APK4125 C - Exam 3

What is the typical time period for a Mesocycle? Why?

4-6 weeks

The body responds best to 4-5 weeks of incremental stress

What is the typical time period for a microcycle?

One week

Within a meso cycle, what is changing? For what reason?

Only one variable will change (depending on the goal: duration, frequency, or intensity) per microcycle until the last 1 or 2 microcycles.

Designed this way to focus predominantly on one goal.

What is it called when we increase stress within a mesocycle, until the last 1 or 2 microcycles?

Loading:deloading

True or False: At the end of a mesocycle, we will change most variables (intensity, frequency, and duration).

True

Depending on the long-term goal of the client

What combination of intensity and frequency had the highest client adherence?

Moderate Intensity - High Frequency

What combination of intensity and frequency had the most changes (most beneficial)?

Hard Intensity and High Frequency

What does the frequency, intensity, and duration of the exercises we program depend on?

Goals (adaptations wanted) of the client

Initial health/fitness levels

Preferences

Time constraints

What adaptations normally increase with CV training?

Heart Volume

Hemoglobin

Stroke Volume

Cardiac Output

VO2 max

a-v O2 diff

Lung volume

Mitochondrial enzymes

Mitochondria

Fat oxidation

Strength of connective tissue

Heat acclimatization

HDL cholesterol

Mood/Mental State

Myoglobin stores

What adaptations normally decrease with CV training?

Resting HR

Resting BP

Body Fat

Total Cholesterol

LDL Cholesterol

Specific Chronic Disease Symptoms

Are central adaptations short term or long term?

Short term

Peripheral adaptations are long term

What CV training adaptations are central?

Anything pertaining to CO:

• increase plasma volume

• Increase stroke volume

• Increase muscle pump

• Increase respiratory pump

• Increase venoconstriction

• Increase contractility

How long after exercising do we see Central adaptations?

10-14 days

What CV training adaptations are peripheral?

Anything pertaining to the a-v O2 diff in the Fick’s equation (VO2 max = CO * a-v O2 diff):

• Increase capillary number

• Increase capillary recruitment

• Increase mitochondria

• Increase oxidative enzymes

• Increase myoglobin

How long after exercising do we see Peripheral adaptations?

Over 12 weeks

Items to include in a program:

1. Specific Frequency, including the days (MWF, explains rest days)

2. Mode of Exercise

3. Relative Intensity (physiologic)

4. Either Absolute Intensity or another form of Relative Intensity (non-physiologic)

5. Duration

6. Microcycle Volume

Give examples of Relative Intensity (physiologic)

HR Reserve, percentage HR max, VO2 percentage

True or False: Relative Intensity can still be programmed for clients on medications that affect HR.

False:

Clients on medications that significantly influence HR, like Beta-blockers. Instead use modified Borg.

Give examples of absolute intensity

MPH, Watts, Kgm/min

Should be mode specific

Why do we normally prescribe absolute intensity to go with relative intensity (physiologic)?

Most clients aren’t familiar with their HRR at different intensities.

Absolute should only be used if acquired from testing though.

Examples of Relative Intensity (non-physiologic)

RPE, Modified RPE, OMNI scale, Talk test, Counting Talk test

Only prescribed if relative intensity can’t be prescribed, or absolute can’t be prescribed.

True or False: Relative Intensity (non-physiologic) is just as accurate as Absolute Intensity or Relative Intensity (physiologic)

False

Are the adaptations that occur for one patient at a given relative intensity the same for another patient at that same relative intensity?

No

Absolute intensities - are general measurements of intensity that apply to anyone.

Relative - specific to person and will illicit different absolute intensities.

The ACSM guidelines prescribes ranges of intensity and duration. Should we prescribe our patients ranges for relative or absolute intensities?

No

Acceptable range is plus or minus 5 of the specific number we want them to be at.

We give this plus or minus, so that patients aren’t too strict on the number since they normally fluctuate slightly.

Exercise mode, or type, is primarily prescribed based off …?

The goal of the client

Preference

Health and physical ability

For patients with a goal of “losing weight”, what type of exercises will we prescribe?

Those that burn the most amount of kcals, so more muscle mass that is involved.

True or False: Intermittent exercises, like HIIT or stop-and-go sports, may be used to accumulate the recommended frequency, intensity, and time needed for cardiorespiratory fitness.

True

Rank these exercises from least to most complex:

1. Running

2. Basketball

3. Indoor Cycling

4. Jumping Rope

3<1<4<2

Type A: Indoor cycling, walking, aqua-aerobics, and slow dancing

Type B: Jogging/running, rowing, stair climbing, hiking, nordic skiing, elliptical training, and spinning

Type C: Aerobic dancing, step aerobics, in-line skating, nordic skiing, jumping rope, simulated climbing, and fast dancing

Type D: Basketball, downhill skiing, handball, racket sports, swimming

True or False: All modes are equal feeling of intensity for everyone, which is why we use RPE to determine effort/difficulty.

