1. Aerobic Conditioning KIN 325

2. Aerobic Conditioning 1. Cardiovascular fitness: Definition The ability to continue in strenuous tasks involving large muscle groups for extended periods of time The ability to continue in strenuous tasks involving large muscle groups for extended periods of time Two major goals of aerobic conditioning: Two major goals of aerobic conditioning: To enhance the capacity of the cardiovascular system to deliver oxygen to the working musclesTo enhance the capacity of the cardiovascular system to deliver oxygen to the working muscles To enhance the capacity of the “metabolic machinery” to utilize the oxygen that is deliveredTo enhance the capacity of the “metabolic machinery” to utilize the oxygen that is delivered

4. quantity of ATP limitedquantity of ATP limited ATP must be re-synthesized to provide continuous energy supplyATP must be re-synthesized to provide continuous energy supply Fastest method of re-synthesizing ATP is through the splitting of creatine phosphate (CP)Fastest method of re-synthesizing ATP is through the splitting of creatine phosphate (CP) 2. ATP- the energy currency

5. 3. The energy systems a. ATP-CP system Can sustain all-out exercise for approximately 5-8 seconds

6. Additional source of energy required to re- synthesize ATP after ATP-CP system is no longer effective Additional source of energy required to re- synthesize ATP after ATP-CP system is no longer effective b. Anaerobic Glycolysis only carbohydrate can reform ATP without the presence of oxygenonly carbohydrate can reform ATP without the presence of oxygen when glucose enters a cell to be used for energy it undergoes a series of chemical reactions liberating a net 2 mols ATP - Glycolysiswhen glucose enters a cell to be used for energy it undergoes a series of chemical reactions liberating a net 2 mols ATP - Glycolysis system relatively fast; will power all-out exercise lasting between 10-60 secondssystem relatively fast; will power all-out exercise lasting between 10-60 seconds

8. c. The Oxidative (Aerobic) System Aerobic metabolism releases the remaining 95% of the energy from the glucose molecule - Krebs cycle Aerobic metabolism releases the remaining 95% of the energy from the glucose molecule - Krebs cycle Also, fats and proteins are metabolized aerobically Also, fats and proteins are metabolized aerobically Performance in activities lasting more than two minutes is affected by an individual’s capacity for aerobic ATP synthesis Performance in activities lasting more than two minutes is affected by an individual’s capacity for aerobic ATP synthesis

12. Anaerobic Aerobic

13. 4. Oxygen uptake during exercise First 3 minutes- steep rise then levels off once reached steady state – balance between energy required by the working muscles and the energy liberated by aerobic metabolism Trained person will reach steady state sooner than untrained person

14. Maximal Oxygen Uptake Maximal amount of oxygen that can be used at the cellular level to re-synthesize ATP

18. 5. Lactic acid production At 50-60% of VO 2max, aerobic metabolic pathways cannot keep up with the total energy demand of the workload At 50-60% of VO 2max, aerobic metabolic pathways cannot keep up with the total energy demand of the workload Lactate threshold – point at which lactate production starts to exceed removal Lactate threshold – point at which lactate production starts to exceed removal Training enhances lactate tolerance Training enhances lactate tolerance

19. 6. Adaptations with aerobic training Increase in blood volume and hemoglobin Increase in blood volume and hemoglobin An increase in the number of functional capillaries An increase in the number of functional capillaries Increase in skeletal muscle myoglobin Increase in skeletal muscle myoglobin Increase in heart size Increase in heart size Increase in maximum cardiac output (CO) measured in liters/min Increase in maximum cardiac output (CO) measured in liters/min CO =heart rate (HR) x stroke volume (SV) CO =heart rate (HR) x stroke volume (SV) Increase in stroke volume Increase in stroke volume At rest the heart ejects 5-6 liters of blood per minute; this meets the energy demands of the body at rest At rest the heart ejects 5-6 liters of blood per minute; this meets the energy demands of the body at rest

20. During exercise, blood output or cardiac output increases During exercise, blood output or cardiac output increases Sedentary person = 20 liters per minuteSedentary person = 20 liters per minute Trained = 30 liters per minuteTrained = 30 liters per minute Highly trained = 35 liters per minuteHighly trained = 35 liters per minute Decrease in submax. and resting heart rate Decrease in submax. and resting heart rate Increase in 02 extraction from the blood Increase in 02 extraction from the blood Increase in size and # of mitochondria and associated aerobic system enzymes Increase in size and # of mitochondria and associated aerobic system enzymes V0 2max increases (5-40%) V0 2max increases (5-40%) Lactate threshold increases Lactate threshold increases Shorter recovery period Shorter recovery period Reduction in both systolic and diastolic blood pressure Reduction in both systolic and diastolic blood pressure Reduction in LDL, increase in HDL Reduction in LDL, increase in HDL Increase in the muscle’s capacity to mobilize fat. Increase in fat- metabolizing enzymes. Increase in the muscle’s capacity to mobilize fat. Increase in fat- metabolizing enzymes.

