LESSON ONE

1
LESSON ONE

• ADMINISTRATION
• OXYGEN UPTAKE
• HEART RATE RESPONSE
• ONSET OF BLOOD LACTIC ACID (OBLA)

2
COMPONENTS OF FITNESS

• CARDIORESPIRATORY ENDURANCE
• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• BODY COMPOSITION
• FLEXIBILITY

3
STROKE VOLUME

• sv
• VOLUME OF BLOOD PUMPED PER BEAT

4
CARDIAC OUTPUT

• VOLUME OF BLOOD PUMPED PER MINUTE
• CO HR X SV

5
AEROBIC FITNESS ASSESSMENT

• VO2 MAX THE MAX AMOUNT OF O2 THAT THE BODY IS
  ABLE TO UTILIZE PER MINUTE OF PHYSICAL ACTIVITY
• VO2 MAX IS CONSIDERED THE SINGLE, BEST INDICATOR
  OF A PERSONS LEVEL OF AEROBIC FITNESS
• VO2 MAX OCCURS WHERE A FURTHER INCREASE IN WORK
  IS NOT ACCOMPANIED BY AN ADDITIONAL INCREASE IN
  O2 CONSUMPTION

6
FICK PRINCIPLE

• THE AMOUNT OF OXYGEN USED IS A FUNCTION OF HOW
  MUCH BLOOD IS SENT TO MUSCLE AND HOW MUCH O2 IS
  IN THE BLOOD
• (A-V) O2 DIFFERENCE
• FICK EQUATION
• VO2 CARDIAC X (A-V) 02
• OUTPUT DIFFERENCE

7
ENERGY SYSTEMS

• PHOSPHAGEN (ATP CP)
• ANAEROBIC GLYCOLYSIS
• AEROBIC RESPIRATION
• AEROBIC GLYCOLYSIS
• BETA OXIDATION

8
SUBSTRATE UTILIZATION

• DEPENDENT ON 3 FACTORS
• INTENSITY/DURATION
• STATE OF TRAINING
• DIET

9
O.B.L.A

• LACTIC ACID ACCUMULATION
• EXPRESSED AS A PERCENTAGE OF MAXIMAL O2 UPTAKE
• NORMALLY OCCURS BETWEEN 55 AND 65 OF VO2 MAX
• OCCURS AT 80 VO2 MAX IN HIGHLY TRAINED ATHLETES

10
OBLA FACTS

• INTENSITY DEPENDENT
• CAN BE TRAINED
• CAN BE POSTPONED

11
HEART RATE RESPONSE

• HEART RATE AND OXYGEN UPTAKE HAVE A LINEAR
  RELATIONSHIP
• HEART RATE IS CONSIDERED A GOOD WAY TO ESTIMATE
  EXERCISE INTENSITY.

12
DETERMINING TRAINING HEART RATE

• ESTIMATE MAXIMUM HR (MHR)
• 220 - AGE MHR
• DETERMINE HEART RATE RESERVE
• HRR MHR - RESTING HEART RATE
• TRAINING HEART RATE (THR)
• (____ X HRR) RHR THR

13
LESSON TWO

• FACTORS AFFECTING AEROBIC FITNESS
• LONG TERM ADAPTATIONS
• SHORT TERM RESPONSES

14
FACTORS AFFECTING AEROBIC EXERCISE

• MODE OF EXERCISE
• HEREDITY
• POTENTIAL FOR FITNESS
• GENDER
• AGE
• BODY COMP0SITION
• LEVEL OF ACTIVITY

15
SHORT TERM RESPONSES TO AEROBIC EXERCISE

• INCREASE IN PULMONARY VENTILATION (RESPIRATION)
• INCREASE IN HEART RATE
• INCREASE IN STROKE VOLUME
• INCREASE IN CARDIAC OUTPUT
• INCREASE IN MUSCLE TEMPERATURE
• INCREASE IN BLOOD FLOW TO HEART

