AEROBIC EXERCISES

FITNESS
• “Is an ability to perform physical work”
• To be physically fit individual must have to
participate in form of activities that
challenges cardiovascular system &
musculoskeletal system.
 MAXIMAL O2 CONSMPTION
• Is the body’s capacity to use o2
• I.E max amt of o2 consumed/min when an
individual has reaches his maximal effort.
• Depends on:
– O2 binding capacity of blood
– Cardiac function
– O2 extraction capability
– Muscular oxidative potential
 FICK’S EQUATION
• USED TO MEASURE VO2 MAX
• VO2MAX= C.O * ARTERIOVENOUS O2
DIFF
 ENDURANCE
• “Is the ability to work for prolonged period
of time & ability to resist fatigue.”
• 2 types
• Muscular endurance
• Cardiovascular endurance
 ADAPTATION
• Results in increase efficiency of cv system
& musculoskeletal system
• Performance increases as a result of
adaptation
 DECONDITIONING
• GENERALISED REDUCTION IN
OVERALL FITNESS
• RESULTS IN
– REDUCTION IN VO2MAX & CO
– REDUCE IN MUS MASS
– REDUCE STRENGTH
– REDUCE EX TOLERANCE
 ENERGY SYSTEMS
ANAEROBIC SYSTEM
– ATP- PC SYSTEM
– ANAROBIC GLYCOLYTIC

AEROBIC SYSTEM

FUNCTIONAL IMPLICATIONS OF ENERGY

SYSTEMS
 RECRUTMENTS OF MOTOR
UNIT
• SLOW TWITCH FIBRE(TYPE 1)
• FAST TWITCH FIBERS(TYPE 2B)
• FAST TWITCH FIBERS(TYPE 2A)
 PRINCIPLES OF AEROBIC
TRAINING
• Objective:
– To cause biological adoptation to improve
performance in a physical task
• Following are the principles
– Overload
– Specificity
– Individual difference
– Reversibility
 OVERLOAD
• Achieved by exercising at a level above
normal
• Stimulus above the normal training
thershold for adptation to occur
• It enhances physiological performance &
improve endurance
• Achieved by manipulating ombination of
training freq., Intensity & duration
 SPECIFICITY
• Specific ex elicits specific adaptations
creating specific training effects
• Adaptation in metabolic & physiologic
system depending on the type of overload
imposed
• More effective while planning aerobic
training
• Specificity of local changes
• E.G. Oxidative capacity of vast lat in well
trained cyclist is more compare to
endurance runner
• But such adaptation occur specifically
trained muscle & can be seen whenever
this muscle are activated
 INDIVIDUAL DIFFERENCE
• Training benefits are optimized when
programs are planned to meet the
individual needs & capacity of participants
• Relative fitness level
• Response to given dosage of training
varies with individual
 REVERSIBILITY
• Detraining occurs when ex stops
• After ½ wks metabolic & working capacity
is reduced
• Training effect is transient but it is
reversible
 DETERMINANTS OF EX
PROGRAMME
• Initial fitness level
• Intensity
• Duration
• Frequency
• Mode
 INITIAL FITNESS LEVEL
• Generally 5-25% aerobic fitness can be
expected from systematic endurance
training & can noted within 1st 3 wks of
training
 EX INTENSITY
• Applied on
– Absolute basis
– Relative basis (training threshold vary with
individuals)
– Relative stress be assigned in some form of
max function
– Vo2 max is best measure of intensity
– Max HR & ex HR provides initial basis of
intensity
• Max HR = 220 – age
• Ex HR is % of HRR + HR (rest)
• Karvonen’s formula of HRR
• Hrr = hr (max) – hr (rest)
• Ex HR = hr(rest) + 60-70% hrr
• As cv fitness improves & person become
trained ex hr at a given o2 consumption is
reduced
• As a general rule,
– Aerobic capacity improves if exercise of
sufficient intensity increases HR to 70% of
max (i.e 60-80% of vo2 max)
– High intensity shorter period shows greater
improvement in vo2 max
• TARINING SENSITIVE ZONE

