1. Copyright © 2012 American College of Sports Medicine Chapter 16 Aerobic Training

2. Copyright © 2012 American College of Sports Medicine Introduction Physiological Adaptations Accompanying Athletic Training (AT)  Cardiac output (Qc)  Stroke volume (SV)  Plasma volume  Blood flow  Angiogenesis  Hemoglobin concentrations  Maximal oxygen uptake Vo 2max

3. Copyright © 2012 American College of Sports Medicine Introduction (cont’d) Muscle-Level Adaptations to AT  Mitochondrial & capillary density  Oxidative enzyme activity  Myoglobin content  Fat use during exercise & at rest  Buffer capacity  Fiber-type transitions

4. Copyright © 2012 American College of Sports Medicine Factors Related to Aerobic Exercise Performance High V O 2max Preferential metabolism of fat during exercise Improved oxygen intake, delivery, & use Increased lactate threshold (LT) Improved exercise economy

5. Copyright © 2012 American College of Sports Medicine Running Economy

6. Copyright © 2012 American College of Sports Medicine Aerobic Training Variables to Manipulate –Exercise selection –Intensity –Volume –Rest intervals –Frequency

7. Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Modes of Aerobic Exercise –Walking –Hiking –Jogging/running –Aerobic dance –Step aerobics –Cross-country skiing –Skating –Stair climbing –Cycling/spinning –Aquatics –Swimming –Rope skipping –Rowing –Sports –Cross-training

8. Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Intensity –Inversely related to volume/duration –Ways to monitor or prescribe AT intensity Heart rate (HR): target HR = %INT (HR max − HR rest ) + HR rest % of V O 2max : target V O 2 = %INT (V O 2max ) V O 2 reserve (V O 2 R): V O 2 R = %INT (V O 2max − 3.5) + 3.5 Ratings of perceived exertion (RPE): Borg Scale

9. Copyright © 2012 American College of Sports Medicine Intensity Zone Based on Heart Rate

10. Copyright © 2012 American College of Sports Medicine Borg Scale of Perceived Exertion

11. Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Frequency –Depends on: Whether athlete is in off-, pre-, or in-season training Intensity level Level of fitness –ACSM recommends: 5 days/wk of moderate-intensity training 3 days/wk of high-intensity training 3-5 days/wk when combined low- & high-intensity training

12. Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Volume and Duration –Duration: length of time a workout lasts –Volume: total number of foot contacts, reps, or distances covered –ACSM recommends 20-60 min of continuous or intermittent aerobic exercise for healthy adults

13. Copyright © 2012 American College of Sports Medicine Aerobic Training (cont’d) Types of Aerobic Endurance Training Workouts –Continuous workouts: long slow distance –Pace/tempo –Fartlek training –Interval training –Repetition training

14. Copyright © 2012 American College of Sports Medicine Training for Endurance Sports Base AT to increase V O 2max Moderate-intensity training 5-6 days per week Periodized training: high-intensity AT + moderate- intensity, long-duration workouts Supplemental strength training Speed or plyometric training Begins several months in advance Increases in training volume & specificity over time

15. Copyright © 2012 American College of Sports Medicine Training at Altitude Benefits Derive From –Acclimatization –Physiological adaptations to hypoxic exercise –Combination of two Variations –Live high & train high –Live high & train low –Live low & train high

16. Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Immediate Responses/Adaptations to Altitude Exposure  Plasma volume (up to 25%) –Acid/base shifts –Hyperventilation  Submax HR & cardiac output –Stroke volume   Blood pressure  Catecholamines  Blood lactate—submax exercise

17. Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Chronic Responses/Adaptations to Altitude Exposure –Acid/base shifts –Hyperventilation  Submax HR  Cardiac output & stroke volume  Catecholamines  Plasma volume  Hematocrit, RBC count, 2,3-DPG, & hemoglobin  Capillary & mitochondrial density

18. Copyright © 2012 American College of Sports Medicine Training at Altitude (cont’d) Chronic Responses/Adaptations to Altitude Exposure (cont’d)  or  Aerobic enzyme content  or  Glycolytic enzymes  Body weight & lean tissue mass  Vo 2max  Myoglobin  Immune function  Glycogen depletion & tissue damage  Blood lactate—max & submax exercise

19. Copyright © 2012 American College of Sports Medicine Altitude Tent

20. Copyright © 2012 American College of Sports Medicine Compatibility Between High-Intensity Aerobic and Anaerobic Training Effects –May antagonize one another –Gains in strength, power, & endurance may be attenuated –Factors leading to incompatibility Inadequate recovery between workouts Residual fatigue Altered neuromuscular recruitment patterns/adaptations

21. Copyright © 2012 American College of Sports Medicine Aerobic Endurance Training for Anaerobic Athletes Key Factors –Timing of workouts –Proper sequence to avoid antagonizing effects –Training periodization –Off-season vs. in-season training

22. Copyright © 2012 American College of Sports Medicine Regulation of Heat Exchange

23. Copyright © 2012 American College of Sports Medicine Aerobic Exercise in the Heat Increased core temperature Dehydration Effects exacerbated by: –Obesity –Low fitness levels –Lack of acclimatization –Sleep deprivation –Sweat gland dysfunction –Some infections –Certain medications

24. Copyright © 2012 American College of Sports Medicine Aerobic Exercise in Cold Temperatures Cold temperatures –Pose a stress during exercise –Typically do not limit aerobic performance –Increase energy expenditure –Increase fluid loss –Precautions needed to prevent: Hypothermia Frostbite Cold-induced asthma

25. Copyright © 2012 American College of Sports Medicine CLO Units for Various Intensities of Exercise