SPS1111 Lecture 8 Training the Cardiorespiratory System PDF

20/09/2022 TRAINING THE CARDIORESPIRATORY SYSTEM WEEK 6 1 The Physiology of Aerobic Training 2 Common Reasons to Embark on an Aerobic Training Program Why do aerobic training? Are there any cases in which we would want to to...

20/09/2022 TRAINING THE CARDIORESPIRATORY SYSTEM WEEK 6 1 The Physiology of Aerobic Training 2 Common Reasons to Embark on an Aerobic Training Program Why do aerobic training? Are there any cases in which we would want to to avoid aerobic training? 3 1  20/09/2022 Acute Responses to Aerobic Exercise Cardiovascular Responses (What happens?) – Stroke Volume – Heart Rate – Oxygen Uptake 4 Chronic Responses to Aerobic Exercise? – Stroke Volume – Heart Rate – Oxygen Uptake 5 Chronic Adaptations to Aerobic Exercise Respiratory Adaptations – Training adaptations include increased tidal volume and breathing frequency with maximal exercise. Neural Adaptations – Efficiency is increased and fatigue of the contractile mechanisms is delayed. 6 2  20/09/2022 Chronic Adaptations to Aerobic Exercise Less glycogen use during exercise and increased fat utilization Why would this be beneficial? LT and OBLA occur at a higher percentage of the trained athlete’s aerobic capacity 7 Chronic Adaptations to Aerobic Exercise More rapid rate of lactate/H+ removal Selective hypertrophy of Type 1 muscle fibers Increase in the size and number of mitochondria and myoglobin content 8 Chronic Adaptations to Aerobic Exercise Bone and Connective Tissue Adaptations Endocrine Adaptations Aerobic exercise leads to increases in hormonal circulation and changes at the receptor level. 9 3  20/09/2022 Key Points One of the most commonly measured adaptations to aerobic training is an increase in maximal oxygen uptake (VO2max) associated with an increase in maximal cardiac output. The intensity of training is one of the most important factors in improving and maintaining aerobic power. 10 Table 6.1 11 Table 6.1 (continued) 12 4  20/09/2022 Table 6.2 (continued) 13 Table 6.2 (continued) (continued) 14 Table 6.2 (continued) (continued) 15 5  20/09/2022 Designing Aerobic Training Programs 16 Designing Aerobic Training Programs Principle of Individuality Requires the manipulation of 5 primary program design variables. – training frequency – exercise duration – training intensity – exercise mode – recovery (intra-session) 17 Training Frequency Can be influenced by: – training intensity – duration of session – status of athlete Recommended training frequency: 3-5 days/ wk – Dependent on intensity of training and status of athlete – ESSA recommends 150 minutes of moderate intensity physical activity per week Some sports may require 6-7 days/ wk – skill optimization or technique acquisition Maintenance programs - lower frequency 18 6  20/09/2022 Training Duration and Intensity Duration: – Influenced by the intensity of the session. intensity & duration are usually inversely proportional. – 20 minutes → hours depends upon the goal of the session. Intensity: – Plays a key role in improving aerobic fitness. – Varies depending upon the goal of the session. LSD, pace/ tempo, interval, or fartlek. – Can be prescribed in a variety of ways 19 Prescribing Training Intensity % of HRmax – HRmax=220-age – HRmax = 207 – 0.7 x age (from Gellish et al. 2007, MSSE) – Athlete specific suggestions by Whyte et al. 2008 (Int J Sports Med) male athletes: 202 – 0.55 x age female athletes: 216 – 1.09 x age – Training zone set to 60 - 90% when using %HRmax In some cases can be >90% depending on type of training (e.g., aerobic interval) and athlete status 20 Training Intensity: Karvonen Method % of Heart Rate Reserve (HRR) – Considered more accurate/Gold Standard – Training zone of 50 - 85% of HRR – HRR = [(HRmax- Resting HR)*Training intensity]+Resting HR Example- Age: 26; Resting HR: 72; Training zone set between 75%-85% – [(194-72)*.75]+72=164 bpm – [(194-72)*.85]+72=176 bpm 21 7  20/09/2022 Heart Rate Zones HEART RATE ZONE 1: 50–60% OF HRMAX – Very light. More for recovery. HEART RATE ZONE 2: 60–70% OF HRMAX – Light. Improves general low-intensity aerobic and fat metabolism. HEART RATE ZONE 3: 70–80% OF HRMAX – Moderate intensity. Increases cardiovascular function. HEART RATE ZONE 4: 80–90% OF HRMAX – Hard intensity. Improves speed endurance and carbohydrate metabolism. Anaerobic threshold occurs at about 85% HRmax HEART RATE ZONE 5: 90–100% OF HRMAX – Maximum intensity. Improves high-intensity endurance and resistance to build-up of metabolic by-products. 22 Training Intensity: VO2max %VO2max method: – training zone of 50 - 85% – up to 90% and above for elite athletes – impractical due to equipment requirements VO2 Reserve Method: – target VO2 = (intensity fraction)(VO2max – VO2rest) + VO2rest – resting VO2 = 3.5 ml.kg-1.min-1 – Then target VO2 = (intensity fraction)(VO2max – 3.5) + 3.5 23 Source: Foss, M.L. & Keteyian, S.J. (1998). Fox’s physiological basis for exercise and sport (6th ed.). Dubuque: WCB McGraw-Hill. 24 8  20/09/2022 Prescribing Training Intensity Exercise velocity (pace) method: – limited use outside of a controlled environment. Blood lactate method: – invasive, potentially expensive, & inconvenient 25 Onset of blood lactate accumulation (OBLA) Source: Weltman, A. (1995). The blood lactate response to exercise. Current Issues in Exercise Science, 4. Champaign: Human Kinetics. 