AEROBIC EXERCISES

PHYSICAL ACTIVITY

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

EXERCISE

Planned and structured physical activity designed to improve or maintain physical fitness

FITNESS

• ability to perform physical work.

• Requires cardiovascular functioning, muscular strength and endurance, and musculoskeletal flexibility

• Based on direct or indirect measurement of the body's maximal oxygen consumption

• influenced by age, gender, heredity, inactivity, and disease

• Estimation of maximal oxygen consumption

MAXIMAL OXYGEN CONSUMPTION (VO2max)

• Measure of body's capacity to use oxygen

• Expressed as mL/kg/min

ENDURANCE

The ability to work for prolonged periods of time and the ability to resist fatigue.

• Muscular

• Cardiovascular

two types of endurance

AEROBIC EXERCISE TRAINING (Conditioning)

• Augmentation of the energy capacity of the muscle by means of an exercise program.

• Training is dependent on exercise of sufficient intensity, duration, and frequency(FIT/FITT)

• Training produces cardiovascular and/or muscular adaptation and is reflected in an individual’s endurance.

• Specificity principle: individual improves in the exercise task used for training and may not improve in other tasks.

ADAPTATION

• Significant changes can be measured in a minimum of 10 - 12 weeks

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

• Dependent on ability of organism to change and training stimulus threshold

• Will adapt to the training stimulus over time

Myocardial Oxygen Consumption

Measure of oxygen consumed by the myocardial muscle

• heart rate

• systemic blood pressure

• myocardial contractility

• after load

Need for oxygen determined by

DECONDITIONING

• Occurs with prolonged bed rest

• Effects of _______are seen in the patients who had an extended, acute illness or long-term chronic condition

1 . muscle mass

2. strength

3. cardiovascular function

4. total blood volume

5. plasma volume

6. orthostatic tolerance

7. exercise tolerance

8. bone mineral density

DECONDITIONING Decrease in

ENERGY EXPENDITURE

• Energy is expended by individuals engaging in physical activity and is often expressed in kilocalories.

• Activities can be categorized as light, moderate or heavy by determining the energy cost

Kilocalorie

• is a measure expressing the energy value of food.

• amount of heat necessary to raise 1 kilogram (kg) of water 1°C.

MET

• defined as the oxygen consumed (milliliters) per kilogram of body weight per minute (mL/kg).

• equal to approximately 3.5 mL/kg per minute.

1800 to 3000 kcal per day

The average individual engaged in normal daily tasks expends

more than 10,000 kcal per day

Athletes engaged in intense training can use

Stress testing

• serves as a basis for determining exercise levels or the exercise prescription.

• – Have had a physical examination.

  – Be monitored by ECG and closely observed at rest, during exercise, and during recovery.

  – Sign a consent form

three to four times a week

Optimal frequency of training is generally

Overload

stress on an organism that is greater than that regularly encountered during everyday life

40-50% VO2max

Intensity for sedentary or deconditioned

80-90% HRmax(advanced clients/ athletes)

Intensity for Athletes

40-60% HRmax

Intensity for Geriatrics

70% HRmax

Intensity for Healthy young individuals

220 minus age

Determine Maximum Heart Rate (HRmax)

HRrest + 60–70% (Heart Rate Reserve/HRmax-HRrest)

Determine Exercise Heart Rate

shorter, longer

The greater the intensity of the exercise, the___ the duration needed for adaptation; and the lower the intensity of exercise, the ____the duration needed

20- to 30-minute session

______ session is optimal at 60% to 70% MHR

45-minute continuous exercise period

When the intensity is below the heart rate threshold, ________exercise period may provide the appropriate overload.

10 to 15 minute exercise periods

With high-intensity exercise, _____exercise periods are adequate

3 five-minute daily periods

_______ daily periods are effective in some deconditioned patients

Reversibility Principle

• Detraining occurs rapidly when a person stops exercising.

• After only 2 weeks of detraining, significant reductions in work capacity can be measured, and improvements can be lost within several months.

Warm-Up Period

• To enhance the numerous adjustments that must take place before physical activity.

• The ____ should be gradual and sufficient to increase muscle and core temperature without causing fatigue or reducing energy stores.

10 minute period, 20 beats/min

Characteristics of the warm up period include:

– A _____ period of total body movement exercises, such as calisthenics, and walking slowly.

– Attaining a heart rate that is within ______ beats/min of the target heart rate

Aerobic Exercise Period

• the conditioning part of the exercise program.

• The ____ period must be within the person’s tolerance, above the threshold level for adaptation to occur, and below the level of exercise that evokes clinical symptoms

• Continuous

• Interval

• Circuit

• Circuit-interval

Four methods of training that challenge the aerobic system

Continuous

it is a method with no rest with intensity not lower than THR

Interval

it is a method with rest, same modes of exercise is done

Circuit

it is a method with a series of exercise activities

Circuit-interval

it is a method rest, different modes of exercise is done

Cool-Down Period

• Prevent pooling of the blood in the extremities

• Prevent fainting by increasing the return of blood to the heart and brain as cardiac output and venous return decreases.

• Enhance the recovery period with the oxidation of metabolic waste and replacement of the energy stores.

• Prevent myocardial ischemia, arrhythmias, or other cardiovascular complications

• Total-body exercises such as calisthenics and static stretching are appropriate.

• The period should last 5 to 10 minutes