16
LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

• DECREASE IN RHR
• LOWER HR AT A GIVEN WORKLOAD
• DECREASE IN HR RECOVERY TIME
• INCREASE NUMBER AND SIZE OF FUNCTIONAL
  CAPILLARIES
• INCREASE IN CARDIAC OUTPUT
• INCREASE IN STROKE VOLUME
• INCREASE IN THE NUMBER AND SIZE OF MITACHONDRIA
• INCREASE IN THE ABILITY TO MOBILIZE AND UTILIZE
  FAT
• DECREASE IN BLOOD LIPIDS
• DECREASE IN RESTING BLOOD PRESSURE

17
LONG TERM ADAPTATIONS TO AEROBIC EXERCISE

• MUSCULOSKELATAL BENEFITS
• INCREASED MUSCULAR STRENGTH
• INCREASED CAPILLARY DENSITY IN MUSCLE
• STRENGTHENING OF TENDONS, LIGAMENTS, AND JOINTS
• COUNTERACTS OSTEOPOROSIS
• MISCELLANEOUS BENEFITS
• ENHANCED TOLERANCE TO HEAT
• RELEASE OF ENDORPHINES RUNNERS HIGH

18
LESSON THREE

• AEROBIC FITNESS ASSESSMENT
• EXERCISE PRESCRIPTION
• EXERCISE ADHERENCE
• LOGBOOKS

19
EXPRESSING VO2

• ABSOLUTE VO2/VO2 MAX
• L/min
• RELATIVE VO2/VO2 MAX
• ml O2/Kg/min

20
ASSESSING VO2 MAX

• LAB
• FIELD
• MAX
• SUBMAX

21
2 MILE RUN TEST

• MEN
• VO2MAX 99.7 - (3.35 X TIME)
• WOMEN
• VO2MAX 72.9 - (1.77 X TIME)

22
BENEFITS OF TESTING

• ASSESSES STRENGTHS AND WEAKNESSES
• PROVIDES BASELINE DATA
• PROVIDES FEEDBACK
• PROVIDES HEALTH ASSESSMENT
• PROVIDES UNDERSTANDING

23
PRINCIPLES OF EXERCISE

• OVERLOAD
• PROGRESSION
• RECOVERY
• SPECIFICITY
• REGULARITY
• VARIETY
• BALANCE

24
EXERCISE PRESCRIPTIONFITT PRINCIPLE

• FREQUENCY 3 - 5 TIMES PER WEEK
• INTENSITY 60-90 OF MHR
• 12-14 RPE SCALE
• 50-80 VO2 MAX
• TIME 20-30 MINUTES
• TYPE LARGE MUSCLE GROUPS
• RHYTHMIC
• CONTINUOUS

25
3 PHASES OF AN AEROBIC EXERCISE PROGRAM

• PREPARATORY PHASE
• USUALLY LASTS 4-6 WEEKS
• CONDITIONING PHASE
• USUALLY LASTS 12-20 WEEKS
• INTENSITY 70 - 80 HRR
• DURATION/FREQUENCY INCREASED BY 10 PER WEEK
• MAINTENANCE PHASE
• BEGINS 6 MONTHS AFTER STARTING PROGRAM
• CONTINUES FOR A LIFETIME

26
EXERCISE ADHERENCE

• FUN
• CROSS-TRAINING
• REGULARITY
• PROPER EQUIPMENT
• TRAINING PARTNER
• SET GOALS
• AVOID OVERTRAINING
• KEEP A LOG
• ASSESSMENTS
• MONITOR HEALTH

27
LESSON FOUR

• RUNNING BASICS
• DIFFERENT RUNNING MODALITIES/TRAINING METHODS
• INTERVAL RUNNING

28
RUNNING MODALITIES AND TRAINING METHODS

• LONG SLOW DISTANCE
• FARTLEK SPEED PLAY
• FAST, CONTINUOUS
• INDIAN RUNS
• INTERVALS

29
INTERVAL TRAINING

• DEFINITION SERIES OF REPEATED BOUTS OF EXERCISE
  ALTERNATED WITH PERIODS OF RELIEF
• VARIABLES
• (TO EMPHASIZE A PARTICULAR ENERGY SYSTEM)
• RATE AND DISTANCE OF WORK (BASED ON PERFORMANCE
  TIME)
• NUMBER OF REPETITIONS
• RELIEF TIME BETWEEN INTERVALS
• FREQUENCY OF TRAINING PER WEEK

