CH 16 NSCA- Aerobic endurance training program design
Differences between 6-20 RPE and 0-10 RPE
-6-20 scale is associated with approximate HRs and 0-10 scale is not -6-20 scale was designed primarily for graded exercises, as each increase in rating is proportional to an increase in HR caused by an increased workload - a problem with using the 6-20 RPE arises with older clients whose MHR lies somewhere below 200bpm. If a client has APMHR of 160bpm, then RPE of 20, which is associated with maximal exertion, should occur at a heart rate of 160bpm, not 200bpm. In these situations, the 0-10 scale is more appropriate. the 0-10 rating are not associated with a particular heart rate, rather they indicate how stressful the perceived exertion is above resting level, or how much harder the exercise is than a minimal level of exertion -an RPE of "somewhat hard" (13-14 on 6-20 scale) or "strong (4-5 on 0-10 scale) has been found to equate with the lactate threshold in both trained and untrained men and women. training at or just below the lactate threshold is considered the most effective exercise intensity for increasing cardio health and losing body fat
Pace/tempo training
-for clients who wish to improve their cardio endurance, and who are capable of working at the highest percentage of their HRR, and thus, help improve VO2 max -typically last between 20-30 mins and require clients to exercise at their lactate threshold (an RPE of 13-14 on 6-20 scale, or 4-5 on 0-10 scale) -workouts can be performed either intermittently or steadily. Intermittent pace/tempo training involves work bouts of 3-5 mins with rest periods of 30-90 secs, repeated until desired pace can be maintained -steady pace/tempo training involves one bout of exercise lasting 20-30 mins, sustained at desired pace -should be performed only 1-2 x/week
Age predicted maximal heart rate
APMHR= 220-age for clients whose body fat is greater than 30%, a more accurate equation is: APMHR=200-(0.5 x age) An exception to using APMHR is for clients who are taking heart rate altering medicines such as beta blockers
Target Heart rate
Heart rate and oxygen consumption are closely related. as HR increases to a clients maximal heart rate during exercise, the grater percentage of VO2 max is being utilized Heart rate is often used as a quick and easy way to measure exercise intensity bc the relationship between age predicted MHR and their related percentages of VO2 max has been shown to be consistent across age, sex, coronary heart disease status, fitness level, training status, muscle groups exercised, and testing mode The only way to determine a persons true MHR is to perform a graded exercise test that takes the client to the point where the HR does not increase with an increase in workload. At this point the heart has reached its maximal bpm capacity . it is recommended that a physician be present for this
Exercise intensity
Intensity of exercise sessions is the main determinant of both exercise duration and training frequency Regulating and monitoring exercise intensity are key to prescribing the correct aerobic endurance training program and preventing over or under training. A certain threshold of VO2 or heart rate reserve must be attained during aerobic exercise before improvements in cardiorespiratory system are seen Heart rate reserve- difference between clients maximal heart rate and their resting heart rate -ultimately the necessary aerobic exercise threshold depends on a clients initial fitness level, but for the apparently healthy adult the threshold is generally considered to be 50-80% of HRR -depending on clients fitness level, some may find that 85% of HRR insufficient to elicit cardiorespiratory system improvements
Circuit training
-combines resistance training with cardio training; the clients performs intervals of cardio training between resistance training set -goal is to increase HR to the training zone and keep it there for the duration of the exercise session, thus inducing improvement in cardio endurance and muscular endurance at the same time -unfortunately, most investigations on variations of circuit training have shown that although strength in increased, VO2 max did not significantly improve compared to that for participants in an aerobic exercise only program
Interval training
-consists of alternating periods of high and low intensity exercises -can involve short periods of exercise at intensities at or above the lactate threshold and VO2 max, alternated with long periods of lesser intensities (combo of pace/tempo and LSD training) -can also involve high intensity exercise (90-100% HRR) with periods of rest in between -benefit of interval training is that with the correct amount of spacing of work and rest, clients can accomplish a great amount of work that normally is not possible with a continuous program -clients who wish to burn a maximum number of calories in a set amount of time could employ interval training as well. In this case, alternating high and low intensities, instead of using one intensity, allows a client to burn a greater amount of calories during workout -properly adjusting the work-to-rest ratio is essential to allow the client to complete the previous prescribed exercise session
Exercise Duration
