Aerobic Module PDF

Using one word. Which component of Fitness is the most important....from a health perspective? ⓘ Start presenting to display the poll results on this slide. Assignment 2 Mental Health My Courses Due Next Thursday October 5 Bring Socks for Dans La Rue  Exam Thursd...

Using one word. Which component of Fitness is the most important....from a health perspective? ⓘ Start presenting to display the poll results on this slide. Assignment 2 Mental Health My Courses Due Next Thursday October 5 Bring Socks for Dans La Rue  Exam Thursday October 12 6:00 PM Wait outside Travel light Coats and bags at front of class Pencil, eraser, 4-function Calculator No phones or iWatch Tentative Final EXAM DECEMBER 20, 9:00am Risk of premature death in relation to level of physical activity  Introduction Single most important component of health- related physical fitness – Especially important in preventing cardiovascular disease Physical activity is no longer a part of our existence Hypokinetic diseases – Chronic conditions related to lack of physical activity Definitions Cardiorespiratory—Pertaining to the cardiac (heart) and respiratory (lung) systems. Aerobic— Producing energy for physical activity with oxygen. (continued) Definitions Anaerobic—Producing energy for physical activity without oxygen. Adenosine triphosphate (ATP)— The chemical compound that is the immediate source of energy for physical activity. Aerobic means “with oxygen.” As we exercise, our muscles need a steady supply of oxygen to continue contracting and functioning. Oxygen Consumption As blood leaves the heart and passes through the arteries, it is high in oxygen. As it returns to the heart via the veins, it is lower in oxygen because much of it has been extracted along the way by tissues needing oxygen.  Basic Physiology Air taken up into lungs, oxygen diffuses into blood Oxygen transported in blood bound to hemoglobin Heart pumps blood to organs and tissues At cells, oxygen is used to convert food substrates to ATP – Provides energy for physical activity  Basic Physiology Cardiorespiratory endurance – Measure of how pulmonary (lungs) cardiovascular (heart) and muscular systems work together during exercise Oxygen uptake (VO2) – Capacity to deliver and use oxygen – Important way to evaluate cardiovascular health  Benefits of Aerobic Training Higher maximal oxygen uptake – Amount of oxygen the individual can use – Allows for longer exercise Increased oxygen carrying capacity of blood – Red blood cell count rises Decrease in resting heart rate – Increased heart muscle strength  Benefits of Aerobic Training Lower heart rate at given workloads – Greater efficiency of cardiovascular system Increased number and size of mitochondria – Increased cell ability to produce energy Increased number of functional capillaries – Allows for more gas exchange at tissue level  Benefits of Aerobic Training Faster recovery time – System can more quickly restore equilibrium post exercise Lower blood pressure and blood lipids – Reduced risk of cardiovascular disease Increased fat burning enzymes – Fat lost primarily by being burned in muscle – Reduced % Fat, Reduced waist girth – Increased HDL Cholesterol  Physical Fitness Assessment Purpose – Educate participants regarding their current level of fitness – Motivate individuals to participate in exercise programs – Provide a starting point for individual exercise prescription – Monitor changes in fitness through the years  Assessment Cardiovascular fitness determined by oxygen uptake per minute (VO2max) Components of oxygen uptake – Heart rate – Stroke volume – Amount of oxygen derived from blood Arterial venous difference Venous oxygen content drops first during exercise  Oxygen Uptake VO2 – Amount of oxygen used at rest or submaximal activity VO2max – Amount of oxygen used at maximal activity Affected by genetics, training, gender, age, body composition  Fick Equation VO2 Max = (Max HR X Stroke Volume)x A-VO2 diff With Training – Max HR stays same or decreases slightly – SV goes up – AVO2 increases  Tests of VO2max Physician assessment should be considered before any test Maximal tests (requires all-out effort) – 2.4 km run – Astrand-Rhyming test – 12 minute swim test Submaximal tests – Step test – 1.6 km (1 mile) walk test  2.4 Km Run Test Predicts according to the time it takes the person to run or walk 2.4 km Easiest test to administer Not recommended for beginners, men > 45 and women > 55 An aerobic program of at least 6 weeks is recommended before taking the test 2.4 Km Run Test  Step Test Requires little time or equipment Test takes 3 minutes then heart rate is taken between 5 and 20 seconds afterward Step Test  Astrand-Rhyming Test Simple, practical, popular test Commonly used in laboratory setting Conducted on a bicycle ergometer Heart rate monitored and compared to chart Astrand-Rhyming Test 12 Minute Swim Considered a maximal test Predicting maximal uptake more difficult than land based tests Greatly affected by skill level Results are a general approximation Specificity is important Interpreting Results  Predicting Caloric Expenditure Oxygen uptake has value in predicting caloric expenditure in aerobic activities Heart rate should remain between 110 to 180 bpm Responses to Steady State Exercise  Readiness for Exercise Low percentage of population truly committed to exercise More than half drop out within first 6 months Consider – Self control – Attitude – Health – Commitment Aerobic