AEROBIC EXERCISE

Principles

Key terms
 Fitnessability to perform physical work. Fitness It requires CARDIO PULMONARY EFFICIENCY, ---MUSCULAR ---MUSCULAR STRENGTH&ENDURANCE, ---MUSCULOSKELETAL ---MUSCULOSKELETAL FLEXIBILITY.

How to measure FITNESS

 Direct or indirect measurement of bodys MAXIMUM OXYGEN CONSUMPTION CONSUMPTION (VO2 max) Vo2 max influenced by Age --- Gender ---Heredity ---Heredity ---Inactivity ---Inactivity ---Disease ---Disease

TABLE

Maximum Oxygen Consumption - VO2

max

it is a measure of the bodys capacity to use oxygen oxygen maximum amount of oxygen consumed per minute Usually expressed relative to body weightmilliliters weightmilliliters of O2 / Kg body weight / minute

VO2 max depends on

 Transport of O2  Oxygen binding capacity of the Blood  Cardiac function  Oxygen extraction capabilities  Muscular oxidative potential

FACTS
 At rest average person will have cardiac out put of 5 lit.  Though circulating arterial blood caries approximately 1000ml of oxygen, the average resting level of oxygen extraction is 250ml.

ENDURANCE measure of fitness

Ability to work for prolonged periods of time and the ability to resist fatigue fatigue ENDURANCE

CARDIOVASCULAR

MUSCULAR

 CARDIOVASCULAR: Ability to perform large muscle dynamic exercise ex- walking, swimming, running, exbiking etc.,  MUSCULAR: Ability of an isolated muscle group to perform repeated contractions over a period of time

Aerobic exercise training (conditioning) conditioning)

Depends on exercise of sufficient intensity ,duration, frequency. Training produces a cardiovascular & muscular adaptation and is reflected on an individuals endurance.

Principle

specificity

 Individual improves in the exercise task used for training and may not improve in other tasks.
Ex: a swimmer do very well in swimming but he may not do well in treadmill.

ADAPTATION
The cardiovascular system and the muscles used will adapt to the training Stimulus over time. Significant changes can be observed in 10 to 12 weeks.

 Adaptation results in increased efficiency of the cardiovascular system and the active muscles.  Adaptation represents a verity of NEUROLOGIC, PHYSICAL, & BIOMECHANICAL ,BIOCHEMICAL,changes with in the cardiovascular and muscular systems. the same amount of work can be performed after training at a lower physiological cost cost

Energy expenditure
Calculated in KILOCALORIES A Kilocalorie is a measure expressing the energy value for food. It the amount of heat necessary to raise 1kilogram of water 1oC A kilocalorie can be expressed in oxygen equivalents 5kilocalories equal approximately 1 liter of oxygen consumed (5Kcal=1 liter O2)

MET --- oxygen consumed / kilogram of body weight / minute (ml/Kg) 1MET is ---3.5ml/Kg/minute ---3.5ml/Kg/minute

Physiologic response to Aerobic Exercise

Physiologic response
Rapid increase in energy requirements =Rapid circulatory adjustments. To clear the end products like --Co2 --Co2 --Lactic Acid --Lactic -- Heat

 The shift in the body metabolism occurs through a coordinated activity of all systems. --Neuromuscular --Neuromuscular --Respiratory --Respiratory --Cardiovascular --Cardiovascular --Metabolic --Metabolic --Hormonal --Hormonal

 Oxygen transport and its utilization by the mitochondria of the contracting muscle are depends on adequate blood flow in cellular respiration.

Cardiovascular Response
 Stimulation of sympathetic nerves system Results in generalized vasoconstriction in non exercising muscles. --increased myocardial contractility --increased --increase in heart rate --increase --increase in systolic blood pressure --increase
Which results in Redistribution in cardiac out put

 The degree of response = The muscle mass involved and the intensity of the exercise.
CARDIAC EFFECTS Frequency of sinoatrial node depolarization increases -----heart rate increases -----heart

Peripheral Effects
 Generalised vasoconstriction  Blood shunting from non working --muscles --muscles --kidneys --kidneys --liver --liver --spleen --spleen To working muscles

Peripheral effect
 Metabolites Mg2+ - Ca2+ -ADP -Pco2  Constriction of veins working &non working  A net reduction in peripheral resistance  Increase in cardiac out put---put--- increase in myocardial contractility  increase in stroke volume  increase in heart rate  net reduction in total peripheral resistance

Respiratory Response
 Increased Gas exchange across the AlveolarAlveolar- Capillary membrane. membrane.  Increased muscle metabolism  Increased venous Pco2,H+  Increase Body temperature  Increased Epinephrine  Increased Baroreceptor Reflex

 Increase in Minute ventilation --raise in respiratory frequency --raise --Tidal volume --Tidal FACT: Alveolar ventilation --- Diffusion of gases capillary Alveolar membrane increases 10 to 20 folds in heavy exercise to supply additional O2 , and excrete excess Co2.

