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Maintaining Aerobic Capacity

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Title: Maintaining Aerobic Capacity


1
Maintaining Aerobic Capacity Endurance During
Rehabilitation
  • Chapter 10

2
Why is it important to maintain cardiorespiratory
fitness?
  • It is a critical component of any rehabilitation,
    but is often the most neglected
  • Considerable amounts of time are spent preparing
    for the demands of a season
  • Time lost due to injury can result in
    considerable cardiorespiratory decrements
  • Cardiorespiratory Endurance
  • Ability to perform whole-body activities for
    extended periods of time without excessive fatigue

3
Training Effects on the Cardiorespiratory System
  • Cardiorespiratory activity is a coordinated
    function of 4 components to transport O2
    throughout body
  • Heart
  • Blood vessels
  • Blood
  • Lungs
  • Improvements due to training
  • Results in ? capability of each of the above
    elements
  • Provides necessary oxygen (O2) to working tissue

4
Adaptations of the Heart to Exercise
  • Heart Rate (HR)
  • With exercise, the muscles use of ? O2 results
    in an ? need for O2 transport
  • Heart work load increases proportionally to
    intensity of exercise
  • Monitor HR indirect measure of ? consumption

5
  • Stroke Volume (SV)
  • Volume of blood being pumped/beat
  • Approximate volume pumped 70mL/beat
  • Maximal volume 40-50 of HRmax
  • 110-120 beats/min.
  • Above this point ? in volume being pumped is
    related to heart rate ?

6
  • Cardiac Output (Q)
  • Amount of blood heart pumps/minute
  • Q SV x HR
  • Normal 5L blood/min. _at_ rest
  • Primary determinant of maximal O2 rate
    consumption
  • With exercise, Q ? 4x-6x of resting levels
    (normal endurance athlete)
  • Training effect
  • Stroke volume ? while exercise heart rate ?
  • Heart efficiency
  • Heart hypertrophy w/ exercise
  • Females 5-10 higher Q than males (likely due to
    lower concentration of hemoglobin in the female,
    which is compensated for during exercise by an
    increased cardiac output

7
  • Adaptations in Blood Flow
  • Blood flow is modified during exercise
  • Flow to non-essential (exercise related) organs
    is decreased
  • Results in increased flow to working muscles
  • Even though blood flow to heart increases the
    percentage of total cardiac output remains
    unchanged
  • Increase in blood vessels to musculature
  • Total peripheral resistance decreases during
    exercise
  • Increase in vasodilation

8
  • Blood Pressure (BP)
  • Determined by cardiac output in relation to total
    peripheral resistance to blood flow
  • Systolic pressure - pressure created by heart
    contraction (top number)
  • Diastolic pressure - relaxation of heart (bottom
    number)
  • Systolic pressure ? in proportion to O2
    consumption Q
  • Consistent aerobic exercise will produce ? in
    overall resting BP levels

9
  • Adaptations in the Blood
  • Training for improved cardiovascular function ?
    total blood volume
  • As a result of increased blood volume, increased
    O2 carrying capacity increases
  • Total available hemoglobin increases
  • Overall hemoglobin concentration remains the same
    or may slightly ? with training
  • Hemoglobin - O2 is transported throughout the
    system iron-containing protein that has the
    capability of easily accepting or giving up
    molecules of O2 as needed

10
  • Adaptations of the Lungs
  • Pulmonary function improves with training
  • Volume of inspired air ?
  • Diffusion capacity of lungs ?
  • Enhances exchange of O2 and carbon dioxide
  • Pulmonary resistance to air flow is also ?
  • Overall Effects of Training
  • ? resting heart rate
  • ? heart rate at specific workloads
  • ? recovery time
  • ? muscle glycogen use
  • Unchanged cardiac output
  • ? stroke volume
  • ? capillarization
  • ? lung functional capacity

11
Maximal Aerobic Capacity
  • Maximal oxygen consumption (VO2max)
  • Volume of O2 consumed per body weight per unit of
    time (ml/min/kg)
  • Best indicator of cardiorespiratory endurance
  • Average college athlete 50-60 ml/min/kg
  • World class endurance male athlete 70-80
    ml/min/kg
  • World class endurance female athlete 60-70
    ml/min/kg

12
Rate of Oxygen Consumption
  • Rate of O2 consumption is about the same for all
    individuals, depending on fitness level per
    activity
  • Greater intensity greater O2 consumption
  • A persons ability to perform activity is related
    to amount of O2 required by that activity
  • Ability is limited by the max. rate of O2
    consumption the person is capable of delivering
    into the lungs
  • Fatigue occurs when
  • Insufficient O2 supplied to muscle
  • Greater of maximal O2 consumption during an
    activity less time activity can be performed

13
  • Factors affecting maximal rate
  • External respiration (involving ventilatory
    process)
  • Gas transport accomplished by cardiovascular
    system
  • Internal respiration (use of O2 by cells to
    produce energy)
  • Most limiting factor is ability to transport O2
    through system
  • High maximal aerobic capacity indicates all 3
    levels are working well

