1. Aerobic Exercise Prescriptions for Public Health, Cardiorespiratory Fitness, and Athletics Chapter 10

2. Learning Objectives Know the characteristics of an aerobic exercise prescription for public health. Understand the differences between aerobic exercise prescriptions for public health and the improvement of cardiorespiratory fitness. Understand the mode, intensity, duration, and frequency of training necessary to improve cardiorespiratory fitness. (continued)

3. Learning Objectives, continued Know the effects of detraining on cardiorespiratory fitness. Recognize the primary physiological factors that determine endurance performance in athletes. Know basic considerations related to warming up and cooling down. Understand the characteristics of an endurance training program for athletes.

4. Prescriptions for All Types of Training Programs Some individuals may need medical evaluations before beginning an exercise program (depending on level of risk). Everyone who participates in physical activity should warm up before and cool down afterwards.

5. Risk Categories for Medical Exams Low risk:  Men under 45; women under 55  No more than one risk factor (e.g., coronary artery disease, smoking, hypertension, obesity, sedentary lifestyle, etc.) Moderate risk:  Men 45 or older; women 55 or older  Two or more risk factors High risk:  Individuals with known cardiac, pulmonary, or metabolic disease

6. Benefits of Warming Up Muscles relax and contract faster at higher temps. Increased temperature decreases viscous resistance in muscles and improves efficiency. Hemoglobin and myoglobin give up more oxygen and dissociate more rapidly. The rates of metabolic processes increase with temperature. Aerobic metabolism has more time to supply energy needs and may reduce lactate accumulation. Vascular resistance decreases with increasing temps. Total pulmonary resistance to blood flow decreases. Can reduce or eliminate electrical abnormalities by gradually increasing blood flow to the heart.

7. Clinical Application Warming Up Increases:  Blood flow to muscles  Temperature of tendons and ligaments Reduces the risk of:  Musculoskeletal injuries  Muscle pulls and tears  Damage to connective tissues

8. Your Perspective Does it surprise you that performing aerobic exercise for 30–50 minutes for three to five days a week, plus one rep of resistance exercises, is all that is needed to reap the benefits of physical activity? If this does surprise you, why?  How much exercise did you think was necessary?

9. Characteristics of an Effective Warm-Up Involves low- to moderate-intensity exercise Mimics the physical activity to follow Allows for the onset of sweating Should not involve stretching as a substitute activity

10. Benefits of Cooling Down Helps to clear lactate from the blood Prevents blood pooling in the lower extremities, which can cause dizziness Helps maintain increased muscle and connective tissue temperature, increasing flexibility

11. Health-Related Physical Activity Guidelines for Children/Adolescents

12. Health-Related Physical Activity Guidelines for Adults Ages 18 to 64

13. Health-Related Physical Activity Guidelines for Older Adults

14. Activity Guidelines for Older Adults

15. Examples of Moderate- and Vigorous-Intensity Activities Moderate intensity:  Walking at 3–4 mph.  House cleaning  Carrying/stacking wood  Mowing the lawn  Golfing (walking and pulling clubs)  Swimming leisurely  Table tennis  Tennis doubles Vigorous intensity:  Walking at 4.5 mph.  Hiking at steep grades  Jogging/running  Shoveling sand, coal, etc.  Carrying heavy loads  Cross-country skiing  Swimming at moderate pace  Tennis singles

16. ACSM’s Recommendations for Designing Aerobic Exercise Programs FITT principle of aerobic exercise prescription: Frequency of exercise Intensity of exercise Time/duration of exercise Type/mode of exercise

17. Frequency of Exercise

18. Intensity of Exercise

19. Time/Duration of Exercise

20. Type/Mode of Exercise

21. Rating of Perceived Exertion (RPE) The Borg Scale ® Used to quantify an individual’s subjective experience of exercise intensity Moderate-intensity exercise:  RPE of 12 to 14 Vigorous-intensity exercise:  RPE greater than 14

22. Detraining and Maintenance of Fitness Detraining:  Cessation of a training program  Can result in decreased cardiorespiratory fitness in as little as two weeks and in loss of almost all improvement in 10 weeks Maintenance of cardiorespiratory fitness:  Can maintain fitness, despite reductions in training frequency and duration, if training intensity is unchanged

23. Training for Endurance Athletes Training is more specialized and complex than those for general public. Athletes must train at higher intensities, for longer durations, more frequently. Athletes perform a greater volume of training than non-athletes. Athletes must use a mode of training that mimics the sport in which they compete.

24. Factors Affecting Aerobic Aspects of Endurance Performance VO 2 max Anaerobic threshold Economy of movement (efficiency)

25. Factors That Can Influence Economy of Movement Age Fiber type Altitude Gender Fatigue Environmental temperature Wind Acceleration- deceleration vs. smooth movement Pace and efficiency Velocity of running, walking, and cycling

26. Characteristics of Training Methods from Easiest to Hardest

27. Training Methods for Distance Events Long slow distance (LSD) training Tempo-pace (or cruise interval) training Interval training Repetition (REP) training Fartlek training (“speed play”) “Hypoxic training” for swimmers Analysis of pace

28. Where to Learn More Healthy People 2020 (physical activity and fitness):  www.health.gov/healthypeople/default.htm www.health.gov/healthypeople/default.htm Sports Coach—VO 2 max:  www.brianmac.demon.co.uk/vo2max.htm www.brianmac.demon.co.uk/vo2max.htm Anaerobic threshold:  www.rice.edu/~jenky/sports/anaerobic.threshold.html www.rice.edu/~jenky/sports/anaerobic.threshold.html Gatorade Sports Science Institute:  www.gssiweb.com www.gssiweb.com

29. NCSA CPT Detailed Content Outline— 2B1, 2B2, 2B4, 2B5, 2B6 Program design: Select exercise modality/type and warm-up/cool-down exercises; establish intensity, duration, and frequency.  In a typical workout, where does your rating of perceived exertion fall on the Borg scale ® ? Where do you think the “ideal” workout should fall?  Do you prefer to work out more frequently but for shorter periods of time, or less frequently for longer periods of time?