30
BENEFITS OF INTERVAL TRAINING

• ALLOWS FOR QUALITY, HIGH INTENSITY WORK
• APPLIES PRINCIPLE OF SPECIFICITY
• CAN STRESS ALL ENERGY SYSTEMS
• TRAINS NERVOUS SYSTEM

31
FORMULA FOR DETERMINING INTERVAL PACE (4 -8 X
400M)

• MILE TIME 800 MINUTE
• 400 METER 200 MINUTE
• SUBTRACT 1-4 SECONDS
• 156-159

32
LESSON FIVE

• FATIGUE
• DELAYED ONSET OF MUSCLE SORENESS (DOMS)
• CONTRAINDICATIONS
• ENVIRONMENTAL CONSIDERATIONS

33
MECHANISMS OF FATIGUE

• POSSIBLE CAUSES
• DECREASED ATP SUPPLY
• INCREASE IN LACTIC ACID
• DEHYDRATION
• MOTIVATION
• HYPERTHERMIA
• DEPLETION OF GLYCOGEN
• ELECTROLYTE IMBALANCE

34
POSSIBLE CAUSES OF MUSCLE SORENESS

• ACUTE LACK OF BLOOD FLOW (O2) AND GENERAL
  FATIGUE OF MUSCLES
• DELAYED ONSET OF MUSCLE SORENESS (D.O.M.S.)
• 12 HOURS AFTER EXERCISE
• MAY LAST 2-4 DAYS
• TEARS TO MUSCLE AND CONNECTIVE TISSUE
• INCREASE FLUID RETENTION
• MUSCLE SPASMS
• NOT A SPRAIN OR INJURY
• PREVENTION WARM UP, START SLOW, COOL DOWN
  PROPERLY

35
SYMPTOMS OF OVERTRAINING

• MUSCLE SORENESS
• HEADACHES, SORE THROAT, MILD COLD
• IRRITABILITY
• INSOMNIA
• LACK OF INTEREST IN DAILY ACTIVITIES
• LOSS OF APPETITE
• SUDDEN DROP IN WEIGHT
• CONSTIPATION OR DIARRHEA
• SKIN ERUPTIONS
• ABNORMALLY HIGH RHR

36
EXERCISING IN THE COLD

• DRESS IN LAYERS
• AVOID PROFUSE SWEATING
• AVOID WIND CHILL FACTOR
• DRINK PLENTY OF WATER
• ____________________________
• HYPOTHERMIA
• FROSTBITE

37
MAJOR FORMS OF HEAT ILLNESS

• HEAT CRAMPS MUSCLE PAIN AND SPASM
• HEAT EXHAUSTION WEAK, RAPID PULSE, LOW BLOOD
  PRESSURE, HEADACHE, AND DIZZINESS
• HEAT STROKE CEASATION OF SWEATING, DRY, HOT SKIN
  AND VERY HIGH BODY TEMPERATURE - THE MOST SERIOUS
  AND COMPLEX HEAT PROBLEM

38
FACTORS TO MODIFY HEAT TOLERANCE

• GRADUALLY ACCLIMATIZE
• DRINK PLENTY OF WATER BEFORE DURING AND AFTER
• ALLOW FOR EVAPORATION - LIMITED IN HUMID WEATHER
• REPLACE ELECTOROLYTES LOST THROUGH SWEATING
• AVOID EXERCISE DURING HOTTEST TIME OF DAY

39
EFFECTS OF DEHYDRATION

• REDUCED CIRCULATORY CAPACITY
• REDUCED MAX CARDIAC OUTPUT
• ALTERED AUTONOMIC NERVOUS CONTROL OF SWEAT GLANDS
• REDUCED WORK CAPACITY

40
FLUID REPLACEMENT WITH CARBOHYDRATE

• INCREASE IN BLOOD GLUCOSE
• INCREASE IN GLUCOSE UTILIZATION BY MUSCLE
• INCREASE IN ENDURANCE

41
BENEFITS OF FLUID REPACEMENT

• IMPROVED REGULATION OF BODY TEMPERATURE
• INCREASED SWEAT RATE
• DECREASED BODY CORE TEMP
• INCREASED PLASMA VOLUME
• INCREASED STROKE VOLUME
• INCREASED PERFORMANCE