14
Maximal Aerobic Capacity Inherited Characteristic
  • Genetically determined range
  • Training allows athlete to obtain highest level
    within that range
  • Fast-Twitch vs. Slow-Twitch Muscle Fibers
  • Range of VO2max is largely determined by
    metabolic and functional capability of skeletal
    muscle
  • Higher of fatigue resistant, endurance oriented
    slow-twitch fibers will enable individual to
    utilize more O2 and have higher VO2max

15
Cardiorespiratory Endurance and Work Ability
  • Cardiorespiratory endurance is key component in
    individual ability to perform daily activities
  • Fatigue percent of VO2max are closely related
    for particular workload (A vs. B)
  • Training goal
  • Increase ability of cardiorespiratory system to
    supply a sufficient amount of O2 to working
    muscles

16
Producing Energy for Exercise
  • Cellular Metabolism
  • To Grow, Generate energy, Repair damaged tissue,
    Eliminate waste
  • Energy is produced from the breakdown of
    nutrients resulting in formation of Adenosine
    triphosphate (ATP) (primary energy store)
  • ATP is produced in muscle tissue
  • Glucose from blood or glycogen (muscle or liver)
    is broken down to glucose converted to ATP
  • Glucose not needed immediately is stored as
    glycogen in the resting muscle liver can be
    later converted back
  • Fat and protein can be utilized to produce ATP
  • Fat is utilized when glycogen stores become
    depleted
  • Activity becomes more duration/endurance oriented
  • Different activities have differing energy needs
    and rely on different cellular processes

17
Aerobic vs. Anaerobic Metabolism
  • Both systems generate ATP
  • Initial ATP production from glucose occurs in
    muscle (without O2 anaerobic)
  • Transition to glucose fat oxidation (requiring
    O2 aerobic) to continue activity
  • Generally both systems occur to a degree
    simultaneously
  • Type of ATP production relative to intensity
  • Short burst (high intensity) anaerobic
  • Long duration (sustained intensity) aerobic

18
  • Excess Post-exercise Oxygen Consumption (Oxygen
    Deficit)
  • With ? intensity, insufficient amounts of O2 are
    available which results in O2 deficit
  • Occurs initially during activity (1st 2-3 min. of
    exercise) body adapts
  • Hypothesized that it may be a result of initial
    lactic acid production
  • Deficit may be the result of disturbance in
    mitochondrial function due to increased
    temperature

19
Techniques for Maintaining Cardiorespiratory
Endurance
  • Primary concern
  • Nature of injury techniques available as a
    result of injury
  • Upper vs. Lower extremity injury options
  • Match fitness
  • Engagement of functional activities specific to
    sport to maintain fitness
  • Goal
  • Maintain fitness levels

20
Continuous Training
  • FITT Principle
  • Frequency
  • Intensity
  • Type (mode)
  • Time (duration)
  • Frequency
  • Competitive athlete should be prepared to engage
    in fitness activity 6 times per week, allowing 1
    day for body repair and maintenance

21
  • Intensity
  • Should be heart rate controlled monitored
  • Goal is to plateau heart rate at desired level
  • Monitor pulse
  • Preferably radial pulse
  • Should be engaged in workout for 2-3 minutes
    prior to checking
  • Workouts should be set as percentage of heart
    rate max (60-90 ACSM recommendation)
  • Appropriate estimate of HRmax 220-Age
  • Karvonen formula
  • Target HR HRrest (0.6HRmax-HRrest)
  • Rate of Perceived Exertion (RPE)
  • Scale (6-20) that can be used to rate exertion
    level during activity

22
  • Type of Exercise
  • For continuous training activity must be aerobic
  • Easy to regulate intensity (speed up or slow
    down)
  • Intermittent exercise is too variable (speed and
    intensity)
  • Time (duration)
  • Minimal improvements exercise for 20 minutes
  • ACSM recommends 20-60 minutes with HR elevated to
    training levels
  • Greater duration greater improvements

23
Interval training
  • Intermittent activities involving periods of
    intense work active recovery
  • Must occur at 60-80 of maximal heart rate
  • Allows for higher intensity training at short
    intervals over an extended period of time
  • Most anaerobic sports require short burst which
    can be mimicked through interval training
  • HR may reach 85-95 of maximum at peak and 35-45
    during rest
  • Should be combined with continuous training

24
Fartlek Training
  • Cross-country running that originated in Sweden
  • Speed play
  • Similar to interval training in the fact activity
    occurs over a specific period of time but pace
    and speed are not specified
  • Puts surges into workout, varying length of
    surges to specific needs
  • Consists of varied terrain which incorporates
    varying degrees of hills
  • Dynamic form of training less regimented
  • Must elevate heart rate to minimal levels to be
    effective
  • Popular form of training in off-season

25
Par Cours
  • Combination of continuous circuit training
  • Jogging short distances, from station to station,
    performing a designated exercise
  • Gain aerobic fitness while performing
    calisthenics
  • Found typically in recreational parks
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