This information is solely is taken from Moffatt’s lecturePET3380C February 28, 2013Next lectures will be on strength and resistance training and how you adapt then neural adaptation. Exam will be the 19th and there will be no class the 21stI. We are going to talk about the physiological effects of traininga. We have been talking about biochemical adjustments to trainingi. Cardiovascular (CVS) and respiratoryII. Prescription: in which we can prescribe ways to stimulate the CVS to adapta. 1957 Finland researcher seminal study data still has great utility today in defining training programsb. Need to realize that when exercise prescriptions are put together you take into consideration”i. Goal/objectives of the person1. Run marathon or improve CVSii. Medical history1. Functionality after a heart attack2. Diabetics3. Obese peoplea. The main point is that there are different programs for special populationsIII. Factors that influence the body to adapt to training stimuli (remember goal is to improve aerobic capabilities)a. What kinds of things would stimulate the heart to increase/improve?i. F.I.T.T.1. Frequency2. Intensity/vigor *important*3. Time/duration4. Type/modea. Also initial level of fitness: can be manipulated for overload but is predicated by the status of the individualThis information is solely is taken from Moffatt’s lectureb. One way to measure intensity or how hard someone works is through HRi. Radial is better than carotid artery because pushing on the carotid too hard which can cause mislead readings because of baroreceptorsii. There are other ways to measure intensity1. Calories consumed2. Percentage of oxygen consumedc. There is a relationship between O2 consumption and HRHR 60% VO2 50%d. The most common way to measure intensity is through HRIV. Back to the study in 1957 by Marty Carbone (?)a. Tried to understand how he could improve cardiovascular functions in individualsi. Study brought subjects into lab and tested them for baseline measurements on TM to find out where their starting point wasii. Then assigned them to 3 random training running groups1. Group 1 trained at 115 bpm2. Group 2 trained at 155 bpm3. Group 3 trained at 135 bpma. Only ones that showed CV improvement and aerobic fitness improvement were the 155bpm group post trainingb. Based on this he concluded that in order to see improvements you had to reach your TH (target/training heart rate)i. THR= (HRmax-HRrest) * .6 + RHR Cardiac ReserveAt about 60% of maximal HR corresponds to about 50% of maximal oxygen consumptionThis information is solely is taken from Moffatt’s lecture1. HR,ax=220-age2. RHR can be done by radial pulseii. (205-80) *.6 +80 =1551. He concluded that you have to work at this THR to see optimal improvements2. No stimulation of heart= no effectsiii. This takes into account1. age because we know maximal HR changes with age2. Overall fitness also changes because it lowers RHRa. These change ranges of cardiac reserveV. What if you are 50 and haven’t exercise in past 30 years, what do you do?a. Can’t just tell them to start running at 150 bpm because elders aren’t as young and adjustable as we arei. He did a study where the objective was to improve CVS and reduce body fat1. Ralph wanted to be fit but was wondering how anybody could enjoy doing this because it just caused a lot of pain. Well prescriptions assigned shouldn’t have given him that much pain. He apparently did more than the prescription and that is why he felt like he was falling aparta. CVS can handle it but muscles and joints cannot so be cautious when designing prescriptionsVI. Older person/unfit/overweighta. What is the hurry?i. It can take people years to get as fat as they do but only a few weeks to lose weightb. Manipulation over time is key*****i. Advantage is habituationVII. The more intensity, the greater the CV improvement (commonly VO2max)This information is solely is taken from Moffatt’s lecturea. Sometimes there is a point of no returni. Can it really benefit you to go at 90% instead of 85% of HR?1. Yes you will get little improvements but the risk of over doing it is much greater even as young peopleVIII. The longer you spend training per session the more you can expect that maximal oxygen consumption to improvea. 5 minutes would only be used for like elderly people who are trying to ease their way into improving CVSIX. You see the same trend for frequency a. You can improve CV fitness assuming intensity and duration (college kids) align with THR as early as 2 daysi. Duration (thresh: no less than 12min) suggested to be 30minii. Key variable that has to be in place for optimal improvements is intensity1. There are thresholds for the othersX. Initial levels of fitness (ILF)a. Recognize that if you start out as unfit then you have greater room for improvementi. So level of fitness that you start with will have a bearing on the rate of which improvements might occurii. Someone who is bed ridden for example can improve 20-30% of their CVF because lying in bed causes your aerobic capacity to drop very rapidly and low1. Comparing this to a 45 VO2max college student, the lower VO2max person of ~25 would show more improvementXI. People training 6/7 times a week overt train and their body forces them to cutbacka. This doesn’t probably improve CV but may be beneficial to calorie burningXII. How do we rectify training at different modes of activity?a. Cross training has an effectiveness issue if you do it for a single purpose like swimmingi. Is there merit if you bicycle if you are trying to improve swimming? Not reallyThis information is solely is taken from Moffatt’s lectureb. Training is specific: This is called task specificityi. Particular for aerobic training; see something different for muscular trainingii. Study by Frank1. Randomly assigned college students: 1 group after bicycling and 1 group after TM a. Post test results showed runners increased VO2max on TM but not on bicycle but cyclers increased VO2max when measured on the bicycle but not the TMb. Training was task specific in this casec. If you want to swim free style you don’t train by doing back or breast stroke i. Important for R.O.M. and speed for task requiredXIII. How much is too much? Point of diminishing returns?a. You can maintain CVF by not working as hard as it took you to get therei. Frequency had same trendii. Although it took 6 weeks and 5d/wk to get to
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