Training

Components of a Workout:

— Warm Up

Benefits include:

• improved performance by 1-10%

• gets head in the game

• primes the “machine”

Mechanisms:

• increased blood flow to active muscle

• increase in ATP production

• increase in compliance

• improved reaction time

— Training

Benefits include:

• improve fitness

• faster, stronger, better

• focus on a component of fitness

FITT Principle

• Frequency

• Intensity

• Time

• Type

— Cool Down

Benefit:

• return cardiovascular function to normal levels slowly

• more important in older individuals

• good time for flexibility training

Rating of Perceived Exertion (RPE)

• measure of perceived intensity

• based on HR

• easily used in the field

• Used most often with heart rate

Metabolic Cart

— used to measure gas exchange during ventilation (at rest or during exercise)

• measures oxygen consumed and carbon dioxide produced

• measured in VO2

Common Measures

oxygen consumption (VO2)

• absolute: oxygen consumed per minute

• relative: oxygen consumed per minute due to body mass

Respiratory Exchange Ratio (RER)

• Ratio: CO2 produced / O2 consumed

• estimate carb vs fat utilization

Lactate Threshold

— point at which blood lactate accumulation increases markedly

• interaction of aerobic and anaerobic systems

• measure of anaerobic shift point

• Good indicator of potential for endurance exercise

• usually expressed as a percentage