily f!r c!ntin'ed reha ilitati!n and f!rlife at h!&e after cardiac event.

O't#atient #hase $Phase 6%


81/93

+he !'t#atient #hase !f the #r!)ra& is initiated either '#!ndischar)e fr!& the h!s#ital !r0 de#endin) !n the severity !f thedia)n!sis0 t! ,ee(s later.

+his delay all!,s the &y!cardi'& t! heal as ,ell as ti&e t!&!nit!r the #atient4s res#!nse t! ne, &edical re)i&en.

Partici#ants are &!nit!red via tele&etry t! deter&ine heart rateand rhyth& res#!nsesK l!!d #ress're is rec!rded at restd'rin) e*erciseK and ventilati!n res#!nses are n!ted.+hese #r!)ra&s 's'ally last t! ,ee(s

P'r#!se


82/93

Increase the #ers!n4s e*ercise ca#acity in a safe #r!)ressive &anner0 s!ada#tive cardi!vasc'lar and &'sc'lar chan)es !cc'r.

+he early #art !f the #r!)ra& is referred t! s!&e as Hl!,5level e*ercisetrainin).

Enhanced cardiac f'ncti!n and red'ce cardiac c!st !f ,!r(. Pr!d'cefav!ra le &eta !lic chan)es.

"eter&ine the effect !f &edicati!ns !n increasin) levels !f activity

Relieve an*iety and de#ressi!n

Pr!)ress the #atient t! an inde#endent e*ercise #r!)ra&.

8'idelines


83/93

A syt!&5 li&ited e*ercise stress test is #erf!r&ed t! 6,ee(s after h!s#ital dischar)e $!r as early as 6 t! G ,ee(sf!ll!,in) dischar)e%.

+he e*ercise #r!)ra& is #red!&inantly aer! ic

Fre 'ency5 #artici#ants !ften attend sessi!ns !ffered threeti&es #er ,ee(.

Intensity5 +he initial level !f activity !r trainin) intensity &aye as l!, as G=> t! => !f the &a*i&'& heart rate !r G=>t! !f the f'ncti!nal ca#acity defined y ME+s.


84/93

+i&e5 +he d'rati!n !f the e*ercise sessi!n &ay e li&ited t! =

t! ? &in'tes at the start #r!)ressin) t! @= t! = &in'tes as the#atients stat's ir!ves. Each sessi!n 's'ally incl'des 5 =&in'te ,ar& '# and c!!l d!,n #eri!ds.

+y#e5 +he &eth!d !f e*ercise is 's'ally c!ntin'!'s0 'sin) lar)e&'scle )r!'#s0 s'ch as stati!nary i(in) !r ,al(in).

Meth!d5 Circ'it5interval e*ercise is c!&&!n &eth!d 'sed ,itthe #atient d'rin) #hase 6. +he #atient can e*ercise !n each&!dality at defined ,!r(l!ad0 c!ared ,ith e*ercisin)c!ntin'!'sly !n a icycle !r tread&ill.


85/93

As a res'lt the #atient can/

Perf!r& &!re #hysical ,!r(

E*ercise at hi)her intensity5 fitness &ay ir!ve ,ithin a sh!rter #eri!d !f ti&e

Maintain lactic acid and !*y)en deficit at &ini&'& levels

E*ercise at a l!,er rate !f #erceived e*erti!n

-ei)ht +rainin)5 resistive e*ercises sh!'ld n!t #r!d'ce ische&ic

syt!&s ass!ciated ,ith an increase in heart rate and syst!lic l!!d#ress're.

Pr!)ressi!n5 Pr!)ressi!n !f the ,!r(l!ad !cc'rs ,hen there have eenthree c!nsec'tive sessi!ns $every5!ther5day sessi!ns% d'rin) ,hich the#ea( heart rate is el!, the tar)et heart rate.

O't#atient Pr!)ra& $Phase @%


86/93

1eart rate and rhyth& are n! l!n)er&!nit!red via tele&etry.

8'idelines


87/93

Recreati!nal Activities5 activities t! &aintain levels)ained d'rin) #hase 6 &ay incl'de

S,i&&in)5 ,hich inc!r#!rate !th ar&s and le)s.1!,ever0 there is a decreased a,areness !fische&ic syt!&s ,hile s,i&&in)0 es#ecially

,hen the s(ill level is #!!r.O'td!!r hi(in)5 ,hich is e*cellent if !n level terrain


88/93

S#ecial C!nsiderati!n


89/93

Ar& e*ercise elicit different res#!nses than le) e*ercises.

Mechanical efficiency ased !n the rati! et,een !'t#'t !f

e*ternal ,!r( and cal!ric e*#endit're is l!,er than ,ith le)e*ercises.

O*y)en '#ta(e is at a )iven e*ternal ,!r(l!ad is si)nificantlyhi)her f!r ar& e*ercises than f!r le) e*ercises.

My!cardial efficiency is l!,er ,ith le) e*ercise than ,ith ar&

e*ercise.My!cardial !*y)en c!ns'ti!n $heart rate * syst!lic l!!d#ress're% is hi)her ,ith ar& e*ercise than ,ith le) e*ercise.

Ada#tive Chan)es


90/93

Increased &y!cardial aer! ic ,!r( ca#acity

Increased &a*i&'& aer! ic !r f'ncti!n ca#acity y #red!&inantly ,idenin)the a5V!6 difference

Increased str!(e v!l'&e f!ll!,in) hi)h intensity trainin) 5 6 &!nths int! thetrainin) #r!)ra&.

"ecreased &y!cardial de&and f!r !*y)en

Increased &y!cardial s'##ly y the decreased heart rate and #r!l!n)ati!n !fdiast!le.

Increased t!lerance t! a )iven #hysical ,!r(l!ad ef!re an)ina !cc'rsSi)nificantly l!,er heart rate at each s' &a*i&'& ,!r(l!ad and0 theref!re0 a)reater heart rate reserve.


91/93

A##licati!n !f Aer! ic +rainin) f!r the "ec!nditi!nedIndivid'al and the Patient ,ith Chr!nic Illness


92/93

"ec!nditi!ned individ'als 0 incl'din)th!se ,ith chr!nic illness and the elderly0&ay have &a !r li&itati!n in #'l&!naryand cardi!vasc'lar reserves that

severely c'rtail their daily activities.

"ec!nditi!nin)+here is decrease ,!r( ca#acity0 ,hich is a res'lt !f decreased &a*i&'& !*y)en'#ta(e and decreased a ility t! 'se !*y)en and #erf!r& ,!r(


93/93

F!r s!&e individ'als0 this res'lts in tachycardia al!n) ,ith !rth!static hy#ertensi!n0di77iness and e#is!des !f sync!#e ,hen initially attetin) t! stand.

+here is a decrease in #las&a and l!!d cells0 ,hich increase the li(elih!!d !f life5threatenin) e& !thr!& !lic e#is!des and #r!l!n)ati!n !f the c!nvalescent #eri!d.

+here is a decrease in !dy &ass0 ,hich res'lt in decrease &'scle si7e anddecreased &'scle stren)th and a ility t! #erf!r& activities re 'irin) lar)e &'scle)r!'#s.

+here is increased e*creti!n !f 'rinary calci'&0 ,hich res'lts fr!& a decrease in,ei)ht earin) sti&'l's critical in &aintainin) !ne inte)rity0 in !ne l!ss !r!ste!#!r!sis0 and in an increased li(elih!!d !f fract're '#!n fallin) eca'se !f!ste!#!r!sis.

principles of aerobic excercise -leslie

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