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Questions and Answers
What does the 'Progression' component of the FITT-VP principle entail?
What does the 'Progression' component of the FITT-VP principle entail?
Which factor is NOT considered when determining the frequency of training sessions?
Which factor is NOT considered when determining the frequency of training sessions?
What is recommended for high-intensity aerobic exercise according to cardiorespiratory fitness guidelines?
What is recommended for high-intensity aerobic exercise according to cardiorespiratory fitness guidelines?
What effect does increasing exercise intensity have on skeletal muscle adaptations?
What effect does increasing exercise intensity have on skeletal muscle adaptations?
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Which type of aerobic training program primarily focuses on improving VO2max?
Which type of aerobic training program primarily focuses on improving VO2max?
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What does the 'Volume' component of the FITT-VP principle refer to?
What does the 'Volume' component of the FITT-VP principle refer to?
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What is the recommended intensity range for moderate exercise as per the guidelines?
What is the recommended intensity range for moderate exercise as per the guidelines?
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Which statement accurately reflects a principle of exercise prescription?
Which statement accurately reflects a principle of exercise prescription?
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Which intensity measurement specifically incorporates resting heart rate in its calculation?
Which intensity measurement specifically incorporates resting heart rate in its calculation?
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What is the recommended Borg's Rating of Perceived Exertion (RPE) range for improving cardiorespiratory fitness?
What is the recommended Borg's Rating of Perceived Exertion (RPE) range for improving cardiorespiratory fitness?
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What is the target heart rate calculated using the Karvonen method?
What is the target heart rate calculated using the Karvonen method?
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Which method is used to distinguish between moderate and vigorous physical activity based on individual ability to speak?
Which method is used to distinguish between moderate and vigorous physical activity based on individual ability to speak?
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For typical apparently healthy individuals, what is the appropriate intensity range in terms of percent VO2max?
For typical apparently healthy individuals, what is the appropriate intensity range in terms of percent VO2max?
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Which of the following is NOT a method for prescribing exercise intensity?
Which of the following is NOT a method for prescribing exercise intensity?
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In general, at what heart rate percentage should individuals aim for to ensure vigorous intensity exercise?
In general, at what heart rate percentage should individuals aim for to ensure vigorous intensity exercise?
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Which intensity measure relies on subjective assessment of how hard an individual feels they are working?
Which intensity measure relies on subjective assessment of how hard an individual feels they are working?
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Which of the following best describes the appropriate way to increase the intensity of an aerobic endurance program?
Which of the following best describes the appropriate way to increase the intensity of an aerobic endurance program?
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How should a training program be structured to encourage improvements in cardiorespiratory fitness?
How should a training program be structured to encourage improvements in cardiorespiratory fitness?
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What is a recommended method to transition from interval training to continuous vigorous activity?
What is a recommended method to transition from interval training to continuous vigorous activity?
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Which type of aerobic endurance training program emphasizes prolonged durations at lower intensities?
Which type of aerobic endurance training program emphasizes prolonged durations at lower intensities?
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What physiological benefit is associated with long, slow distance training?
What physiological benefit is associated with long, slow distance training?
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What should the progression of frequency, intensity, and duration adhere to during an aerobic training program?
What should the progression of frequency, intensity, and duration adhere to during an aerobic training program?
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For achieving optimal improvements in VO2max, what is typically required?
For achieving optimal improvements in VO2max, what is typically required?
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Which of the following components is NOT included in the FITT-VP framework for designing effective exercise programs?
Which of the following components is NOT included in the FITT-VP framework for designing effective exercise programs?
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What is the primary adaptation expected from Type IIx fibers transitioning to Type I fibers due to training?
What is the primary adaptation expected from Type IIx fibers transitioning to Type I fibers due to training?
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Which training approach is recommended when increasing the duration of aerobic workouts?
Which training approach is recommended when increasing the duration of aerobic workouts?
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Study Notes
Aerobic Exercise - The Basics
- Aerobic exercise relies on the body's circulatory and respiratory systems to deliver oxygen to working muscles.
- ATP is the primary energy molecule used in cellular actions requiring energy.
- Muscle cells have limited ATP storage capacity.
