AEROBIC EXERCISE

PHYSICAL ACTIVITY

• Any bodily movement produced by the contraction of skeletal muscles that result in a substantial increase over resting energy expenditure

EXERCISE

Any planned and structured physical activity designed to improve or maintain physical fitness

PHYSICAL FITNESS

• Ability to perform physical work

• Requires cardiorespiratory functioning, muscle strength and endurance, and musculoskeletal flexibility

• Term also used: Optimum body composition

• Must be physically active to be physically fit

MAXIMUM OXYGEN CONSUMPTION (VO2MAX)

• Measure of the body’s capacity to use oxygen

• Maximum amount of oxygen consumed per minute when the individual has reached maximum effort

  • Maximum heart rate leads to loss of body fat

ENDURANCE

• Measure of fitness

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

Muscular Endurance

ability of an isolated muscle group to perform repeated contractions over a period of time

Cardiovascular Endurance

• ability to perform large muscle dynamic exercise for prolonged periods of time

  • Total body is fatigued or exhausted

  • Activities

    • Walking

    • Swimming

    • Biking

AEROBIC EXERCISE TRAINING

• Augmentation of the energy utilization of the muscle by means of an exercise program

ADAPTATION

• Results in increased efficiency of the cardiovascular system and the active muscles

  • Body is already used to the intensity of the exercise

  • Apply Overload Principle once the body has ___

  • Increased fitness level =  Increased intensity

ability of the organism to change and training stimulus threshold

Adaptation is dependent on…

MYOCARDIAL OXYGEN CONSUMPTION

• Measure of oxygen consumed by the myocardial muscle (muscle)

Afterload

•  determined by left ventricular wall tension and central aortic pressure

Coronary Blood Flow

Main source of supply for myocardial oxygen consumption

DECONDITIONING

• Decrease in Vo_2max, Cardiac Output (Stroke Volume), and Muscular Strength

• Occurs with prolonged bed rest

Decreased muscle mass

• muscles will atrophy

Decreased cardiovascular function

• heart and lungs are used to being at rest

Decreased total blood volume, plasma volume, and heart volume

• body does not feel the need to pump much blood

Decreased orthostatic tolerance

•  tolerance of the heart to change position 

Decreased mineral density

follow Wolff’s Law

ENERGY SYSTEMS

• Metabolic systems involving a series of biochemical reactions resulting in the formation of ATP, carbon dioxide, and water

Phosphagen Energy System, ATP-CP System

lPhosphocreatine (Chemical), Anaerobic, Small Max Capacity (0.7 mol ATP), Great Power (3.7 mol ATP/min), First 30 sec (Kisner)-8-10 sec (Guyton), Short, quick bursts of activity

• Jumping

• Weight Lifting

• 100m Dash

• First part of Diving

Anaerobic System/ Glycogen Lactic System

Glucose (Glycogen); Anaerobic; Intermediate (1.2 mol ATP); Intermediate (1.6 mol ATP/min); Duration- 30-90 (Kisner)1.3-1.6 (Guyton); Activities-Moderate intensity and short duration;

• 400m Dash

• 100m Swim

• Tennis

• Soccer

Aerobic System

Oxygen; Glycogen, fats, and proteins; Aerobic Activity; Great (90.0 mol ATP); Small Max Power (1.0 mol ATP/min); Predominates; > 90 sec of exercise; Activites-Prolonged; Sustained contraction

• Marathon

• Jogging

• Cross Country Skiing

ENERGY EXPENDITURE

• Energy is expended when engaging physical activity

• Expressed in kilocalories

MET

• oxygen consumed (milliliters) per kilogram of body weight per minute

  • Energy going out

  • Unit: mL/kg

  • Approximately 3.5 mL/kg per minute

  • Heavier individual = More ___s consumed

Kilocalorie

• measure expressing the energy value of food

  • Amount of heat necessary to raise 1 kg of water 1°C

  • Energy going in

Light Activity

• 2.0-2.9 METs

• 3.5-10.15 mL/kg per minute

Moderate Activity

• 3.0-5.9 METs

• 10.5-10.65 mL/kg per minute

Vigorous Activity

• 6-8.8 METs

• 21-30.8 mL/kg per minute