26 Training Intensity: RPE Method RPE method – Requires athletes/clients to be trained in use of RPE scales – Can be influenced by various external factors passive distractors & environmental temperature 27 9  20/09/2022 Types of Aerobic Training 28 Continuous Training Continuous – LSD (long slow distance) 75 - 85% HRmax or 60 - 70% VO2max Training is longer than race distance – Pace/ tempo (high intensity continuous) Intensity at or slightly above competition intensity, corresponding to the lactate threshold 29 Continuous Training – Fartlek (speed play) strictly speaking it is a form of continuous training Easy running (~70% VO2max) combined with hills or short, fast bursts (~85-90% VO2max) Can be adapted for cycling and swimming 30 10  20/09/2022 Types of Aerobic Endurance Training – Interval work close to or slightly above VO2max pace – 1:1 or 1:0.5 work:rest ratio – Repetition work (REPS) > VO2max pace work bouts of 30 - 90 secs work: rest ratio of ~ 1:5 anaerobic type training - useful for final kicks & breakaways 31 Source: Potteiger, J.A. (2000). Aerobic endurance exercise training. In T.R. Baechle & R.W. Earle (Eds.), Essentials of strength and conditioning (2nd ed.). Champaign: Human Kinetics. 32 Source: Foss, M.L. & Keteyian, S.J. (1998). Fox’s physiological basis for exercise and sport (6th ed.). Dubuque: WCB McGraw-Hill. 33 11  20/09/2022 TRAINING FOR ANAEROBIC FITNESS 34 TRAINING FOR ANAEROBIC FITNESS High intensity events lasting 30-120 seconds. – majority of energy drawn from anaerobic pathways. Success often involves development of one or more of the following areas: – muscular strength and/ or hypertrophy. – maximal power. – maximal sprinting velocity. – sustained sprinting ability. – repeated high-intensity sprinting ability – fatigue resistance. – fuel (substrate) storage. 35 BACKGROUND INFORMATION Many individual and team sports require bursts of high-intensity activity during competition. – bursts vary in length (e.g., weightlifting vs 400 metre) – intensity & duration determine degree to which ATP-PC & Anaerobic systems are stressed. To excel in high-intensity events, ATP turnover must be rapid. ATP-PC, Anaerobic Glycolysis, & O2 systems have different fuel capacities and ATP turnover rates. 36 12  20/09/2022 ATP and PCr During Sprinting 37 Glycolysis (SHORT TERM) Medium energy capacity. – muscle glycogen & blood glucose. High ATP delivery power. Rapid activation – O2 independent (does not require O2) Does not reach maximal power until after 5 secs. Extended demand on system implicated with fatigue. 38 Aerobic Metabolism (LONG TERM) Large potential fuel capacity. – Low ATP delivery power. 2-3 minute lag time to get up to speed. – Unsuitable for major energy supplier during high-intensity ex. Smallest contribution to energy production during high-intensity short term exercise. – 100 metre sprint - 95-98% ATP-PC; 2-5% Anaerobic glycolysis; negligible O2. 39 13  20/09/2022 ANAEROBIC TRAINING METHODS: Resistance Training Resistance Training: – method of choice for increasing hypertrophy & strength. – useful for increasing power (Olympic lifts). – need to determine: contraction modes. training velocities. intensity, volume and recovery between sets to suit goals of specific phase. core stability work should be incorporated. 40 ANAEROBIC TRAINING METHODS: Plyometrics Stretch-Shortening Cycle Exercises: – Should be geared towards sports specificity Ex: triple jumpers should perform split squat jumps. – begin with low intensity and build gradually. Muscle spindle Interneuron is detects lengthening signaled Muscle contract 41 ANAEROBIC TRAINING METHODS – set volume (# of contacts per session). beginner - 80 to 100. intermediate 100 to 120. advanced 120 to 140. – Source: Potach & Chu, 2000 – Must follow the principles of progressive overload High volume & low intensity--> high intensity & low volume – discontinue session if technique deteriorates. 42 14  20/09/2022 ANAEROBIC TRAINING METHODS: Sprint Training Sprint Training: Speed, agility, & quickness (SAQ). Interval training – ATP-PC system – glycolytic system active versus passive recovery 43 ANAEROBIC TRAINING METHODS: High Intensity Interval Training (HIIT) High-intensity work with low-intensity relief (or full rest): Requires sufficient rest Ratios of ~1:2-1:4 (glycolysis) or >1.5 (ATP-PC) Duration of work is usually no longer than 60 seconds 44 FREQUENCY OF ANAEROBIC TRAINING Generally the more frequent and longer duration programs produce greater improvements in performance. – 4 times/wk superior to 2. – 16 week program superior to 4 week. Athletes seldom spend 100% of a training session working the anaerobic energy system. – possible exception is pure sprint sports such as 100 m. – too taxing on the body if entire session is devoted to this. – should spend some time working the aerobic system. important for improving PCr resynthesis. 45 15  20/09/2022 DURATION OF ANAEROBIC TRAINING Duration of the work effort: – ATP-PC system training: 5 - 10 seconds. very high-intensity. ideally should stress the muscles used in competition. 30 s rest to replenish around 50% of PC 3 min to replenish 90-100% ATP 8-10 min to replenish 100% of PC – Anaerobic Glycolysis system training: 20 - 60 seconds. high intensity. active or passive rest depending upon goal of session. 46 VOLUME OF ANAEROBIC TRAINING Beginners/ inexperienced: – begin low and build gradually. Advanced/ elite athletes: – volume depends upon phase of periodized plan. – generally remains quite high. – undulates with intensity (which also usually remains fairly high). – caution should be practiced to avoid overtraining. 47 QUESTIONS? 48 16