Chapter 16 - Aerobic Endurance Training Program Design
Metabolic Equivalents (METs)
-resting oxygen uptake, generally estimated to be 3.5ml O2 * kg ^-1 * min^-1 -4-MET rating means that is requires the body to work four times harder than at rest
Circuit Training
-Circuit training combines resistance training with aerobic endurance training -client performs short intervals of aerobic endurance training between resistance training sets -goal is to increase heart rate to the training zone and keep it there for the duration of the exercise session, this inducing improvement in cardiorespiratory endurance and muscular endurance at the same time -downside is strength increases, but VO2 max does not significantly improve compared to aerobic exercise alone -to reach small improvements in VO2 max requires subjects to train at heart rates close to 90% HRR -could be useful in a maintenance program of VO2 max -could be useful if client is short on time
Cross-Training
-Cross-training is a method of combining several exercise modes for aerobic endurance training -the benefit of cross-training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems -it overcomes the limitations of specificity of training -can be accomplished by two different means: 1. using different modes of exercise each training period, rotating through two or more modes within a week 2. using several different exercise modes within the same workout
Exercise Duration
-Duration is the measure of the length of time an exercise lasts -depends on the client's goals, current fitness level, and the intensity of the exercise -the greater the intensity, the greater the VO2 requirement, the less time a client will be able to spend exercising at that level -Surgeon General recommends at least 30 min -Americal Heart Association recommends 30 to 60 min -ACSM recommends 20 to 60 min -Intermittent exercise is several shorter bouts of exercise interspersed with rest periods -if the intensity is moderate to high, intermittent exercise bouts of at least 10 min each can improve the aerobic fitness of all but the most advanced clients -intermittent bouts have also been shown to improve adherence to exercise in people who are unaccustomed to exercise -the total duration of a given client's program is ultimately determined by that client's personal goals, the intensity level of a given workout, and the client's ability to fit the training session into his or her schedule -exercise duration is inversely related to exercise intensity
Ratings of Perceived Exertion (RPE)
-RPE is a self-rating system that accounts for all of the body's responses to a particular exercise intensity -During testing the RPEs are paired with the VO2 workload so that during normal exercise the RPE will determine the approximate VO2 without having to directly measure VO2 Rating Description 1 Nothing at all (lying down) 2 Extremely little 3 Very Easy 4 Easy (could do this all day) 5 Moderate 6 Somewhat hard (starting to feel it) 7 Hard 8 Very Hard (making an effort to keep up) 9 Very very hard 10 Maximum effort (can't go any further) -to untrained or deconditioned clients only through training and changes in exercise intensities will such clients learn the true meaning of the rating adjectives and how to accurately report their RPE -RPE's can vary between clients and between exercise modes -combining THHR and RPE in an exercise prescription will allow the personal trainer to determine the different effects a mode of exercise has on the client -can be used when traditional heart rate intensity prescriptions are inaccurate due to the influence of medications or illness -RPE is an indicator of overall effort, not just heart rate
Long Slow Distance Training
-a good indicator of proper intensity other than percent of HRR is whether the client can carry on a conversation during the exercise session -training sessions last between 30 minutes to 2 hours and should not take place more than twice a week -once target intensity is achieved, the exercise can continue as long as the client is able to maintain his or her heart rate within the prescribed zone and as long as energy is available; when heart rate increases beyond the training zone, the anaerobic systems begin to provide energy at the expense of carbohydrate and glycogen stores, and volitional fatigue will quickly follow -clients should aim to acheive 50% to 85% HRR but novice or deconditioned clients may need to start at a lower starting point
Interval Training
-alternating periods of high- and low-intensity exercise -can also involve high-intensity exercise (90-100% HRR) with periods of rest in between -clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program -clients who want to increase their running or cycling speed may use HIIT; clients who wish to burn the max number of calories in a set amount of time could employ interval training also -the proper work-to-rest ratio should be used; high-intensity intervals should last between 3 and 5 min, with a rest period of 1:1 to 1:3 depending on the ability of the client to perform successive high-intensity intervals -as clients fatigue, the rest interval can be lengthened -resting beyond 1:3 reduces the total amount of work done and improvement made -clients should use interval training only after they have a firm aerobic base and are able to maintain exercise intensity withing their HRR training zone for a period of time brought equal to the total time that will be spent on interval training -
Arm Exercise
-arm exercises are used in cardiac rehabilitation programs and are a contributing source of power for swimming -the personal trainer must make downward adjustment of 10 to 13 bets/min when calculating the APMHR because the heart rate is higher during arm exercise than during leg exercise for any given workload -VO2 max for arm exercise is significantly lower than that for leg exercise -lactate threshold is reached at lower intensities than during leg exercise -arm exercise is probably the most underused type of aerobic endurance exercise
Combined Aerobic and Resistance Training
-compared to a aerobic exercise only program, clients will see similar improvements to VO2 max but will not see as good of results for strength and hypertrophy -novices will show improvements form both aerobic and resistance training; more advanced clients that are reaching plateaus will most likely not obtain the full benefits of both programs at the same time because there will be little to no recovery time -a client could perform 8 weeks of aerobic endurance training only, followed by 8 weeks of resistance training with only the minimal amount of aerobic endurance training needed for maintenance -this allows the client to increase VO2 max and establish an aerobic base first, then work on increasing muscular fitness while maintaining the improved VO2 -after that the client can go to an 8 week aerobic endurance program with resistance training maintenance
Target Heart Rate