- Cells constantly create ATP at a rate equal to its use.
- There are three biological energy systems in muscle cells to replenish ATP: phosphagen, glycolysis, and oxidative.
ATP Production
- ATP (adenosine triphosphate) is an energy-bearing molecule composed of carbon, hydrogen, nitrogen, oxygen, and phosphorus atoms.
- ATP is crucial for all cellular actions requiring energy.
- Muscle cells' ATP storage capacity is limited.
- Cells continuously produce ATP at a rate equal to its consumption.
Biological Energy Systems
- The phosphagen system provides rapid ATP for short, explosive events (e.g., shot put).
- Glycolysis is another anaerobic source, providing rapid ATP for maximal efforts lasting less than 2 minutes (e.g., sprinting).
- The oxidative system, used for prolonged exercise, relies on fat and carbohydrate metabolism in the mitochondria to produce ATP.
Energy and Work
- Anaerobic sources (phosphagen and glycolysis) provide rapid ATP for short, high-intensity activities.
- Aerobic sources (oxidative system) supply ATP during prolonged activities.
- Aerobic sources are used during long-duration exercise (more than 2 minutes) and submaximal work.
Total Energy Yield
- Aerobic system's energy yield increases over time.
- Anaerobic system provides an initial burst and diminishes rapidly as the time increases.
Role of Aerobic and Anaerobic Energy Sources in Best-Effort Runs
- Anaerobic energy sources are dominant in the first few minutes of strenuous exercise.
- Aerobic energy sources become progressively more important as the exercise continues.
Energy and Work (Immediate, Short-term, Long-term Sources)
- Immediate sources (ATP/PC) power maximal efforts lasting 1-5 seconds.
- Short-term sources (glycolysis) support activities lasting less than 2 minutes.
- Long-term sources (aerobic metabolism of carbohydrate and fat) fuel prolonged activity.
Interaction of Intensity, Duration, and Energy Source
- The proportion of energy from anaerobic sources depends on exercise intensity and duration.
- At high intensities, anaerobic sources are mostly used at the beginning of an activity.
- Lower intensities and longer durations favor aerobic source use.
Effect of Event Duration and Intensity on Primary Energy System Used
- Extremely high intensity exercise (0-6 seconds) mostly uses the phosphagen system.
- Very high intensity (6-30 seconds) utilizes both the phosphagen and fast glycolysis systems.
- High intensity (30 seconds to 2 minutes) primarily uses fast glycolysis.
- Moderate intensity (2-3 minutes) employs both fast glycolysis and oxidative systems.
- Low intensity (more than 3 minutes) primarily uses the oxidative system.
Cardiorespiratory Fitness (CRF)
- CRF measures the ability of the circulatory and respiratory systems to deliver oxygen to the muscles for dynamic activity.
Oxygen Uptake (VO2)
- VO2 is a measure of the oxygen volume used by the body to convert food energy into ATP.
- VO2 is measured in mL/kg/min (relative) and L/min (absolute).
Oxygen Consumption (VO2)
- VO2 represents oxygen uptake, reflecting the volume of oxygen used by the body to convert food energy into ATP.
- VO₂ is expressed as mL/kg/min (relative) or L/min (absolute).
Energy Expenditure
- Activities are classified as light, moderate, or heavy (vigorous) according to their energy cost.
- The energy cost depends on body mass and mechanical efficiency.
- MET (Metabolic Equivalent) quantifies the oxygen consumed per kilogram per minute during an activity, representing the ratio of the metabolic rate during the activity to the resting metabolic rate.
Classification of Activities
- Light work activities (e.g., walking) use 2 METs.
- Moderate work activities (e.g., cycling) require 3-6 METs.
- Heavy/Vigorous work activities (e.g., jogging) use greater than 6 METs.
Expressing CRF Values
- L/min is used to measure whole-body oxygen consumption and describes the total oxygen volume used per minute.
- ml/kg/min quantifies oxygen consumption per kilogram of body weight per minute.
- METs represent multiples of the resting metabolic rate.
Maximal Aerobic Power in Healthy and Impaired Populations
- VO2max measures the maximal capacity for oxygen consumption during exercise.
