PRINCIPLES OF EXERCISE TRAINING

1. PRINCIPLES OF EXERCISE TRAINING

2. LEARNING OBJECTIVES • Apply physiological principles in conditioning and training to different body systems; • Plan an effective training program to achieve specific training objectives; and • Apply appropriate instrumentation to evaluate the effectiveness of training

3. CONTENTS • Overview of Physical Fitness; • Basic principles of exercise training; • Exercise training to improve aerobic capacity; • Exercise training to improve anaerobic capacity; • Exercise training to improve muscle strength and power; • Training to improve flexibility;

4. A young female physiotherapist after graduated for a few years, wants to participate in regular sports and her ultimate aim is to participate a 5 km race in 6 months of time. Age: 26 Height: 159 cm Weight: 50.5 kg

5. Physical fitness profile of this young physiotherapist Aerobic Power

7. ANAEROBIC POWER

11. FLEXIBILITY • Sit and reach: • 28.5 cm

13. MUSCLE STRENGTH

15. How would you help this young therapist to achieve her goal? • Heath related vs sports related physical fitness • components of physical fitness that enhance vigor in daily activities and help protect against degenerative diseases associated with physical inactivity

16. Aerobic Energy System Anaerobic Circulatory Function Cardiorespiratory System Heart Function Respiratory Function ROM Physical Fitness Flexibility Joint Tissue Muscular Neuromuscular System Neural Fat Mass Body Composition Fat-free Mass

17. TRAINING PROGRAM • Your training program • Duration 6/52 • Documentation: log book • Goal setting & record keeping • Pre and post evaluation

18. PRINCIPLES OF EXERCISE TRAINING • Specificity • Overload • Adaptation • Progression • Reversibility • Individualization

19. Aerobic Energy System Anaerobic Circulatory Function Cardiorespiratory System Heart Function Respiratory Function ROM Physical Fitness Flexibility Joint Tissue Muscular Neuromuscular System Neural Fat Mass Body Composition Fat-free Mass

20. SPECIFICITY • Magel et al (1975) • N = 15 • Training intensities: 1 hr. 3/7 x 10 /52 • Dependent variables: VO2 max on treadmill running and swimming • No change in running, 11% improved in swimming Yeung, S.S., Ng, G.Y.F., 2000 Physical therapy 80: 570-577.

21. OVERLOAD AND PROGRESSION • General Adaptation Syndrome (GAS) • Threshold, training zone • Hard and Easy day • Increased training load (overload) by • Changing the volume (quantity or duration) or • Intensity (quality) of training

22. TRAINING ADAPTATION • Perform work at a greater intensity • Perform a greater volume of work at a given intensity • Decrease recovery time

23. TRAINING ADAPTATION • Potent physiological effects on • Musculoskeletal system and • Cardiovascular system

24. INDIVIDUALITY CONSIDER: • Differences in tolerance of particular training loads; • Differences in response to specific training stimuli; • psychological, nutritional and lifestyle • Age, fitness level and genetic make-up

25. PRINCIPLES OF CARDIORESPIRATORY TRAINING • Specificity; • Overload (FIT); • Frequency: 3-5/52; • Intensity: based on 60-90% max heart rate, 50-85% VO2 max or RPE • Time: 20-60’ • Type: Aerobic (run, brisk walk, bike, swim)

26. GUIDELINES FOR EXERCISE PROGRAM • Goal setting • meet medical, psychological and functional needs • within the context of limitations of time, interest and physical ability

27. Record keeping • date • time of day • type of exercise (activities) • estimated work done (e.g. miles, watts, METs..etc) • physiological responses (e.g. heart rate, RPE) • environmental • overall signs and symptoms

28. COMPONENT OF AN AEROBIC EXERCISE SESSION • warm-up --- conditioning stimulus ---- cool down

29. INITIAL STAGE • Emphasis at frequency Intensity: 40% VO2 max (RPE: 11-12) Duration: starts from 12-15 min

30. IMPROVEMENT STAGE • "progressive overload" emphasis intensity and duration • weekly training volume should not be more than 10% up to 60-85% of aerobic capacity improvement in aerobic capacity can range from 5-30%

31. Maintenance stage • “Diversification" gain in fitness will regress by 50% within 4-12/52

32. YOUR TRAINING PROGRAM

34. 6 No exertion al all 7 Extremely light 8 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard 16 17 Very hard 18 19 Extremely hard 20 Maximal exertion 0 Nothing at all 0.5 Very very low 1 Very low 2 Low 3 Moderate 4 Somewhat high 5 High 6 7 Very high 8 9 10 Very very high . Maximum

35. Record keeping • date • time of day • type of exercise (activities) • estimated work done (e.g. miles, watts, METs..etc) • physiological responses (e.g. heart rate, RPE) • environmental • overall signs and symptoms

36. EFFECTS OF TRAINING • Cardiorespiratory fitness • Central cardiovascular adaptation • Cardiac dimensions • Mass and size of the coronary bed • Internal diameter of the coronary arteries • More distensible during exercise • Peripheral cardiovascular adaptation

37. EVALUATION • SV=LVEDV-LVESV • VO2 max = (HRmax) x (SV max) x (a-vO2 diff max) • Suggest one lab method and one field method

38. TEST OF MAXIMAL AEROBIC POWER • Treadmill • Cycle Ergometer • Step test • Field test e.g. 1 mile walk/run

39. CRITERION • Should involve large muscle groups; • Should last for at least a few minutes; • Permit O2 uptake to reach its max; • Results must be comparable and reproducible • Test must be tolerated by all healthy individuals

41. Physiological responses to exercise