• IS STERNEOUS TRAINING IS MORE

EFFECTIVE???
• Training duration
– Adaptations are best achieved when optimal
amt of work is performed in each training
session & over a given period of time
• Training frequency
• Ex mode
 EXE. PROGRAM
• Helps in
– Maintaining fitness in healthy individuals
– Slow the decrease in functional capacity in
elderly
– Promote reconditioning & prevent further
deconditioning in patient with disease
 COMPONENTS OF EXERCISE
PROGRAMME
• Warm up period
• Aerobic exercise period
– Continuous training
– Interval training
– Circuit training
– Fartlek training
• Cool down period
 WARM UP
• Purpose:
– Enhance the numerous adjustments that is
required prior to some form of physical
activities.
 WHAT ARE THE ADJUSTMENTS
NEEDED?
• Increase in muscle temp
• Increase in need of o2 to meet the energy
demands placed by active muscle
• Increase the circulation by that o2 delivery to
active muscle increases
• Adaptation in sensitivity of the neuro respi center
to various ex stimulant
• Increase in venous return
 WITH PROPER WARM UP
• Reduces chances of getting
musculoskeletal injury as flexibility
increases
• Prevent ECG changes or arrhythmias
 HOW TO WARM UP?
• It helps in increase in muscle & core temp
without getting fatigue or reduce in energy
sources.
• Duration :10 min
• Total body movement
– Calisthenics
– Static stretching
– Running slowly
 AEROBIC EX PERIOD
• Conditioning part of ex program
• Influenced by all determinants of ex
program.
• Sub maximal, rhythmic, repetitive,
dynamic ex of large muscle group should
be emphasized
• Intensity should be grt enough to increase
SV & there by CO
• Enhance local circulation & aerobic
metabolism within appropriate muscle
group
 METHODS OF TRAINING
• CONTINOUS TRAINING
• INTERVAL TRAINING
• CIRCUIT TRAINING
• CIRCUIT INTERVAL TRAINING
• CROSS TRAINING
 CONTINOUS TRAINING
• Involves steady paced ex performed at either
moderate / high aerobic intensity (60-80% of
vo2max) for a sustained duration
• Training is sub maximum
• Sub maximal energy requirement through out
the session
• Once steady state is achieved primary source
of energy is aerobic metabolism
• Stress primarily on slow twitch fibers
• In athletic training it is known as over distance
training
• Prolong for 20 -60 min without exhausting o2
transport system
• Overload can be applied through increase in
duration
• Continous training for an hour or longer is
applied for competitive endurance athletes as
well as for joggers & fitness enthusiastic
 INTERVAL TRAINING
• Effective in athletic group
• With correct spacing of ex & rest period
tremendous amt of work can be achieved which
cant be gain with cont. Training
• Repeated fast paced brief ex bouts with short rest
intervals b/w bouts achieve same aerobic benefits
as gained with cont. Ex
• Short intervals force the participant to do ex at
aerobic level & relay less on glycolytic system
• E.G. 4 min mile pace
• Exercise interval
• Relief intervals
– Passive (rest relief)
– Active (work relief)
During rest period- ATP & o2 has depleted in
work period will get replenished by aerobic
system
Vo2 max increases
 PRESCRIPTION FOR INT.
TRAINING
• With modification of intensity & duration of ex
interval
• Length & type of relief interval
• Repetitions (no of work intervals)
• No. of repetition blocks (set) /work out
• All above adjustments provide flexibility to
transfer of energy system
• Recomonded doration for relief is
expressed by
• Work duration : rest duration
• For atp pc system – 1:3
• Glycolytic system – 1:2
• Aerobic system – 1: 1 or 1:1.5
 CIRCUIT TRAINING
• Series Of Ex Activities
• In A Circuit Manner At Last Ex Then Start From
Beginning & Again Moves Through Series
• Repeated Several Times
• Several Ex Modes Used Involving Large & Small
Muscle Group & With Mix Of Static & Dynamic
Effort
• Improves Strength & Endurance By Stressing
Both The Energy System
 CIRCUIT- INTERVAL TRAINING
• Combination of circuit & interval training
• Aerobic & anaerobic system is stressed by
the various activities & with relief interval
delay in need for glycolysis & production of
lactic acid prior to the availability of o2
supplying the atp
 CROSS TRAINING
• Refers training for several different components
as endurance, strength & flexibility at one time
• As if more than one sport at the same time
• Combination of heavy resistance training & high
intensity cardio respiratory training
• Studies suggests concurrent strength &
endurance training limits gain in strength &
power
 COOL DOWN PERIOD
• Total body ex. Like calisthenics
• Period of 5-8 min
• Prevent pooling of bld in extremity by continuing
the use of mus to maintain venous return
• Prevent fainting by increasing the return of blood
to heart & brain as co & venous return reduces
• Enhance recovery period with the oxidation of
metabolic waste & replacement of energy stores
• Prevent cardiovascular complications