14 Exercise Physiology Guide 3 Training Principles for aerobic exercise and Vo2 chapter 21 pp 453 457 470 482 1 Explain the concept of VO2 max include what it measures how you determine if a subject has reached it and explain how this information can be used VO2 is the maximum rate that the body can take up oxygen and utilize it so a higher number is good This is the benchmark of fitness This is proportional to exercise intensity as one in exercises it will increase as the intensity increases Criteria for a subject to be determined to reach their VO2 is that the subject must reach a level of exercise where their VO2 fails to increase anymore with increasing intensity If intensity can increase without VO2 increasing this means that their body has reached its aerobic limits and is now depending on anaerobically means for ATP If the subject voluntarily stops exercising they have most likely not reached their VO2max This is referred to as their peak VO2 2 What are some of the factors that can affect VO2 max Since vo2 is a measure of how efficient the body is at using oxygen any factor that affects oxygen usage will affect vo2 Such as activity running will achieve the highest vo2 as it uses the most muscle mass and thus most oxygen amount of mitochondria heredity gender males have more hemoglobin and muscle mass Training will obviously increase it to an extent at MOST 20 from pre training Age will affect it as it will increase in children It is usually constant with genders up to age 12 then it will increase in boys Adults usually reach their peak vo2 around age 25 then it will typically decline with age 3 Explain some of the factors responsible for the improvement in VO2 max through exercise Include the cardiovascular changes one might expect to see with exercise training Vo2max formula is CO x a vReturn and a vReturn doesn t really change in effect to training but CO changes substantially The increase in CO is what raises vo2 Anything that increases CO then Tony Berardi 14 like increasing venous return increases EDV via the Frank Starling mechanism and increasing heart contractility Changes that happen in the heart were covered in much detail in my last guide Vo2 affects one s recovery time after exercise as a greater vo2 means more oxygen for the body faster recovery 4 How does the concept of specificity apply when talking about VO2 max Here include mode of exercise subject fitness status and different types of equipment one might use to measure VO2 max You want a test that will use the most muscle mass Running Other tests that our not maximal treadmill runs are submaximal cycle ergometer tests These uses a submaximal heart rate that one achieves and predicts vo2 max from it As it is a prediction it is not the best way to assess vo2 Vo2 is assumed to follow a linear increase with heart rate which is not always true Heart rate mx is required to get a submaximal heart rate and 220 age is not too accurate so this can skew the tests It also assumes that all participants have the same efficiency in cycling not true with elites or trained cyclists There is also the step test This is simply stepping to a metronome for a 3 min time test Men seemed to test better at 24 steps 5 What factors account for gender differences in VO2 max Females will always have lower vo2 s with fitness matched male counterparts When all factors all equal women will be around 15 lower because their bodies simply do not have the same amount of hemoglobin Males also have more muscle mass and less fat Aerobic Training 1 Be familiar with factors which affect the aerobic training response intensity duration etc Whenever someone makes an exercise program for someone they use these factors to create the program just like how when you go to the gym you have sets and reps For aerobic exercise you always have the duration length of the activity frequency days per week intensity usually a Tony Berardi 14 percentage of you max heart rate or vo2 and mode type of exercise running swimming biking etc Intensity is the most important factor that can be manipulated to receive training benefits followed by frequency So this is saying if you work out really hard two days of the week you will get the same benefits as someone who works out really easy four days of the week With frequency you need at least two days a week to receive any benefits So hitting the road to run one day a week isn t cutting it 2 Maintenance of aerobic fitness gains To maintain one s fitness level we can really just maintain a high intensity of exercise for as low as two days a week This will prevent you from losing fitness 3 Understand various cardiovascular adaptations that occur with chronic training With training comes a lot of cardiovasular gains thus this is the point of exercise Your heart rate at rest will become lower because aerobic exercise increases one s parasympathetic input via the vagus nerve Resting heart rates of 35 BPM aren t rare The athlete will have a higher stroke volume meaning they pump out more blood with every heartbeat I don t know if he talked about the mechanisms for these adaptations so I m not going to review them If he did they are in my previous guide if you happened to get it 4 Explain the concepts of overload reversibility where it applies to training Understand different ways you can apply the overload principle Muscles adapt to stimuli or stress that is placed upon them So you stress the muscle and if the stress is large enough the muscle will be forced to grow stronger The mechanism for this is that the muscle is first destroyed and broken down and is then rebuilt to better respond that that stress In order to be broken down the stress on the muscle has to be great enough to break it down this is what overload means You have to overload the muscle to see gains Overload is the basic principle of strength training In order for the muscle to adapt and grow stronger you have to overload them to near maximal contraction Without this stimulus they will not grow stronger Reversibility means just like you gain strength you will lose it if you stop training Tony Berardi 14 5 What is the Karvonen formula What is an optimal target heart rate for cardiovascular adaptations use the Karvonen formula to calculate To calculate a target heart rate first you have to find the clients maximal heart rate This is done with the 220 age formula Once you get this age predicted max heart rate simply multiply it by whatever intensity you are
View Full Document
Unlocking...