Exercise Program Principles Overload—To improve a physiological system, you must stress or challenge that system beyond its normal limits. Specificity—Your aerobic exercise program must be specifically related to you overall exercise objectives. (continued) Aerobic Exercise Program Principles Individuality—You should evaluate your fitness level and your exercise goals on a personal level, rather than compare yourself to others. Reversibility—When you stop overloading your aerobic system, your aerobic fitness level will, over time, return to its preexercise level. Components of an Exercise Program (FITT) Frequency—The number of exercise sessions per week. Intensity—The difficulty or stress levels of each exercise session. Time—The duration of each exercise session. Type—The type of exercise during each exercise session. Estimating Your Maximum Heart Rate MHR = 220 – Your Age If you’re 20 years old: MHR = 220 – 20 = 200 beats per minute American College of Sports Medicine Exercise Guidelines Component Threshold Upper limit Frequency 3 days per week 5 days per week Intensity 55% of maximal 90% of maximal heart heart rate; 12 on rate; 16 on the RPE RPE scale scale Time* 20 minutes per 60 minutes per session session * Time of exercise can be achieved by accumulating multiple 10-minute sessions of exercise across the day.  Exercise Prescription To develop fitness, the heart muscle must be overloaded Variables of exercise prescription (FITT) – F frequency – I intensity – T type (mode) – T time (duration)  Intensity For muscles to develop they need to be overloaded Cardiorespiratory development – Heart is working at 40 to 85% of reserve – Not fit individuals should begin at 40 to 50% Heart rate reserve (HRR) – Difference between maximal heart rate and resting heart rate  Intensity Determined by cardiorespiratory training zone Maximal heart rate = 220 minus age Determine resting heart rate Determine HRR and then training zone Training zone should align with personal fitness goals Intensity  35 years old and wants to train for a 10km run Maximum heart rate = 185bpm (220-35) Target heart rate zone = 70-80% Lower target heart rate = 130bpm (185 x 0.7) Upper target heart rate = 148bpm (185 x 0.8) Target heart rate zone = 130 - 148bpm  Karvonen formula with 35 YO Female Maximum heart rate - resting heart rate x heart rate zone + resting heart rate 185 - 65 = 120 bpm (this is called the potential heart rate) 120 x 0.7 = 84 bpm (70% zone) 84 + 65 = 149 bpm (lower limit) 185 - 65 = 120 bpm 120 x 0.8 = 96bpm (80% zone) 84 + 65 = 161 bpm (upper limit) Target heart rate zone = 149 – 161 bpm Accuracy could be improved if we knew actual peak HR Intensity High intensity exercise Required to achieve the highest physical fitness standard Using Perceived Exertion During Physical Activity  Intensity Many do not check heart rate during exercise Perceived exertion Scale to monitor intensity of aerobic exercise Allows individual to rate intensity  Mode of Exercise Has to be aerobic – Any activity or combination of activities that will increase heart rate Has to involve major muscle groups Must be rhythmic and continuous Low impact activities reduce the risk of injury At least 30 minutes daily  Frequency Starting a program (cardiorespiratory fitness) – Three to five 20 to 30 minute sessions per week – Improves maximal oxygen uptake – More than 5/week and improvements are minimal Disease prevention/enhanced quality of life – At least 30 minutes, low to moderate intensity – Most days of the week Weight loss program – 60 minute sessions, low to moderate intensity – Most days of the week  Frequency Benefits of any one exercise session are relatively short term – People should think of exercise as medication and take it daily People should engage in physical activity 6 to 7 times per week – Depending on intensity, all aerobic exercise/ activity should last from 20 to 60 minutes  Fitness Benefits Contributions of different activities to health vary Nature of activity often dictates aerobic benefit Physicians often use METs to prescribe exercise intensity – Metabolic equivalent – Rate of energy expenditure at rest Fitness Benefits Maintaining Fitness Only maintained through a regular lifetime program Four weeks of aerobic training are completely wiped out by two weeks of inactivity Regular exercise over months or years, mitigates this effect The Complete Aerobic Training Program Warm-up and stretching Cardiorespiratory endurance exercise Cool-down and stretching Flexibility activities Strength activities Cardiorespiratory Activities Walking Cycling Jogging Rowing Running Swimming Hiking In 2008-09, approximately 2.4 million Canadians had diagnosed diabetes: roughly 6% overall, or 1 in 15 people. (Again, note that estimates vary). There may be a further million undiagnosed cases. Exercising in Different Environments Heat Cold Air pollution Altitude  Heat exhaustion symptoms Warning signs of heat exhaustion include: weakness tiredness muscle cramps paleness heavy sweating confusion May progress to heat exhaustion Infomercials Alternative Physical Activities Three 10-minute workouts of moderate activity have nearly the same effect on health as one 30-minute workout at the same effort. But if you’re not one to plan workouts, realize that you can attain health benefits just by living an active lifestyle— so long as your “unstructured” activity is at least equivalent to any “structured” workout that you might plan. The Physical Activity Pyramid