False

We prefer HR over RPE, bc each individual will have varying RPE’s per mode.

Describe Borg’s RPE and modified RPE and how they are tied to cardiovascular training?

Borg’s RPE scale goes from 6-20, which correlates perceived exertion with HR by multiplying HR by 10. For a 20 y/o.

Ex. Someone perceives they are at an intensity of 12 and their HR is 120. (Makes sense)

Borg’s modified RPE scale goes from 1-10, and correlates perceived exertion with % of HRR.

Ex. Someone who perceives they are at an intensity of 6 and their HRR is 60%.

What influenced RPE?

Medications

Age

What is it called when someone perceives their intensity is at 16 on Borg’s RPE, but their heart rate is 120? What are some thing that could cause this sense of heightened intensity?

They are not perceiving intensity correctly. They are overestimating their exertion/activity.

Other reasons they may have a lower HR is use of medication like Beta-blockers. Or it feels more intense because they feel pain or exertion from other systems not CV. (Soreness from resistance training etc).

What is it called when someone perceives their intensity is at 12 on Borg’s RPE, but their heart rate is 160? What are some things that could cause this sense of heightened HR?

They are misperceiving their intensity. They are underestimating their intensity.

Reasons: stimulants like caffeine, illicit drugs, or ADHD med like adreall.

Which type of muscle fibers has a higher lactate threshold?

Type 1 - less fatiguing

Describe lactate threshold

The point at which we can no longer remove lactate fast enough so it does not accumulate.

It is a sign that we are using glycolysis as our energy system, since pyruvate is a byproduct of glycolysis that is converted to lactic acid.

A combination of these things leads to an increase in lactate?

• Low muscle oxygen

• Accelerated glycolysis

• Reduced rate of lactate removal

• Recruitment of Type II muscle fibers

True or False: We can easily measure lactate threshold during exercise sessions.

False

There is no easily assessable way to monitor lactate threshold during exercise sessions, but lactate levels largely dictate how a client feels during exercise.

How do we measure lactate threshold then?

As a % of VO2 max

What are the five training sessions and what do they represent?

1. Overdistance - regenerative/low-intensity endurance training

2. Endurance - aerobic threshold (metabolic event #1) - Onset of Blood Lactate Accumulation (OBLA)

3. Tempo - moderate/sweet spot endurance training

4. Lactate Threshold - Maximal Lactate Steady State (MLSS) or anaerobic threshold (metabolic event #2)

5. VO2 max - interval training sessions

Is the OBLA or MLSS associated with the heart rate deflection point (HRDP)? What does that mean?

MLSS

HRDP - HR plateaus. Client won’t be able to maintain that pace for much longer.

MLSS is also associated with ventilatory threshold/

True or False: We can estimate MLSS directly from HR during GXT.

True

MLSS = HRDP

How does exercise affect these phases of training?

Graph will be shifted due to the adaptations leading to - high intensity needed before reaching OBLA and MLSS.

For the general public, lactate threshold is around 60-70% of VO2 max. For de conditioned individuals, lactate threshold is around 40-45% VO2 max.

How long do changes in lactate threshold normally take?

At least 8 weeks, but normally months. They are metabolic changes.

First couple of weeks we see small changes from SV improves as plasma volume increases, and mechanical efficiency.

Why do we prefer to use HRR instead of HR max when prescribing CV training?

HR will respond to factors like dehydration, fatigue, and stimulants.

HRR incorporates client’s resting HR and the autoregulatory nature of HR.

Percentage of heart rate reserve (% HRR) is considered to have a ____ to ____ relationship with VO2 max reserve.

1 to 1

How is HRR calculated?

HR matching HRR = (max HR - resting HR) * Desired Intensity + resting HR

% of HRR does not add back the resting HR.

What do we need to calculate kcal expenditure using HRR reserve?

VO2 reserve

1 MET =

3.5 mL/kg/min

Describe the talk-test

Very general intensity monitor based on how easily you can speak while exercising.

Client recites a standard phase, often the Pledge of Allegiance.

• Light intensity: Can speak the full sentence comfortably without getting out of breath.

  • two sentences w/o getting out of breath

• Moderate intensity: Need to pause occasionally to breathe while speaking

  • Between 2 words and 2 sentences

• Lactate threshold is considered to be in between moderate and vigorous.

• Vigorous intensity: Can only say a few words before needing to stop for breath

  • Only 2 words

Describe the counting talk test

Slightly more structured version of the talk test used to estimate exercise intensity:

• The person takes a maximal breath in, then counts out loud at a normal speaking pace (“1-one thousand, 2-one thousand…”) until they need another breath

• They should not hold their breath at any point

How it’s used:

• First, determine the maximum number they can count to at rest or baseline

• Then prescribe exercise intensity based on a percentage of that number during activity.

