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• RESPONSE
– Short-term, single-bout
• ADAPTATION
– Long-term, regular
– Type of exercise/training
• Endurance
• Resistance
• Flexibility
Gains in the Beginning of a
Program Steroids
8-12 Weeks
Strength
Steroids
Progress
Hypertrophy
Neural Adaptations
Training Duration
Prescribing an Exercise Program
• FITT formula
– Frequency, Intensity, Time, and Type
• Intensity
– how fast an action is performed (speed), the power or strength
required to achieve an activity (watts, level, incline), or the effort
put forth by the participant during the activity (exertion
– Target zone: Defines the upper limits of training and the optimal level of
exercise.
• Karvonen formula
– 220 - age = maximum heart rate
– Maximum heart rate - resting heart rate = heart rate reserve
– (Heart rate reserve X training%) + resting heart rate
» Beginner or low fitness level :40% - 60%
» Average fitness level: 60% - 70%
» High fitness level :75% - 85%
Maximum Heart Rate Formula
• Blood pressure -
– Systolic, diastolic, MAP, PP
• Heart rate -
– Resting heart rate
• Stroke volume -
• Cardiac output -
Short-term effects of exercise on the
cardiovascular
System
Cardiovascular Response to Exercise
unconditioned
140 mmHg
conditioned
120 mmHg
Reprinted, by permission, from P.O. Astrand et al., 2003, Textbook of work physiology, 4th ed. (Champaign,
IL: Human Kinetics), 285.
Changes in Stroke Volume (SV) as a
Subject Exercises on a Treadmill
Stroke Volume Increases
During Exercise
• Frank Starling mechanism: more blood in the ventricle
causes it to stretch more and contract with more force
• Increased ventricular contractility (without end-diastolic
volume increases)
• Decreased total peripheral resistance due to increased
vasodilation of blood vessels to active muscles
Cardiac Output
• Resting value is approximately 5.0 L/min.
• Increases directly with increasing exercise intensity to 20 to
40 L/min.
• Value of increase varies with body size and endurance
conditioning.
• When exercise. intensity exceeds 60%, further increases in Q
are more a result of increases in HR than SV.
Changes in Cardiac Output (Q) as a. Subject
Exercises on a Treadmill
Changes in (a) Heart Rate, (b) Stroke Volume, and
(c) Cardiac Output With Changes in Posture
a b c
Blood Pressure
Cardiovascular Endurance Exercise
• Systolic BP increases in direct proportion to increased
exercise intensity.
• Diastolic BP changes little, if at all, during endurance
exercise, regardless of intensity.
Resistance Exercise
• It exaggerates BP responses to as high as 480/350
mmHg.
• Some BP increases are attributed to the Valsalva
maneuver.
Blood Pressure Responses to Both Leg and Arm
Cycling at the Same Relative Rates of Oxygen
Consumption
Adapted, by permission, from P.-O. Astrand et al., 1965, "Intraarterial blood pressure during exercise with
different muscle groups," Journal of Applied Physiology 20: 253-256.
Oxygen supply to the heart
190 mmHg
170 mmHg
unconditioned
140 mmHg
conditioned
120 mmHg
Blood pressure changes are more dramatic with
resistance exercise to the upper extremities
(compared to the lower extremities)
• More Capillaries
Why does regular exercise decrease blood
pressure?
Not fully understood