Copyright © 2012 American College of Sports Medicine Chapter 16 Aerobic Training
Copyright © 2012 American College of Sports Medicine Introduction Physiological Adaptations Accompanying Athletic Training (AT) Cardiac output (Qc) Stroke volume (SV) Plasma volume Blood flow Angiogenesis Hemoglobin concentrations Maximal oxygen uptake Vo 2max
Copyright © 2012 American College of Sports Medicine Introduction (cont’d) Muscle-Level Adaptations to AT Mitochondrial & capillary density Oxidative enzyme activity Myoglobin content Fat use during exercise & at rest Buffer capacity Fiber-type transitions
Copyright © 2012 American College of Sports Medicine Factors Related to Aerobic Exercise Performance High V O 2max Preferential metabolism of fat during exercise Improved oxygen intake, delivery, & use Increased lactate threshold (LT) Improved exercise economy
Copyright © 2012 American College of Sports Medicine Running Economy
Copyright © 2012 American College of Sports Medicine Aerobic Training Variables to Manipulate –Exercise selection –Intensity –Volume –Rest intervals –Frequency
Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Modes of Aerobic Exercise –Walking –Hiking –Jogging/running –Aerobic dance –Step aerobics –Cross-country skiing –Skating –Stair climbing –Cycling/spinning –Aquatics –Swimming –Rope skipping –Rowing –Sports –Cross-training
Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Intensity –Inversely related to volume/duration –Ways to monitor or prescribe AT intensity Heart rate (HR): target HR = %INT (HR max − HR rest ) + HR rest % of V O 2max : target V O 2 = %INT (V O 2max ) V O 2 reserve (V O 2 R): V O 2 R = %INT (V O 2max − 3.5) Ratings of perceived exertion (RPE): Borg Scale
Copyright © 2012 American College of Sports Medicine Intensity Zone Based on Heart Rate
Copyright © 2012 American College of Sports Medicine Borg Scale of Perceived Exertion
Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Frequency –Depends on: Whether athlete is in off-, pre-, or in-season training Intensity level Level of fitness –ACSM recommends: 5 days/wk of moderate-intensity training 3 days/wk of high-intensity training 3-5 days/wk when combined low- & high-intensity training
Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Volume and Duration –Duration: length of time a workout lasts –Volume: total number of foot contacts, reps, or distances covered –ACSM recommends min of continuous or intermittent aerobic exercise for healthy adults
Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Types of Aerobic Endurance Training Workouts –Continuous workouts: long slow distance –Pace/tempo –Fartlek training –Interval training –Repetition training
Copyright © 2012 American College of Sports Medicine Training for Endurance Sports Base AT to increase V O 2max Moderate-intensity training 5-6 days per week Periodized training: high-intensity AT + moderate- intensity, long-duration workouts Supplemental strength training Speed or plyometric training Begins several months in advance Increases in training volume & specificity over time
Copyright © 2012 American College of Sports Medicine Training at Altitude Benefits Derive From –Acclimatization –Physiological adaptations to hypoxic exercise –Combination of two Variations –Live high & train high –Live high & train low –Live low & train high
Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Immediate Responses/Adaptations to Altitude Exposure Plasma volume (up to 25%) –Acid/base shifts –Hyperventilation Submax HR & cardiac output –Stroke volume Blood pressure Catecholamines Blood lactate—submax exercise
Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Chronic Responses/Adaptations to Altitude Exposure –Acid/base shifts –Hyperventilation Submax HR Cardiac output & stroke volume Catecholamines Plasma volume Hematocrit, RBC count, 2,3-DPG, & hemoglobin Capillary & mitochondrial density
Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Chronic Responses/Adaptations to Altitude Exposure (cont’d) or Aerobic enzyme content or Glycolytic enzymes Body weight & lean tissue mass Vo 2max Myoglobin Immune function Glycogen depletion & tissue damage Blood lactate—max & submax exercise
Copyright © 2012 American College of Sports Medicine Altitude Tent
Copyright © 2012 American College of Sports Medicine Compatibility Between High-Intensity Aerobic and Anaerobic Training Effects –May antagonize one another –Gains in strength, power, & endurance may be attenuated –Factors leading to incompatibility Inadequate recovery between workouts Residual fatigue Altered neuromuscular recruitment patterns/adaptations
Copyright © 2012 American College of Sports Medicine Aerobic Endurance Training for Anaerobic Athletes Key Factors –Timing of workouts –Proper sequence to avoid antagonizing effects –Training periodization –Off-season vs. in-season training
Copyright © 2012 American College of Sports Medicine Regulation of Heat Exchange
Copyright © 2012 American College of Sports Medicine Aerobic Exercise in the Heat Increased core temperature Dehydration Effects exacerbated by: –Obesity –Low fitness levels –Lack of acclimatization –Sleep deprivation –Sweat gland dysfunction –Some infections –Certain medications
Copyright © 2012 American College of Sports Medicine Aerobic Exercise in Cold Temperatures Cold temperatures –Pose a stress during exercise –Typically do not limit aerobic performance –Increase energy expenditure –Increase fluid loss –Precautions needed to prevent: Hypothermia Frostbite Cold-induced asthma
Copyright © 2012 American College of Sports Medicine CLO Units for Various Intensities of Exercise