Determinants of an Exercise program

 Effective endurance training for any population must produce a conditioning or cardiovascular response.  Response depends on 3 critical elements of exercise :- INTENCITY :-DURATION -FREQUENCY

INTNCITY
 2 principles :- OVERLOAD and :SPECIFICITY

Overload
 The exercise load must be above the training stimulus threshold for adaptation to occur.  Once adaptation occur to a given load the intensity (load) should be increased. (load)  Training stimulus thresholds depends on individuals level of health - level of activity -age and gender

intensity
 A conditioning response occurs at 60 %to 90% maximum heart rate (50-85% (50Vo2max) depends on individuals initial level of fitness  Sedentary/de conditioned will respond to low exercise intensity -40%to 50% of Vo2max.

intensity
Determine exercise  DETERMINE heart rate MAXIMUM HEART 1. % of maximum heart RATE:RATE:rate 1. MULTISTAGE 2. Karvonens formula( TEST heart rate reserve ) (young&healthy) Exercise heart 2. HR during rate=HRrest+60rate=HRrest+60predetermined sub 70%(HRmax70%(HRmax-HRrest) maximal test 3. 220 minus age 

Specificity
 Refers to ADAPTATIONS in metabolic and physiologic systems.  Care full selection of work-load and workworkworkrest periods

specificity
 Muscle strength without a significant increase in total O2 consumption  Aerobic or Endurance training without training the anaerobic system  Anaerobic system without training the aerobic system

Duration
 Depends on total work performed - exercise intensity & frequency -fitness level  A 20 to 30 minutes session optimal at 60 -70% maximum heart rate.  When intensity is below heart rate threshold a 45minutes continues exercise is needed  Exercises more than 45minutes will increase the risk of musculoskeletal risk.

Frequency
 Varies according to health and age of the individual  Optimal frequency is 3-4 times /week. 3 Exercising 30 -45 minute / 3 times /week (2000kcal/week) protects from coronary disease.

Mode
 Exercise involves Large group of muscles activated in a rhythmic ,aerobic nature.  Specificity principle  Depends on -skills of individual -competitiveness -environment

Reversibility
Detraining occurs rapidly when a person stops exercising Usually 2 weeks to several months Bed ridden people illness /disease Difficulty in ADLs due to Deconditioning

Exercise program
 1. 2. 3.
3 phases WormWorm-up period Aerobic exercise period CoolCool-down period

WarmWarm-up period
 Physiologically a time lag exists between the onset of activity and the body adjustment.  Warm-up enhances numerous Warmadjustments that must take place before physical activity

WarmWarm-up
 Increase in muscle temperature -increases the muscular contraction -increase in the rate of nerve conduction -facilitation of oxidative process -dilatation of capillaries to minimize O2 deficit and the lactic acid accumulation -shift of blood flow centrally from periphery (shunting) shunting) -adaptation of neural respiratory centers to exercise stimulus. (Baroreceptor) (Baroreceptor)

WarmWarm-up

 the musculoskeletal injury By increasing the flexibility.

? MUCH TIME

 A10 MINUTES period of warm-up warm--calisthenics --calisthenics --static stretching --static --walking slowly. --walking

Aerobic exercise period

 In aerobic exercise sub maximal, Rhythmic, Repetitive, Dynamic exercise of the large muscle group is performed. 4 methods of aerobic exercises are used Continuous interval circuit Circuit interval

 1. 2. 3. 4.

The cool down period

 To prevent pooling of the blood in the extremities, to maintain the venues return.  To prevent fainting  To enhance the recovery period (oxidation of metabolic waste & replacement of energy stores)  To prevent myocardial ischemia, arrhythmias, cardiovascular complications.

? time
 Total body exercise like calisthenics, slow walking,

 5 to 10 minutes

Test on
 Applications of aerobic training for the deconditioned , and patients with chronic illness.  Coronary disease  Page163-167 Page163-