21. 7.Cardiovascular endurance assessments The level of cardiovascular fitness is assessed by The level of cardiovascular fitness is assessed by measuring or estimating VO 2max measuring or estimating VO 2max VO 2max = The maximal amount of oxygen that a VO 2max = The maximal amount of oxygen that a person can utilize per minute to re-synthesize ATP person can utilize per minute to re-synthesize ATP for biological work (ml/kg/min) for biological work (ml/kg/min) 8. Cardiovascular exercise prescription 8. Cardiovascular exercise prescription Follow FITT principle (Frequency, Intensity, Time, Type) Follow FITT principle (Frequency, Intensity, Time, Type) Frequency - Ideally 3-5 times per weekFrequency - Ideally 3-5 times per week Intensity - Improvement occurs when a person is working between 50-85% of VO 2maxIntensity - Improvement occurs when a person is working between 50-85% of VO 2max

22. To determine cardiovascular range: 1. % of maximum heart rate (MHR) MHR = 220 – age Elevate HR between 70 – 90 % MHR 70 – 90 % MHR 2. Karvonen formula - % of heart rate reserve Heart rate reserve - the difference between the maximal heart rate and the resting heart rate Heart rate reserve - the difference between the maximal heart rate and the resting heart rate MHR = 220 – age Take resting pulse (RHR) MHR = 220 – age Take resting pulse (RHR) Heart rate reserve (HRR) = MHR – RHR Heart rate reserve (HRR) = MHR – RHR

23. e.g., 85% training intensity = HRR x 0.85 + RHR % V0 2max %HRR % MaxHR 505066 505066 555570 555570 606074 606074 656577 656577 707081 707081 757585 757585 808088 808088 858592 858592 909096 909096

24. TimeTime General recommendation is 20-60 minutes General recommendation is 20-60 minutes TypeType The exercise must involve the major muscle groups and be The exercise must involve the major muscle groups and be rhythmic and continuous rhythmic and continuous The more muscle mass involved during the exercise the greater The more muscle mass involved during the exercise the greater the cardiovascular benefits the cardiovascular benefits Training Specificity Training Specificity Aerobic training improvement is specific to the mode of Aerobic training improvement is specific to the mode of exercise exercise Continuous vs Intermittent Training Continuous vs Intermittent Training Some sports require intermittent bursts of very high intensity Some sports require intermittent bursts of very high intensity exercise - soccer for example. exercise - soccer for example.

25. 9. Caloric cost of activity: It is recommended to burn at least 300 kcals/session It is recommended to burn at least 300 kcals/session 175 lb person walking at 3.5 mph consumes oxygen at approx. 1 liter/min. 175 lb person walking at 3.5 mph consumes oxygen at approx. 1 liter/min. 1 liter 0 2 = 5 kcals. Therefore, to burn 300 kcals have to walk for 300/5 = 60 mins 1 liter 0 2 = 5 kcals. Therefore, to burn 300 kcals have to walk for 300/5 = 60 mins The increase in metabolic rate post-exercise can increase the caloric cost of the activity 15-50%. The increase in metabolic rate post-exercise can increase the caloric cost of the activity 15-50%.

27. Excessive post-exercise oxygen consumption (EPOC) Restoration of ATP-CP storesRestoration of ATP-CP stores Restoration of oxygen stores in the bloodRestoration of oxygen stores in the blood Elevated cardiovascular-respiratory functionElevated cardiovascular-respiratory function Elevated hormonal levels Elevated hormonal levels Elevated body temperatureElevated body temperature Lactate removalLactate removal EPOC is higher when you have prolonged, exhaustive exercise. In other words you burn more calories post- exercise EPOC is higher when you have prolonged, exhaustive exercise. In other words you burn more calories post- exercise

28. 10.Warm up and cool down Warm-up - reduces the risk of problems associated with strenuous exercise Warm-up - reduces the risk of problems associated with strenuous exercise Reduces the number of EKG abnormalities (indicative of abnormal blood flow to the heart muscle) Reduces the number of EKG abnormalities (indicative of abnormal blood flow to the heart muscle) A five minute cool-down should be done at the conclusion of exercise A five minute cool-down should be done at the conclusion of exercise