ENDURANCE TRAINING

ENERGY SYSTEMS PHOSPHAGEN SYSTEM

GLYCOLOSIS (ANAEROBIC) SYSTEM

OXIDATIVE (AEROBIC) SYSTEM

KEY TERMS OXYGEN UPTAKE: MEASURE OF A PERSON’S ABILITY TO TAKE IN AND USE OXYGEN. MAXIMAL OXYGEN CONSUMPTION (VO2max): MAXIMAL LEVEL OF OXYGEN USE TO PROVIDE ENERGY TO SUSTAIN WORK, I.E. SUPPLY = DEMAND.

OXYGEN DEFICIT: DURING EXERCISE OXYGEN UPTAKE (SUPPLY) IS NOT SUFFICIENT FOR PRODUCING THE ENERGY REQUIRED (DEMAND). OXYGEN DEBT: OXYGEN UPTAKE REQUIRED POST-EXERCISE TO RESTORE THE BODY TO PRE- EXERCISE CONDITION.

AEROBIC EXERCISE PRESCRIPTION CLIENT’S GOALS. GENERAL HEALTH. TRAINING EXPERIENCE. CURRENT TRAINING METHODS. TRAINING MODE, FREQUENCY, INTENSITY, DURATION. AVAILABILITY OF TIME AND EQUIPMENT. FUEL INTAKE AND UTILIZATION.

ADAPTATIONS TO TRAINING RESPIRATORY SYSTEM: oIMPROVED O2 EXCHANGE IN THE LUNGS. oIMPROVED BLOOD FLOW IN THE LUNGS. oDECREASED SUBMAXIMAL RESPIRATORY RATE. oDECREASED SUBMAXIMAL PULMONARY VENTILATION.

CARDIOVASCULAR SYSTEM: oREDUCED RESTING & SUBMAXIMAL HEART RATE. oINCREASED CARDIAC OUTPUT. oINCREASED STROKE VOLUME. oINCREASED BLOOD VOLUME, RBC #’S, AND HEMOGLOBIN CONCENTRATION. oENHANCED BLOOD FLOW TO SKELETAL MUSCLES. oIMPROVED THERMOREGULATION.

MUSCULOSKELETAL SYSTEM: oINCREASED MITOCHONDRIAL SIZE & DENSITY. oINCREASED OXIDATIVE ENZYME CONCENTRATIONS. oINCREASED MYOGLOBIN CONCENTRATION. oINCREASED CAPILLARIZATION IN MUSCLE BED. oINCREASED ARTERIOVENOUS OXYGEN DIFFERENCE.

TARGET HEART RATE KARVONEN METHOD: 1)DETERMINE RESTING HEART RATE (RHR) 2)CALCULATE THE AGE-PREDICTED MAXIMAL HEART RATE (APMHR), 220 – AGE. 3)CALCULATE HEART RATE RESERVE (HRR), APMHR – RHR. 4)TARGET HEART RATE = HRR x EXERCISE INTENSITY (%) + RHR.

BORG RPE SCALE RPE – RATE OF PERCEIVED EXERTION THE SCALE IS FROM 0 TO 20; 0 IS NO ACTIVITY WITH NO EXERTION, 20 IS MAXIMAL EXERTION. DURING THE EXERCISE THE CLIENT RATES THEIR PERCEPTION OF EXERTION BASED ON HOW THEY FEEL.

TRAINING TYPES SLOW, LONG DISTANCE TRAINING “CONVERSATION” EXERCISE, INTENSITY TYPICALLY BETWEEN 60% & 80% OF MHR. BENEFITS – ENHANCED C-V & THERMOREGULATORY FUNCTION, IMPROVED MITOCHONDRIAL FUNCTION, INCREASED UTILIZATION OF FAT AS A FUEL SOURCE. IMPROVEMENT TO VO2 max NEGLIGIBLE. BE WARY OF OVERTRAINING!

INTERVAL TRAINING INTENSITY JUST BELOW VO2 max. WORK 3-5 MINUTES, ACTIVE REST 3-5 MINUTES. PERFORM SPARINGLY, 1-2 x’s PER WEEK. ENABLES THE CLIENT TO WORK CLOSE TO VO2 max FOR A LONGER PERIOD OF TIME. BENEFITS – INCREASED VO2 max, ENHANCED AEROBIC METABOLISM.

REPETITION TRAINING INTENSITY GREATER THAN VO2 max. WORK SECONDS, ACTIVE REST 4-6 x’s AS LONG AS THE WORK PERIOD. BENEFITS – IMPROVED SPEED, ENHANCED ECONOMY, INCREASED CAPACITY FOR ANAEROBIC METABOLISM. GOOD FOR IMPROVING THE FINISHING “KICK” FOR RACING.

FARTLEK TRAINING COMBINATION TRAINING, COMPRISED OF SLDT AND RT. CHALLENGES ALL BODY SYSTEMS, ENHANCES VO2 max, INCREASES LACTATE THRESHOLD, IMPROVES ECONOMY AND IMPROVES FUEL UTILIZATION.