-defined as measure of how long an exercise session lasts. The greater the intensity of an aerobic exercise session, the greater thw VO2 requirement and the less time a client will be able to spend exercising at that level - If time constraints prevent a client from dedicating a block of time large enough to meet exercise duration needs, or if the client is very deconditioned, shorter intermittent exercise bouts can be substituted -if intensity is moderate to high, intermittent exercise bouts of at least 10 mins each can improve the aerobic fitness of all but the most advanced clients. For clients who are severely deconditioned and unable to complete a 10 min exercise bout, several shorter bouts of exercise with rest periods in between will allow them to build up to a continuous bout exercise duration is inversely related to exercise intensity
Long slow distance
-once intensity is achieved, the exercise can continue as long as the client is able to maintain his or her HR within the prescribed and energy available -Long slow distance training should be performed at an intensity less than normally used so that duration of workout can last longer. Goals of LSD training include improvements in the anaerobic threshold, development of endurance in supporting musculature, and fat utilization with corresponding glycogen sparing -typical training last between 30 min sand two hours, and to prevent overtraining, should not take place more than twice a week. -not all clients will initially be able to achieve the 50-85% HRR training zone or be able to continue the exercise for more than a short time period. Seriously deconditioned clients will require a lower starting point and a slower increase in both intensity and duration
Training frequency
-refers to how often the workouts are performed (the number of training sessions per week) -depends on clients goals, current fitness level, duration, intensity, and recovery time required for the exercise -a minimum of 2 days per week, to five days per week, is suggested for general fitness goals. Some advanced clients may be able to tolerate more than 5 days per week if rest between sessions is sufficient enough to avoid injury -ultimately, the frequency of the exercise must be balanced with the duration and intensity of exercise. In general, exercise sessions of longer duration or higher intensity require more recovery time between sessions and are therefore performed less frequently, whereas exercise sessions of shorter duration or less intensity do not require as much recovery time and can be performed more often -Beginning clients should start with the minimum number of sessions per week, spaced out evenly. The frequency of training can increase as clients fitness levels improve `
Target heart rate range (THRR)
1) Percent of APMHR -for the apparently healthy adult, 55-75% of VO2 max approximates to 70-85% of APMHR, thus providing the appropriate stimulus to improve aerobic function. Other ranges may be calculated depending on a clients medical history, any present complications, and physician recommendations. this is especially appropriate for clients who are very deconditioned because initial fitness level greatly affects the minimal threshold for cardiovascular improvement. In these cases a lower range of 55-65% of APMHR may be used -to determine the intensity training zone using percent of APMHR for an apparently healthy adult multiply the clients APMHR by 70% and 85% to be the lower and upper limits of exercise HR needed to improving cardio function -THR=APMHR x exercise intensity 2) percent of HRR: Karovnen formula -related to the APMHR formula, except that the karovnen formula allows for differences in resting heart rate. To use this formula, first measure the clients RHR and then subtract RHR from APMHR to obtain HRR HRR=APMHR-RHR -The HRR is the available increase in HR over the RHR, up to APMHR. HRR is he number of beats per minute that the HR can increase from resting up to maximal -to determine the target training zone, multiply HRR by 50% and 85% then the RHR back to each answer to obtain upper and lower HR limit THR=(HRR X exercise intensity) + RHR
Rating of perceived exertion
RPE scales are designed to help clients monitor their exercise intensities through a rating system that accounts fro all the body's responses to a particular intensity. A client must be taught to qualify the stress of the exercise session in terms of both physiological and psychological factors, based on mode of exercise; environment (temp, humidity, etc); intensity of the effort; and extent of strain, discomfort, or fatigue. An RPE is not a measure of how fast the heart is beating, but is meant to include exertion, respiration , and emotional responses to exercise
Cross training
a method of combining several exercises modes for aerobic endurance training. In order for cross training to be effective in improving and maintaining VO2 max, the intensity and duration of each exercise must be of sufficient quantity with respect to clients fitness levels aerobic cross training can be accomplished by two different means -utilizing different modes of exercise within same workout -utilizing several different modes of exercise each training period, rotating two or modes within a week The key to making cross training effective is to ensure with each exercise mode the client works within his/her prescribed training zone. Different exercises may elicit different heart rates for a given workload or speed to individualization of the program for each mode is necessary
