Maintaining Cardiovascular Fitness during Rehabilitation
Download
Report
Transcript Maintaining Cardiovascular Fitness during Rehabilitation
Maintaining Aerobic
Capacity & Endurance
During Rehabilitation
Chapter 10
Why is it important to maintain
cardiorespiratory fitness?
It is a critical component of any
rehabilitation, but is often the most
neglected
– Considerable amounts of time are spent
preparing for the demands of a season
• Time lost due to injury can result in considerable
cardiorespiratory decrements
Cardiorespiratory Endurance
– Ability to perform whole-body activities for extended
periods of time without excessive fatigue
Training Effects on the
Cardiorespiratory System
Cardiorespiratory activity is a coordinated
function of 4 components to transport O2
throughout body
–
–
–
–
Heart
Blood vessels
Blood
Lungs
Improvements due to training
– Results in capability of each of the above
elements
– Provides necessary oxygen (O2) to working
tissue
Adaptations of the Heart to Exercise
Heart Rate (HR)
– With exercise, the
muscle’s use of
O2 results in an
need for O2
transport
– Heart work load
increases
proportionally to
intensity of
exercise
– Monitor HR =
indirect measure
of consumption
Stroke Volume
(SV)
– Volume of blood
being
pumped/beat
– Approximate
volume pumped =
70mL/beat
– Maximal volume =
40-50% of HRmax
• 110-120 beats/min.
• Above this point
in volume being
pumped is related
to heart rate
Cardiac Output (Q) –
– Amount of blood heart pumps/minute
– Q = SV x HR
• Normal = 5L blood/min. @ rest
– Primary determinant of maximal O2 rate
consumption
– With exercise, Q 4x-6x of resting levels
(normal – endurance athlete)
– Training effect
•
•
•
•
Stroke volume while exercise heart rate
Heart efficiency
Heart hypertrophy w/ exercise
Females 5-10% higher Q than males (likely due to
lower concentration of hemoglobin in the female,
which is compensated for during exercise by an
increased cardiac output
Adaptations in Blood Flow
– Blood flow is modified during exercise
• Flow to non-essential (exercise related) organs is
decreased
• Results in increased flow to working muscles
• Even though blood flow to heart increases – the
percentage of total cardiac output remains
unchanged
– Increase in blood vessels to musculature
– Total peripheral resistance decreases during
exercise
• Increase in vasodilation
Blood Pressure (BP)
– Determined by cardiac output in relation to total
peripheral resistance to blood flow
– Systolic pressure - pressure created by heart
contraction (top number)
– Diastolic pressure - relaxation of heart (bottom
number)
– Systolic pressure in proportion to O2
consumption & Q
– Consistent aerobic exercise will produce in
overall resting BP levels
Adaptations in the Blood
– Training for improved cardiovascular
function total blood volume
– As a result of increased blood volume,
increased O2 carrying capacity increases
• Total available hemoglobin increases
– Overall hemoglobin concentration remains
the same or may slightly with training
• Hemoglobin - O2 is transported throughout the
system; iron-containing protein that has the
capability of easily accepting or giving up
molecules of O2 as needed
Adaptations of the Lungs
– Pulmonary function improves with training
– Volume of inspired air
– Diffusion capacity of lungs
• Enhances exchange of O2 and carbon dioxide
– Pulmonary resistance to air flow is also
Overall Effects of Training
–
–
–
–
–
–
–
–
resting heart rate
heart rate at specific workloads
recovery time
muscle glycogen use
Unchanged cardiac output
stroke volume
capillarization
lung functional capacity
Maximal Aerobic Capacity
Maximal oxygen consumption (VO2max)
– Volume of O2 consumed per body weight per
unit of time (ml/min/kg)
– Best indicator of cardiorespiratory endurance
– Average college athlete = 50-60 ml/min/kg
– World class endurance male athlete = 70-80
ml/min/kg
– World class endurance female athlete = 60-70
ml/min/kg
Rate of Oxygen Consumption
Rate of O2 consumption is about the same for
all individuals, depending on fitness level per
activity
Greater intensity = greater O2 consumption
A person’s ability to perform activity is related to
amount of O2 required by that activity
– Ability is limited by the max. rate of O2
consumption the person is capable of delivering
into the lungs
Fatigue occurs when:
– Insufficient O2 supplied to muscle
– Greater % of maximal O2 consumption during an
activity = less time activity can be performed
– Factors affecting maximal rate
• External respiration (involving ventilatory
process)
• Gas transport – accomplished by
cardiovascular system
• Internal respiration (use of O2 by cells to
produce energy)
• Most limiting factor is ability to transport O2
through system
– High maximal aerobic capacity indicates all
3 levels are working well
Maximal Aerobic Capacity:
Inherited Characteristic
Genetically determined range
– Training allows athlete to obtain highest level
within that range
Fast-Twitch vs. Slow-Twitch Muscle Fibers
– Range of VO2max is largely determined by
metabolic and functional capability of skeletal
muscle
– Higher % of fatigue resistant, endurance
oriented slow-twitch fibers will enable individual
to utilize more O2 and have higher VO2max
Cardiorespiratory Endurance and Work
Ability
Cardiorespiratory
endurance is key
component in
individual ability to
perform daily
activities
Fatigue & percent of
VO2max are closely
related for particular
workload (A vs. B)
Training goal
– Increase ability of
cardiorespiratory
system to supply a
sufficient amount of
O2 to working
muscles
Producing Energy for Exercise
Cellular Metabolism
– To Grow, Generate energy, Repair damaged
tissue, Eliminate waste
– Energy is produced from the breakdown of
nutrients resulting in formation of Adenosine
triphosphate (ATP) (primary energy store)
– ATP is produced in muscle tissue
• Glucose from blood or glycogen (muscle or liver) is
broken down to glucose & converted to ATP
– Glucose not needed immediately is stored as glycogen
in the resting muscle & liver; can be later converted back
• Fat and protein can be utilized to produce ATP
• Fat is utilized when glycogen stores become depleted
– Activity becomes more duration/endurance oriented
– Different activities have differing energy needs
and rely on different cellular processes
Aerobic vs. Anaerobic Metabolism
Both systems generate ATP
– Initial ATP production from glucose occurs in
muscle (without O2 = anaerobic)
– Transition to glucose & fat oxidation (requiring
O2 = aerobic) to continue activity
Generally both systems occur to a degree
simultaneously
Type of ATP production relative to intensity
– Short burst (high intensity) = anaerobic
– Long duration (sustained intensity) = aerobic
Excess Post-exercise Oxygen
Consumption (Oxygen Deficit)
– With intensity, insufficient amounts of O2
are available which results in O2 deficit
– Occurs initially during activity (1st 2-3 min. of
exercise) – body adapts
• Hypothesized that it may be a result of initial lactic
acid production
– Deficit may be the result of disturbance in
mitochondrial function due to increased
temperature
Techniques for Maintaining
Cardiorespiratory Endurance
Primary concern
– Nature of injury & techniques available as a
result of injury
– Upper vs. Lower extremity injury & options
– Match fitness
• Engagement of functional activities specific to
sport to maintain fitness
Goal
– Maintain fitness levels
Continuous Training
FITT Principle
–
–
–
–
Frequency
Intensity
Type (mode)
Time (duration)
Frequency
– Competitive athlete should be prepared to
engage in fitness activity 6 times per week,
allowing 1 day for body repair and
maintenance
Intensity
– Should be heart rate controlled &
monitored
• Goal is to plateau heart rate at desired level
– Monitor pulse
• Preferably radial pulse
• Should be engaged in workout for 2-3 minutes
prior to checking
– Workouts should be set as percentage of
heart rate max (60-90% ACSM recommendation)
• Appropriate estimate of HRmax = 220-Age
– Karvonen formula
• Target HR = HRrest + (0.6[HRmax-HRrest])
– Rate of Perceived Exertion (RPE)
• Scale (6-20) that can be used to rate exertion
level during activity
Type of Exercise
– For continuous training activity must be
aerobic
• Easy to regulate intensity (speed up or slow
down)
• Intermittent exercise is too variable (speed and
intensity)
Time (duration)
– Minimal improvements = exercise for 20
minutes
– ACSM recommends 20-60 minutes with HR
elevated to training levels
– Greater duration = greater improvements
Interval training
Intermittent activities involving periods of intense work &
active recovery
Must occur at 60-80% of maximal heart rate
Allows for higher intensity training at short intervals over
an extended period of time
Most anaerobic sports require short burst which can be
mimicked through interval training
HR may reach 85-95% of maximum at peak and 35-45%
during rest
Should be combined with continuous training
Fartlek Training
Cross-country running that originated in Sweden
Speed play
– Similar to interval training in the fact activity occurs over a
specific period of time but pace and speed are not
specified
– Puts surges into workout, varying length of surges to
specific needs
– Consists of varied terrain which incorporates varying
degrees of hills
Dynamic form of training – less regimented
Must elevate heart rate to minimal levels to be
effective
Popular form of training in off-season
Par Cours
Combination of continuous & circuit
training
Jogging short distances, from station to
station, & performing a designated
exercise
Gain aerobic fitness while performing
calisthenics
Found typically in recreational parks