-maximal heart rate (MHR) is the actual maximum heart rate; found using graded exercise test where the heart rate does not increase with an increase in workload -age-predicted maximal heart rate (APMHR) is found using the equations: APMHR = 220 - age; with an error range of + or - 15 beats/min -an exception to APMHR is those taking medications such as beta blockers that blunt the heart rate response to exercise; before using APMHR to prescribe exercise intensity, the personal trainer mus determine that the client is not taking any heart rate-altering medications -target heart rate range (THRR) is the minimum and maximum heart rates per unit of time that are assigned for an aerobic exercise session -percent of APMHR method is a method to determine exercise heart rate that takes into consideration a client's age -for apparently healthy adults 55% to 75% of VO2 max which is approximately 70% to 85% of the APMHR provides the appropriate stimulus to improve aerobic function -Target heart rate (THR) = APMHR x Exercise intensity -resting heart rate (RHR) is the heart rate associated with the client's resting metabolic rate -heart rate reserve (HRR) is the available increase in heart rate over the RHR, up to the APMHR; in other words, the HRR is the number of beats per minute that the heart rate can increase from resting up to maximal -Karvonen formula is a method to determine exercise heart that takes into consideration a client's age and resting heart rate; HRR = APMHR - RHR -50% to 85% of HRR is needed to improve cardiorespiratory function -lower end of THR = (HRR * 50%) + RHR -higher end of THR = (HRR * 85%) + RHR -benefit of HRR is that it is specific to the client because it is based on the client's baseline RHR -to calculate exercise heart rate range, assing an exercise intensity of 70% to 85% of APMHR or 50% to 85% of HRR
Components of an Aerobic Endurance Training Program
-mode of exercise -intensity of training during each session -frequency of exercise sessions -duration of each exercise session
Pace/Tempo Training
-pace/tempo training is a type of training program that involves an exercise intensity at the lactate threshold -typically lasts 20 to 30 min -Intermittent pace/tempo training -invloves work bouts of 3 to 5 min with rest periods of 30 to 90 second, repeated until the desired pace cannot be maintained -best suited for clients who typically do not tolerate an intensity at their lactate threshold for very long -can progress to steady pace/tempo training -steady pace/tempo training -involves one bout of exercise lasting 20 to 30 min, sustained at the desired pace -requires a higher intensity during workout session, so the duration of the workout is reduced -should be performed only 1 or 2 times a week
Progression
-progression is the gradual and consistent increase in the intensity of an exercise -improvement in aerobic endurance training can be measured as an increase in VO2 capacity, or an increased tolerance for longer durations or higher intensities -an improvement program requires making periodic, progressive increases in exercise frequency, duration, or intensity -the client will have only so much time available to exercise, but he or she can continually (albeit gradually) increase exercise intensity -maintenance program is for client who want to maintain their current level of fitness or who have progressed through the improvement program and have reached the upper limits of how intensely they wish to train -as a general rule, increases in frequency, intensity, or duration should be limited to 10%
Specificity of Aerobic Endurance Training
-resistance training does not significantly improve maximal aerobic power -training that involves one mode of aerobic exercise will not guarantee equal improvement with a different aerobic exercise mode
Exercise Intensity
-the demand or difficulty of an exercise session that determines exercise duration and training frequency -the intensity level required to reach the client's goal must be ascertained before the frequency and duration of exercise sessions are determined -a certain threshold of VO2 or heart rate reserve, which is the difference between a client's maximal heart rate and his or her resting heart rate, must be attained during an aerobic exercise session before improvements in the cardiorespiratory system are seen -the threshold for the apparently healthy adult it is generally considered to be approximately 50% to 85% of HRR -if exercise intensity is too high, overtraining and injury may result -if the intensity is too low, the physiological stimulus to improve will be insufficient, and it will take longer to reach the goals that have been set
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 heart rate so that oxygen debt is minimized, prepare the nervous system for action, and increase muscle core temperature to cause more complete unloading of oxygen from the blood to the muscles -during the cool-down, the client progresses from running to jogging to walking, allowing the heart rate to decrease and reach a lower steady state before slowing down
Exercise mode
-the specific type of exercise or activity that will be performed during an exercise session -athletes should choose the exercise mode that most closely mimics their specific sport or the movement that they perform during competition -machine exercise modes that appear similar to nonmachine exercise modes may not elicit the same cardiorespiratory response or provide the same ability to help clients reach their goals -selecting activities or exercises that clients enjoy will help with adherence -mode of exercise must also be matched to the client's physical abilities -the initial exercise mode must also be within the client's current VO2 capacity -the decision about which exercise mode to use depends on several factors, including equipment availability personal preference, the client's ability to perform the exercise, and the client's goals
Training Frequency
-training frequency is the number of training sessions performed during a specified period (usually 1 week) -depends on the client's goals, current fitness level, duration, intensity, and recovery time -It is recommended that all people over the age of 2 years accumulate at least 30 minutes of aerobic endurance-type physical activity, of at least moderate intensity, on most--preferably all--days of the week -ACSM stated that aerobic training should be done 3 to 5 days per week and that training for fewer than 2 days per week is generally not a sufficient stimulus for developing and maintaining fitness -minimum of 2 days per week, up to 5 days per week, is suggested for general fitness goals -the client's rest days should be placed in between exercise days to space them evenly throughout the week -exercise session of long duration and high intensity require longer recovery times and therefore cannot be performed very often; short-duration exercise at low intensity does not require as much recovery time and can be performed more frequently
Percent Functional Capacity
Functional Capacity is
Types of Aerobic Endurance Training Programs
Long Slow Distance Training Pace/Tempo Training Interval Training Circuit Training Cross Training Arm Exercise Combined Aerobic and Resistance Training -Long slow distance, pace/tempo, and interval program are advanced aerobic endurance exercise programs that should be used only after an initial aerobic endurance training program has been completed
