Goals and program components of Aerobic Training

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 • 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 • 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= 198-76= 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= 220-35 = 185 bpm • HRR= 185-62 = 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