Types of aerobic training programs
after exercise modes have been selected, the frequency, intensity, duration, and intensity can be combined in a number of ways, each of which will produce a different effect. The final program amy take the form of long slow distance training, pace/tempo training, interval training, circuit training, or cross training
Metabolic equivalents
exercise intensity can also be prescribed in terms if metabolic equivalents (METs). One MET is considered the amount of oxygen required by the body to function when at rest. Therefore, any given MET level is an indication of how much harder than rest a particular activity is -in order to accurately prescribe an exercise intensity level based on METs, the personal trainer or physician must perform a maximal graded exercise test on a client and obtain the maximal MET level possible for that client
Progression
for purposes of training the general population, aerobic endurance training can be divided into two distinct types -improvement -maintenance the types of program the trainer designs for the client depends on clients initial fitness level and training background . The untrained client will start with an improvement program Improvement in aerobic endurance training -can be measured as an increase in VO2 capacity or increased tolerance for longer duration or higher intensities -requires making periodic, progressive increases in exercise frequency, duration or intensity. A a general rule, increases in frequency, intensity, or duration should be limited to 10% per week Maintenance in aerobic endurance training -reserved for clients who want to maintain current level of fitness or who have progresses through the improvement program and have reached their upper limits of how intensely they wish to train -over the long term, clients can maintain improvements from an aerobic endurance training program if they reduce the r=frequency of training to no less than 2 sessions per week but maintain duration and especially the intensity during exercise sessions that they do perform
Percent of functional capacity
if a clients functional capacity (measured in VO2 max) has been determined through a physician-supervised graded exercise test, the true MHR will be known. in this situation, it is best to use the measured MHR rather than to estimate. Either the karovonen formula or the percent of APMHR formula can be used to determine the aerobic training zone
6-20 RPE
in exercises where the clients V02 max is not known, the 6-20 RPE scale can be used as an approximation of HR to monitor a clients exercise HR. Each number of the original 6-20 RPE scale corresponds to an approximate HR found by simply multiplying RPE by 10. -ex) an RPE of 6 approximates HR of 60 bpm, while an RPE of 20 approximates HR of 200bpm
Components of aerobic endurance training program
include the mode of exercise, frequency of training session, duration of each exercise session, and intensity of training during each session. The trainer needs to consider each component in relation to the clients personal goals, as well as in terms of how each component interacts with other components
Arm exercise
many aerobic endurance activities involve the major muscles of lower body but arm exercises are becoming more popular -when prescribing a THRR based on percent APMHR, it is necessary to make a downward adjustment of 10-13 bpm in calculating APMHR bc during the exercise, heart rate is higher than during leg exercise for any given workload for any given workload. Additonally, the VO2 max for arm exercise is significantly lower than that for leg exercise arm exercise is probably the most underutilized type of cardio exercise. to increase variety, arm work can be added to current program that primarily uses lower body. arm exercise is especially helpful in providing some cardio exercise to clients who have ortho problems with their lower body, such as foot, knee, or hip
Exercise mode
refers simply to what exercise or activity will be performed -athletes should choose the exercise mode that most closely mimics their specific sport or the movement that they perform during competition -decisions about each exercise mode to use depends on several factors: -equipment availability - personal preference - client's ability to perform exercise -clients goals
Combined aerobic and resistance training
research has shown that when properly designed resistance training and aerobic training programs are combines, the increase in strength gains will be blunted while VO2 increases normally
Warm up and cool down
the purpose of a warm up is to increase blood flow to the muscles that will be used during the workout, slowly increase the heart rate so that oxygen debt is minimized, prepare nervous system for action, and increase muscle core temp to complete unloading of oxygen from the blood to muscles -a proper muscles involves a slow progression from small, simple movements to the larger, more complicated movements that mimic those used in exercise session The cool down uses the same progression in reverse. clients can do additional flexibility training after cool down
Specificity of aerobic endurance training
the same principle of specificity that applies to resistance training also applies to aerobic endurance training -the results of a training program will be directly related to the type of training performed
