This information is solely is taken from Moffatt s lecture PET3380C February 28 2013 Next 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 21st I We are going to talk about the physiological effects of training a We have been talking about biochemical adjustments to training i Cardiovascular CVS and respiratory II Prescription in which we can prescribe ways to stimulate the CVS to adapt a 1957 Finland researcher seminal study data still has great utility today in defining training programs consideration b Need to realize that when exercise prescriptions are put together you take into a The main point is that there are different programs for special populations III 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 Goal objectives of the person 1 Run marathon or improve CVS ii Medical history 1 Functionality after a heart attack 2 Diabetics 3 Obese people i F I T T 1 Frequency 2 Intensity vigor important 3 Time duration 4 Type mode a Also initial level of fitness can be manipulated for overload but is predicated by the status of the individual This information is solely is taken from Moffatt s lecture b One way to measure intensity or how hard someone works is through HR i Radial is better than carotid artery because pushing on the carotid too hard which can cause mislead readings because of baroreceptors ii There are other ways to measure intensity 1 Calories consumed 2 Percentage of oxygen consumed c There is a relationship between O2 consumption and HR HR 60 At about 60 of maximal HR corresponds to about 50 of maximal oxygen consumption VO2 50 d The most common way to measure intensity is through HR IV Back to the study in 1957 by Marty Carbone a Tried to understand how he could improve cardiovascular functions in individuals i Study brought subjects into lab and tested them for baseline measurements on TM to find out where their starting point was ii Then assigned them to 3 random training running groups 1 Group 1 trained at 115 bpm 2 Group 2 trained at 155 bpm 3 Group 3 trained at 135 bpm a Only ones that showed CV improvement and aerobic fitness improvement were the 155bpm group post training b 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 Reserve This information is solely is taken from Moffatt s lecture 1 HR ax 220 age 2 RHR can be done by radial pulse ii 205 80 6 80 155 1 He concluded that you have to work at this THR to see optimal improvements 2 No stimulation of heart no effects iii This takes into account 1 age because we know maximal HR changes with age 2 Overall fitness also changes because it lowers RHR a These change ranges of cardiac reserve V 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 are i He did a study where the objective was to improve CVS and reduce body fat 1 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 apart a CVS can handle it but muscles and joints cannot so be cautious when designing prescriptions VI Older person unfit overweight a What is the hurry i It can take people years to get as fat as they do but only a few weeks to lose weight b Manipulation over time is key i Advantage is habituation VII The more intensity the greater the CV improvement commonly VO2max This information is solely is taken from Moffatt s lecture a Sometimes there is a point of no return i 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 people VIII The longer you spend training per session the more you can expect that maximal oxygen consumption to improve a 5 minutes would only be used for like elderly people who are trying to ease their way into improving CVS IX 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 days i Duration thresh no less than 12min suggested to be 30min ii Key variable that has to be in place for optimal improvements is intensity 1 There are thresholds for the others X Initial levels of fitness ILF a Recognize that if you start out as unfit then you have greater room for improvement i So level of fitness that you start with will have a bearing on the rate of which improvements might occur ii 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 low 1 Comparing this to a 45 VO2max college student the lower VO2max person of 25 would show more improvement XI People training 6 7 times a week overt train and their body forces them to cutback a This doesn t probably improve CV but may be beneficial to calorie burning XII 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 swimming i Is there merit if you bicycle if you are trying to improve swimming Not really This information is solely is taken from Moffatt s lecture b Training is specific This is called task specificity i Particular for aerobic training see something different for muscular training ii Study by Frank 1 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 TM b Training was task specific in this case c 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 required XIII 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 there i Frequency had same trend ii Although it took 6 weeks and 5d wk to get to T2 you can maintain CVF at 3d wk because you stimulate the heart enough XIV Interval Training a System put …
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