Goals and program components of Aerobic Training Module 5- Cardiorespiratory and Resistance Exercise Prescription

Review Overload Progressive Overload Specificity VO2 Max Lactate Threshold/OBLA

Goals of an Aerobic Training Program Increase VO2 Max Allows athlete to run at a higher top end speed Increase Running Economy Lower VO2 at given speed (less energy cost for same amount of work) Related to VO2 Max Increase Lactate Threshold/OBLA Increase speed at which one is still primarily using the aerobic system (more work can be done aerobically) Compete below; train above

Goals of an Aerobic Training Program Fuel use Glycogen conservation, fat utilization Measures of VCO2 and VO2 Oxidative capacity of muscle fibers Increased mitochondrial density Improvements are based on: Genetics Number of mitochondria, muscle fiber type distribution and VO2 max all have individual set limits and potential Pre-Training Status Person starting at the lowest level of fitness has the most to gain

Training Components Mode Intensity The type of exercise used Should use a large muscle mass, be a repetitive movement and be sustainable for many minutes Intensity The difficulty of the activity General fitness: 50-85% VO2 Max Athletic performance: 85% of VO2 Max or at a level that exposes an athlete to high lactate concentrations

Training Components Duration Frequency The length of time spent in an activity Dependant on the intensity (more intense activities=shorter duration) For aerobic training, the activity must combine intensity and duration in such a way that the body can generate the needed ATP using the aerobic pathways Frequency How often the training is scheduled (days/week) Varies based in training status, training season and the recovery needed for the intensity and duration of the activity

Program Components General plan is to work at an intensity that creates a physiological adaptation i.e. exercise prescription that overloads the appropriate physiological systems When pushing athletes to the point of elevated lactate concentrations, the duration will have to be reduced (20 to 30 minutes) The higher the intensity, the higher the lactate and the lower the duration

Program Components The combination of intensity and duration affects the assigned frequency Athlete requires adequate recovery time between workouts Recovery time should be long enough to allow the athlete’s body to rehydrate and refill its glycogen stores Training season affects frequency Off-Season: 5 to 6 days per week Pre-Season: 6 to 7 days per week In-Season: less than 5 days a week to maintain aerobic fitness (athletes don’t train on days they’re going to compete)

Program Components Of all components, intensity is the most critical for achieving training goals Remember specificity Proper duration for specific intensity Intensity can be measured in several ways Heart rate Rating of perceived exertion (see table 18.2) Exercise pace or speed

Measuring Aerobic Intensity Heart Rate Related to VO2 (see table 18.1) Typically use the Karvonen method This formula determines a target heart rate by taking a percentage of the difference between the maximal heart rate and resting heart rate. This difference is commonly referred to as the heart rate reserve Formula: Age-predicted maximum heart rate (APMHR)= 220-age Heart rate reserve (HRR)= APMHR-resting heart rate (RHR) Target Heart Rate (THR)= (HRRxexercise intensity) + RHR

Measuring Aerobic Intensity Heart Rate Percentage of Maximal Heart Rate Method Formula: Age-predicted maximum heart rate (APMHR)= 220-age Target Heart Rate (THR)= (APMHR x exercise intensity)

In-Class Assignment #16 Question #1: Using both the Karvonen and Percentage Methods, what is the target heart rate of a 22 year old female with a resting heart rate of 76 bpm who wants to exercise at 87% exercise intensity? Karvonen Method APMHR=220-22= 198 beats per minute HRR= APMHR-RHR= 198-76= 120 bpm Target Heart Rate= (120 x 0.87) + 76 = 180 bpm

In-Class Assignment #16 Question #1: Using both the Karvonen and Percentage Methods, what is the target heart rate of a 22 year old female with a resting heart rate of 76 bpm who wants to exercise at 87% exercise intensity? Percentage Method 198 x 0.87 = 172 bpm

In-Class Assignment #16 Question #2: Using both the Karvonen and Percentage Methods, what is the target heart rate range of a 35 year old male with a resting heart rate of 62 bpm who wants to exercise between 70 and 80% exercise intensity? Karvonen Method APMHR= 220-35 = 185 bpm HRR= 185-62 = 123 THR= (123 x 0.7) + 62 = 148 bpm THR= (123 x 0.8) + 62 = 160 bpm

In-Class Assignment #16 Question #2: Using both the Karvonen and Percentage Methods, what is the target heart rate range of a 35 year old male with a resting heart rate of 62 bpm who wants to exercise between 70 and 80% exercise intensity? Percentage Method THR= (185 x 0.7) + 62 = 130 bpm THR= (185 x 0.8) + 62 = 148 bpm