• The lower the percentage (# of sec when exercising/# of sec at rest) = the more intense the workout.

Key points:

• It has high validity, showing a strong correlation with % heart rate reserve (r = -0.92)

• However, it’s more accurate but less practical, since it can be fatiguing and harder for clients to use continuously during exercise.

• Normally used in a group setting.

With which population would we use Borg’s RPE for relative intensity (non-physiologic)?

Younger population (since max HR is 200 - matches RPE max of 20), if used in testing as well.

How do we use modified Borg’s RPE with patients during CV training, as a relative intensity (non-physiologic) measure?

Compare % of HRR in multiples of 10 with modified Borg’s RPE.

If we want them to go at a 60% HRR, we say 6 on the modified Borg scale.

Do we typically use OMNI RPE Scale to prescribe intensity?

No, unless person cannot asses their intensity level.

Do we typically use METs to prescribe intensity?

Not as useful

Technically classified as an absolute measure of intensity

METs are more used in retrospective to try to calculate kcals burnt without HR.

Which medications don’t affect BP nor HR?

Lipid medications

NSAIDs

Antidepressants (if small dosages)

Antihistamines

Hypothyroid agents

Weight-loss agents

Which medications reduce HR?

Beta-blockers

Calcium-channel blockers

Antiarrhythmic agents

Which medications increase HR?

Vasodilators

Antidepressants (depends on dosage)

Stimulants like ADHD medications or caffeine

What medication requires us to use other method than HRR because HR reductions are significant up to 30 bpm for submaximal efforts?

Beta-blockers

Technically also Antiarrhytmic agents, but not as common.

In that case, we would use modified RPE. Max percentage HRR - 50%

What is/are the factors that affect HR max?

Only Age

True or False: We should always ask clients/patients if they have taken their medication correctly before exercising or GXT?

True

What are the ACSM guidelines recommendations for frequency?

5 days of moderate intensity

Or

3 days of vigorous intensity

What do the ACSM guidelines consider Vigorous intensity?

60-85% HRR

Anything over 85% is considered max training.

What do the ACSM guidelines consider Moderate intensity?

40-59% HRR

What do the ACSM guidelines consider light intensity?

30-39% HRR

What are the ACSM guidelines recommendations for time/duration?

Moderate intensities: 30-60 minutes (totaling 150 minutes or more per week)

Vigorous intensities: 20-60 minutes (totaling 75 minutes or more per week)

Less than 20 minutes may still be beneficial for sedentary individuals.

What are the ACSM guidelines recommendations for mode?

Rhythmic aerobic exercises involving large muscle groups

True or False: We don’t want the client to go past lactate threshold during vigorous intensity workouts, but they can get close.

True

Fatigue too quick if they do

How are MET-min/week calculated?

MET x total mins that week

What are the ACSM guidelines recommendations for exercise volume?

500-1000 MET-min/week

Achieve at least 7,000 steps

What is the ACSM suggestion for rate of progression?

Increase duration across microcycles, not intensity which could lead to failure to adhere.

“Initiate exercise at a light-to-moderate intensity in currently inactive individuals and then increasing duration as tolerated is recommended. As increase in exercise duration per session of 5-10% weekly every 1-2 weeks over the first mesocycle of a training program is reasonable for the average adult. “

• ACSM says 5-10 minutes weekly, but Dr. Gordon said general rule of thumb is 5-10%.

Avoid increasing multiple variables (FITT) at the same time per microcycle.

How can we find the percentages of HRR that match each phase of CV training?

Endurance: add or subtract 2.5% from the OBLA

Lactate threshold: add or subtract 2.5% from the MLSS

Tempo: between the Endurance and the Lactate threshold %s

Endurance: 40 until the OBLA

VO2 max: anything above the MLSS

How do we decide what phase of training our client should be in?

Match it to their specific performance goal.

Takes at least 16 weeks (4 months) to train it, and we build a macrocycle around the comp.

True or False: Macrocycles for endurance athletes or clients with aerobic goals are normally focused on one major event.

True

A race or a racing event.

To use this style of training the participant must have

a performance goal, and they must have at least 4 months to train before the goal date.

What trends do we see for intensity and volume over time with CV training? (Progression)

Intensity increases

Volume decreases

How does amount of time spent in Over-distance training change across the Preparatory - Pre-competition - Taper - Competition - Transition phases?

Prep - 60%

Precomp - 55%

Taper - 55%

Comp - 55%

Transition - 85%

How does amount of time spent in Endurance training change across the Preparatory - Pre-competition - Taper - Competition - Transition phases?

