1. Goals and program components of Aerobic Training
Module 5- Cardiorespiratory and Resistance Exercise Prescription

2. Review Overload Progressive Overload Specificity VO2 Max
Lactate Threshold/OBLA

3. Goals of an Aerobic Training Program
Increase VO2 Max
Allows athlete to run at a higher top end speed
Increase Running Economy
Lower VO2 at given speed (less energy cost for same amount of work)
Related to VO2 Max
Increase Lactate Threshold/OBLA
Increase speed at which one is still primarily using the aerobic system (more work can be done aerobically)
Compete below; train above

4. Goals of an Aerobic Training Program
Fuel use
Glycogen conservation, fat utilization
Measures of VCO2 and VO2
Oxidative capacity of muscle fibers
Increased mitochondrial density
Improvements are based on:
Genetics
Number of mitochondria, muscle fiber type distribution and VO2 max all have individual set limits and potential
Pre-Training Status
Person starting at the lowest level of fitness has the most to gain

5. Training Components Mode Intensity The type of exercise used
Should use a large muscle mass, be a repetitive movement and be sustainable for many minutes
Intensity
The difficulty of the activity
General fitness: 50-85% VO2 Max
Athletic performance: 85% of VO2 Max or at a level that exposes an athlete to high lactate concentrations

6. Training Components Duration Frequency
The length of time spent in an activity
Dependant on the intensity (more intense activities=shorter duration)
For aerobic training, the activity must combine intensity and duration in such a way that the body can generate the needed ATP using the aerobic pathways
Frequency
How often the training is scheduled (days/week)
Varies based in training status, training season and the recovery needed for the intensity and duration of the activity

7. Program Components
General plan is to work at an intensity that creates a physiological adaptation
i.e. exercise prescription that overloads the appropriate physiological systems
When pushing athletes to the point of elevated lactate concentrations, the duration will have to be reduced (20 to 30 minutes)
The higher the intensity, the higher the lactate and the lower the duration

8. Program Components
The combination of intensity and duration affects the assigned frequency
Athlete requires adequate recovery time between workouts
Recovery time should be long enough to allow the athlete’s body to rehydrate and refill its glycogen stores
Training season affects frequency
Off-Season: 5 to 6 days per week
Pre-Season: 6 to 7 days per week
In-Season: less than 5 days a week to maintain aerobic fitness (athletes don’t train on days they’re going to compete)

9. Program Components
Of all components, intensity is the most critical for achieving training goals
Remember specificity
Proper duration for specific intensity
Intensity can be measured in several ways
Heart rate
Rating of perceived exertion (see table 18.2)
Exercise pace or speed

10. Measuring Aerobic Intensity
Heart Rate
Related to VO2 (see table 18.1)
Typically use the Karvonen method
This formula determines a target heart rate by taking a percentage of the difference between the maximal heart rate and resting heart rate. This difference is commonly referred to as the heart rate reserve
Formula:
Age-predicted maximum heart rate (APMHR)= 220-age
Heart rate reserve (HRR)= APMHR-resting heart rate (RHR)
Target Heart Rate (THR)= (HRRxexercise intensity) + RHR

11. Measuring Aerobic Intensity
Heart Rate
Percentage of Maximal Heart Rate Method
Formula:
Age-predicted maximum heart rate (APMHR)= 220-age
Target Heart Rate (THR)= (APMHR x exercise intensity)

12. In-Class Assignment #16
Question #1: Using both the Karvonen and Percentage Methods, what is the target heart rate of a 22 year old female with a resting heart rate of 76 bpm who wants to exercise at 87% exercise intensity?
Karvonen Method
APMHR=220-22= 198 beats per minute
HRR= APMHR-RHR= = 120 bpm
Target Heart Rate= (120 x 0.87) + 76 = 180 bpm

13. In-Class Assignment #16
Question #1: Using both the Karvonen and Percentage Methods, what is the target heart rate of a 22 year old female with a resting heart rate of 76 bpm who wants to exercise at 87% exercise intensity?
Percentage Method
198 x 0.87 = 172 bpm

14. In-Class Assignment #16
Question #2: Using both the Karvonen and Percentage Methods, what is the target heart rate range of a 35 year old male with a resting heart rate of 62 bpm who wants to exercise between 70 and 80% exercise intensity?
Karvonen Method
APMHR= = 185 bpm
HRR= = 123
THR= (123 x 0.7) + 62 = 148 bpm
THR= (123 x 0.8) + 62 = 160 bpm

15. In-Class Assignment #16
Question #2: Using both the Karvonen and Percentage Methods, what is the target heart rate range of a 35 year old male with a resting heart rate of 62 bpm who wants to exercise between 70 and 80% exercise intensity?
Percentage Method
THR= (185 x 0.7) + 62 = 130 bpm
THR= (185 x 0.8) + 62 = 148 bpm