- VO2max values differ across various populations (e.g., athletes, healthy adults, patients).
Impact of Endurance Training
- Endurance training leads to increased reliance on fat as fuel, sparing carbohydrates.
- Training shortens the time to reach a steady state of submaximal exercise.
- Training enhances cardiac output, stroke volume, and oxygen extraction.
- Training effects targeted at specific muscle groups can maintain maximal oxygen uptake despite reduced exercise duration and frequency.
Skeletal Muscle
- Skeletal muscle converts chemical energy from ATP into mechanical work.
- Sarcomeres are the fundamental units of muscle contraction, containing thick filaments (myosin) and thin filaments (actin).
Muscle Fiber Types and Performance
- Type IIx (fast glycolytic) fibers contract rapidly with high force but fatigue quickly.
- Type IIa (fast oxidative glycolytic) fibers contract rapidly with high force and resist fatigue more than Type IIx.
- Type I (slow oxidative) fibers contract slowly with low force but resist fatigue.
Muscle Fiber Types: Genetics, Sex, Training
- Muscle fiber type distribution can vary significantly between individuals and is influenced by genetics.
- Training does little to change muscle fiber types.
- Training can increase the oxidative capacity of muscles.
Fiber Type Differences
- Fast-twitch fibers are pale, possess low blood supply, fatigue rapidly, and contain a low capillary and mitochondrial count.
- Slow-twitch fibers are red, have high blood supply, fatigue slowly, and have high capillary and mitochondrial numbers.
Cardiovascular Responses to Acute Exercise
- Acute exercise increases blood flow to working muscles.
- Cardiovascular adaptations include changes in heart rate, stroke volume, cardiac output, blood pressure, and blood flow.
CO and SV during Exercise
- Cardiac output (CO) and stroke volume (SV) increase during exercise.
- Trained individuals exhibit greater increases in CO and SV compared to untrained individuals.
Respiratory Response to Exercise
- Respiratory responses during exercise include increased respiratory rate, gas exchange, and tidal volume to meet the increased oxygen demand and remove excess CO2.
Neuromuscular Responses Providing Increased O2 to the Muscles
- Increased blood flow to the working muscles, elevated CO2 production, alongside increased O2 extraction from the blood to the tissue are key events.
Art of Exercise Prescription
- Exercise prescription is tailored to each person's individual goals and health status.
- Prescriptions must meet the individual's need without exceeding their capacity.
Exercise Dose (FITT-VP)
- Frequency, intensity, time, type, and volume are all used to prescribe the exercise dose.
- Gradual increases in each component are essential for progression without injury.
FITT-VP: Frequency
- Training frequency refers to the number of training sessions per day or per week.
- The frequency of training is affected by training intensity and duration, the athlete's training status, and the specific sport season.
FITT-VP: Intensity
- Intensity refers to the degree of effort expended during an activity or exercise training.
- A combination of moderate (65-80% MHR) and/or vigorous (80-90% MHR) intensities is often recommended.
- Intensity adaptations in the body are specific to the training session's intensity.
- Methods for prescribing exercise intensity include heart rate reserve, rating of perceived exertion, % of age-predicted maximum heart rate, and % of VO2 max.
Heart Rate Calculations
- Heart rate calculations, especially using Karvonen methods, determine appropriate target heart rate ranges to achieve desired outcomes (e.g., improved cardio health or peak performance).
Ratings of Perceived Exertion
- Borg's rating of perceived exertion (RPE) scale is a subjective measure of the intensity of exercise.
- RPE scales help individuals gauge their exercise intensity.
- The range of 11 to 16 on the scale is recommended for improving cardiorespiratory fitness.
Intensity Spectrum: %VO2max and %HRmax
- Various percent ranges for VO2max and HRmax are suitable for individuals based on their age, activity levels, and fitness goals.
- For apparently healthy individuals, intensities between 60-80% of VO2max or 75-90% of HRmax are typical recommendations.
Talk Test Method
- The talk test is a subjective method for determining exercise intensity.
- If a person can talk while performing the activity but cannot sing, it is considered a moderate intensity.
