EXS 6130-Z, 16
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Transcript EXS 6130-Z, 16
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 Vo2max
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
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Factors Related to Aerobic Exercise
Performance
• High VO2max
• Preferential metabolism of fat during exercise
• Improved oxygen intake, delivery, & use
• Increased lactate threshold (LT)
• Improved exercise economy
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Running Economy
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Aerobic Training
• Variables to Manipulate
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Exercise selection
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Intensity
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Volume
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Rest intervals
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Frequency
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Aerobic Training (cont’d)
• Modes of Aerobic Exercise
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Stair climbing
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Walking
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Cycling/spinning
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Hiking
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Aquatics
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Jogging/running
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Swimming
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Aerobic dance
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Rope skipping
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Step aerobics
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Rowing
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Cross-country skiing
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Sports
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Skating
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Cross-training
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Aerobic Training (cont’d)
• Intensity
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Inversely related to volume/duration
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Ways to monitor or prescribe AT intensity
• Heart rate (HR): target HR = %INT (HRmax − HRrest) + HRrest
• % of VO2max: target VO2 = %INT (VO2max)
• VO2 reserve (VO2R): VO2R = %INT (VO2max − 3.5) + 3.5
• Ratings of perceived exertion (RPE): Borg Scale
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Intensity Zone Based on Heart Rate
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Borg Scale of Perceived Exertion
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Aerobic Training (cont’d)
• Frequency
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Depends on:
• Whether athlete is in off-, pre-, or in-season training
• Intensity level
• Level of fitness
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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
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Duration: length of time a workout lasts
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Volume: total number of foot contacts, reps, or distances
covered
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ACSM recommends 20-60 min of continuous or intermittent
aerobic exercise for healthy adults
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Aerobic Training (cont’d)
• Types of Aerobic Endurance Training Workouts
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Continuous workouts: long slow distance
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Pace/tempo
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Fartlek training
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Interval training
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Repetition training
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Training for Endurance Sports
• Base AT to increase VO2max
• Moderate-intensity training 5-6 days per week
• Periodized training: high-intensity AT + moderateintensity, 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
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Acclimatization
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Physiological adaptations to hypoxic exercise
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Combination of two
• Variations
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Live high & train high
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Live high & train low
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Live low & train high
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Training at Altitude (cont’d)
• Immediate Responses/Adaptations to Altitude Exposure
Plasma volume (up to 25%)
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Acid/base shifts
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Hyperventilation
Submax HR & cardiac output
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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
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Acid/base shifts
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Hyperventilation
Submax HR
Cardiac output & stroke volume
Catecholamines
Plasma volume
Hematocrit, RBC count, 2,3-DPG, & hemoglobin
Capillary & mitochondrial density
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Training at Altitude (cont’d)
• Chronic Responses/Adaptations to Altitude Exposure
(cont’d)
orAerobic enzyme content
orGlycolytic enzymes
Body weight & lean tissue mass
Vo2max
Myoglobin
Immune function
Glycogen depletion & tissue damage
Blood lactate—max & submax exercise
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Altitude Tent
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Compatibility Between High-Intensity
Aerobic and Anaerobic Training
• Effects
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May antagonize one another
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Gains in strength, power, & endurance may be attenuated
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Factors leading to incompatibility
• Inadequate recovery between workouts
• Residual fatigue
• Altered neuromuscular recruitment patterns/adaptations
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Aerobic Endurance Training for Anaerobic
Athletes
• Key Factors
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Timing of workouts
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Proper sequence to avoid antagonizing effects
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Training periodization
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Off-season vs. in-season training
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Regulation of Heat Exchange
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Aerobic Exercise in the Heat
• Increased core temperature
• Dehydration
• Effects exacerbated by:
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Obesity
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Low fitness levels
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Lack of acclimatization
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Sleep deprivation
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Sweat gland dysfunction
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Some infections
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Certain medications
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Aerobic Exercise in Cold Temperatures
• Cold temperatures
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Pose a stress during exercise
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Typically do not limit aerobic performance
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Increase energy expenditure
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Increase fluid loss
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Precautions needed to prevent:
• Hypothermia
• Frostbite
• Cold-induced asthma
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CLO Units for Various Intensities of
Exercise
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