Prep - 30%

Precomp - 25%

Taper - 25%

Comp - 20%

Transition - 5-10%

How does amount of time spent in Tempo training change across the Preparatory - Pre-competition - Taper - Competition - Transition phases?

Prep - 5%

Precomp - 5-10%

Taper - 5-10%

Comp - 5-10%

Transition - 0-5%

How does amount of time spent in Lactate-Threshold training change across the Preparatory - Pre-competition - Taper - Competition - Transition phases?

Prep - 5%

Precomp - 10-15%

Taper - 10-15%

Comp - 5-10%

Transition - 0%

How does amount of time spent in VO2 Max training change across the Preparatory - Pre-competition - Taper - Competition - Transition phases?

Prep - 0%

Precomp - 0-10%

Taper - 2-5%

Comp - 0-5%

Transition - 0%

Describe the goals for training in OverDistance

Creation of an aerobic base (improving submax VO2 primarily a-v O2 diff):

• creating mitochondria

• Mitochondrial enzymes

• Capillaries

• Myoglobin

• Increases stroke volume

• Improving fat utilization with corresponding glycogen sparing

Describe the goals for training in Endurance phase

Creation of an aerobic base (improving submax VO2 primarily a-v O2 diff):

• creating mitochondria, mitochondrial enzymes, capillaries, myoglobin, increasing stroke volume, and improving fat utilization with corresponding glycogen sparing.

Doing all of this with the presence of lactate accumulation

Describe the goals for training in Tempo phase

Improvement of mechanics at this pace

A shifting of the lactate threshold

An improved buffering capacity of lactate.

Describe the goals for training in Lactate Threshold phase

Improvement of mechanics at this pace

A shifting of the lactate threshold

Improvement in Anaerobic capacity

An Improved tolerance of intensity

Describe the goals for training in VO2 max phase

All-out performance

Improvement of mechanics at this pace

Improve tolerance of intensity

Increase in ability to perform at all out intensity

What do each of the variables of training (FITT) depend on?

F - depends on the cycle of training (or mesocycle)

I - dependent on MLSS and OBLA

T- time: depends on the overall goal

T - type: depends on the overall goal

Which phase(s) normally has the longest duration exercises?

OverDistance and Endurance

True or False: Clients in the OverDistance or Endurance phases may incorporate sessions longer than their goal. For example, if their goal is to run a 5k, they might train for 60 minutes, even if their 5k time is shorter than 60 mins.

True

True or False: Clients in the Tempo and Lactate Threshold phase will typically have sessions a little shorter than the goal race.

False:

Tempo - always be shorter than the goal race

Lactate threshold - will never go over half of the length of any goal race.

The duration of the VO2 max sessions must always be less than _____ minutes.

15

Roughly ____% of total time before event is spent in the preparatory phase.

75

What is the main goal of the preparatory phase?

Increase volume of daily exercise to levels higher than goal distance

Roughly ____% of total time before event is spent in the pre-competition phase.

20

What is the main goal of the pre-competition phase?

Increase intensity to levels higher than enough for competition

Roughly ____% of total time before event is spent in the taper phase.

5

What is the main goal of the taper phase?

Allow the body to fully recover before competition

Why do we not include a competition or transition phase for most clients using these phases of training?

When would we use them?

Client’s performance goal is one event.

We would use them if training a professional athlete who has a season and wants to continue to improve for next event. Transition phase would be used for one mesocycle after the goal competition, in this case.

Calculations: Provide the conversion factors for the following:

1. METs to MET-min

2. Relative VO2 to METs

   1. Units for Relative mL/kg/min

3. Absolute VO2 to Relative VO2

   1. Units for Absolute = L/min

4. Absolute VO2 to Kcal/min

5. Kcal/min to total Kcal spent

6. Relative VO2 to % of VO2R(eserve)

   1. Resting VO2 given or assumed to be 3.5 mL/kg/min

7. % of VO2 R to % of HRR

8. % HRR to modified RPE

9. % of HRR to HR

   1. HR max given or assumed to be 220-age

10. HR to % HR max

11. HR to RPE

1. METs * total mins = MET-min

2. Relative / 3.5 mL/kg/min = METs

3. Absolute * 1000/BW (in kg) = Relative

4. Absolute * 5kcal/L = kcal/min

5. Kcal/min * min = total kcal

6. (Relative - resting) *100 / (VO2 max - resting) = % of VO2R

7. % of VO2 R = % of HRR (1-to1 relationship)

8. modified RPE * 10 = % of HRR

9. (% of HRR * HR max-resting HR)/100 + resting HR = HR

10. HR/HR max = % of HR max

11. RPE*10 = HR

One training variable should be increased continuously during a mesocycle until the deload week. What variable do we increase using preparatory vs precompetition?

Preparatory we increase volume.

Pre-competition we increase intensity.

What factors of muscular fitness are health-related goals?

Muscular strength and Muscular Endurance