- If an individual is unable to maintain conversation, but can speak a few words before pausing for breath, vigorous intensity is indicated.
FITT-VP: Time
- Exercise duration refers to the length of the training session's time.
- Duration is affected by the exercise intensity: a longer duration often corresponds to lower intensity.
FITT-VP: Type
- All types of physical activity are beneficial if the intensity and duration are sufficient.
- Rhythmic continuous exercise involving major muscle groups is often the most typical training type.
- Intermittent training, such as interval training or stop-and-go sports, can increase the time needed for training.
FITT-VP: Volume
- The volume of exercise training represents the intensity multiplied by the time and frequency.
- This "work" completed by the individual is measured across a time period (e.g., a week).
- The metabolic equation can be used in calculating the total calorie expenditure related to the workout.
- The number of steps taken over the course of the workout/week can be a metric.
FITT-VP: Progression
- An aerobic training program evolves by increasing frequency, intensity, and duration.
- These progressions should not increase by more than 10% each week to prevent injury.
- Intensity progression can allow for increasing exercise frequency and duration while minimizing overload.
Aerobic (Cardiovascular Endurance) Exercise Evidence-Based Recommendations
- Prescribed training should ideally incorporate 5 or more days per week.
- Recommendations for moderate intensity exercise include 30-60 minutes daily.
- Recommendations for vigorous intensity workouts suggest 20-60 minutes daily.
- Starting with below 20 minutes each day can still be beneficial, especially for previously sedentary individuals.
Guidelines for Increasing CRF
- Regular screening, participation in varied types of activity, and progressive training programs are key for improvement in CRF.
- Increase exercise duration by 10% per week or exercise frequency before increasing intensity.
Effects of Increased Frequency, Duration, and Intensity on VO2max
- Increased frequency, duration, and intensity of training can improve VO2max, the maximum oxygen uptake achievable during exercise.
- The improvement in VO2max shows a curve, with an optimum range of training.
- Reaching the optimum range, or going past it, brings risks associated with complications.
Recommendations for Achieving Health, Fitness, and Performance Goals
- Recommendations differ based on the goal—health, fitness, or performance.
- Health goals emphasize lower HR ranges and longer durations.
- Fitness goals often prescribe intensities within a range of 60-80% MHR with more variable activity duration.
Types of Aerobic Endurance Training
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Long slow distance (LSD) training involves training at low intensities over longer distances.
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Pace/tempo training involves training at or slightly above the lactate threshold, usually around 20-30 min.
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Interval training involves repeating high-intensity intervals with brief recovery periods.
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High-intensity interval training (HIIT) employs repeated high-intensity intervals with brief recovery periods, which can elevate intensity to 90-95% VO2max.
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Fartlek training combines easy running or cycling with bursts of high-intensity exercise, incorporating hills or other variables.
Types of Aerobic Endurance Training Programs
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Long slow distance training is best for training distances greater than the race distance for activities up to 2 hours.
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Pace/tempo training is for training at intensity near the lactate threshold 20 to 30 min.
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Interval training uses high-intensity intervals with brief recovery periods.
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High-intensity interval training (HIIT) uses high-intensity intervals with brief recovery periods and is helpful for improving running speed and economy by training well above 90% VO2max.
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Fartlek training combines elements of other aerobic training types and adapts to changing terrains (e.g. using hills) which makes it very effective.
Exercise Program
- Exercise is beneficial for improving fitness and slow decline of functional capacity.
- Aerobic exercise programs should include a warm-up period, the aerobic activity itself, and a cool-down period.
Warm-Up Period
- The warm-up prepares the body for exercise.
- It facilitates the adjustment of body's functions for activity.
- It reduces injury and ischemic cardiac episodes (risk of heart problems).
Cool-Down Period
- The cool-down helps prevent pooling of blood.
- It aids venous return to the heart, and helps reduce injury.
- It facilitates recovery by removing waste products and replenishing energy stores.
Key Point
- Different training types induce various physiological responses.
- A comprehensive training schedule should incorporate different types of aerobic training.
- The training plan should be adjusted and divided by season, with clear goals and progression.
References
- Information is compiled from various sources, including academic publications and exercise guides.
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