Principles of Aerobic and Anaerobic Exercise

Adult ACSM physical activity recommendations

• 150-300 min/week of moderate intensity activity OR 75-150 min/week of vigorous intensity activity

• resistance training at least 2 days/week with at least 1 set of 8 to 12 repetitions for all major muscle groups

Child Ages 3-5 ACSM physical activity recommendations

active throughout the day

Child Ages 6-17 ACSM physical activity recommendations

• 60 or more minutes/day of moderate to vigorous physical activity

• activities that promote muscle strength 2-3 days/week

Energy Systems defined

Metabolic systems involving biochemical reactions resulting in the formation of metabolites used for cell function and activity

What are the three types of energy systems?

1. phospagen system (ATP-PC)

2. Anaerobic Glycolytic System

3. Aerobic System

Energy Systems curve

Phosphagen System (ATP-PC)

• no oxygen required, uses ATP and PC

• energy for short, quick bursts of activity

• major energy source for first 30 seconds of exercise

Anaerobic Glycolytic System

• no oxygen required, uses glucose through glycolysis (slow glycolysis)

• energy for moderate intensity, short duration activities

• major energy source for 30th-90th second of exercise

Aerobic System

• oxygen required, uses glycogen, fats, and protein through Krebs cycle and electron transport chain

• energy for low intensity, long duration activities

• predominate energy source after 2nd minute of exercise

Aerobic Exercise

Aerobic exercise is defined as

continuous training consisting of large, rhythmic movements for asustained duration (running, walking, jogging)

what type of system(s) does aerobic exercise use?

aerobic energy system

anaerobic exercise is

shorter duration, high intensity exercise (weightlifting, resistance bands, exercise machines, etc)

anaerobic exercise utilize which system(s)

phosphagen and anaerobic glycolytic systems

What are the three principles of exercise?

1. overload principle

2. specific adaptation to imposed demands (SAID) principle

3. Reversibility principle

What is the overload principle

• guides the use of resistive exercise in improving muscle performance

• If muscle performance is to improve, resistance load must exceed metabolic capacity of the muscle (challenge the muscle)

what is the SAID principle?

• To improve specific muscle performance elements, the resistance program should match those elements

• create specific exercises to best meet goals of patient

Reversibility Principle

• If training is stopped, the improvements are reversed and detraining begins 1-2 weeks after stopping resistance exercises (lost in average of 2-4 weeks)

What are the three muscle performance parameters?

1. strength

2. power

3. endurance

Strength

muscle’s ability to exert force during a single maximal effort

power

muscle’s ability to exert force over time

power formula

Power = (Force * Distance)/Time

Endurance

muscle’s ability to continue to perform repetitions or sustained activities while resisting fatigue

what two things increases linearly with increasing workload/exercise intensity?

• heart rate (10bpm/MET)

• systolic blood pressure (10 mmHg/MET)

what decreases slightly or remains undchanged with increased exercise intensity?

diastolic blood pressure (vasodilation)

what remains unchanged during increased exercise intensity?

SpO2

what increases up to 4x during increased exercise intensity

• respiratory rate (from 12 to 48 breaths/min)

• cardiac output (from 5L to 25-30L/min with max activity)

what increases 8x with increased exercise intensity

tidal volume ( from 0.5L/breath to 4.0L/breath)

what increases 30x with max activity

minute ventilation

what is an abnormal response/red flag?

resting SBP greater than 180 mmHg or DBP greater than 105 mmHg, exercise contraindicated

what blood pressure should you stop exercise?

220/105 mmHg

at what amount of SBP decrease should you stop exercise?

more than 10 mmHg

what other reasons should you stop exercise

unexplained dyspnea, abnormal heart rate response, chest pain, arm pain, dizziness, confusion, lightheadedness, pallor

at what abnormal heart rate response should you stop exercise?

10 beats/min

what does FITT-VP stand for?

F- frequency

I- intensity

T- type

T- time

V-volume

P- progression

Frequency

number of exercise sessions per day or per weekly

initially low/high intensity and low/high rep exercises can be performed multiple times a day (great for post op)

initially low intensity and low rep exercises can be performed multiple times a day (great for post op)

Intensity

load or level of resistance

how to measure aerobic intensity?

% of VO2max, HR max, or HR reserve and/or Perceived Exertion (RPE)

How to measure anaerobic intensity?

% of 1 or 10 repetition max (1RM or 10RM), perceived repetitions in reserve (RIR), and/or RPE

is a 1 RM or a 10 RM preferable?

10 RM (sub max)

what tests can help get a baseline for aerobic intensity?

Bruce protocol, 6 min walk test

what test can help get a baseline for anaerobic intensity?

handheld dynamometer

Heart max (tanaka formula)

208 - (0.7 x age)

what do you take as a percentage of for intensity prescription?

a percentage of heart rate max

heart rate reserve

Max HR - Resting HR

How do you get the targeted HR intensity?

percentage of heart rate reserve + resting heart rate

what does the Borg Scale measure?

a subjective rating of how difficult a task is

repetition max definition

the greatest amount of weight or load that can be moved with control through the full, available range of motion a specific number of times before fatiguing (eg. 1 rep max, 10 rep max, % of rep max)

repetitions in reserve definition

number of repetitions that the individual feels they are from failure

metabolic equivalents (MET) definition

ratio of rate of energy expenditure during an activity to the rate of energy expended at rest

Type definition

mode of exercise (e.g. running, weightlifting)

concentric

e.g. weight lifting = shortening the muscle

eccentric exercise

lengthening the muscle = e.g. resistance bands

Time definition

duration of the exercise (time, rest minutes, number of sets)

volume definition

total amount of exercise

aerobic volume equation

frequency x time x intensity (MET-min/wk, kcal/wk)

anaerobic volume equation

total repetitions x intensity (per session or per week)

progression definition

how you make the exercise harder

what are some examples of progression?

• increase aerobic exercise by time

• increase weight by 5 pounds

• increase reps

• change body position

• add in a cognitive task

• change surface

if the person is weak what type of exercise should you choose?

strengthen and load

if the person has capacity to do something, what type of exercise should you choose?

consider alternatives such as fear avoidance or graded exposure

what exercise considerations improve strength?

60-80% of 1 RM, 8-12 reps, 2-3 sets; 40-60% of max effort

what exercise considerations improve power?

load exercise specific and may ranges from 0-95% 1RM, focusing on speed

what exercise considerations improve endurance?

light load with high repetitions (at or below 67% of 1RM)

for those who are untrained, how do you improve form and technique?

lighter loads with ligher repetitions

General Exercise Order

large muscle multi-joint —> small muscle multi-joint —> large muscle single joint —> small muscle single joint —> trunk stability

higher before lower intensity