HKIN 103

Principles of Physical Activity

And

Exercise prescription

GETTING STARTEDA little Exercise Physiology

Muscle Architecture

Muscle body Fasciculus Muscle fibre Myofibrils

Muscle Architecture

Muscle body Fasciculus Muscle fibre Myofibrils

Muscle Architecture

Muscle body Fasciculus Muscle fibre Myofibrils Sarcomere

Muscle Architecture-myofibrilar proteins

Myosin (large) Actin (smaller)

Muscle Architecture-myofibrilar proteins

Myosin (large) Actin (smaller)

Muscle Architecture-myofibrilar proteins

Myosin (large) Actin (smaller)

Muscle Architecture

Sarcomere Z-Lines Myosin filament Actin filament

Muscular Contraction

Sliding filament theory Calcium is released Actin slides over the myosin

(Benjamin-Cummings)

Muscle Contraction

A muscle cell

Mitochondria organelles

Bioenergetics: phosphorylation of ADP to ATP

CO2 + H2O+ >130 ATP

+ Oxygen

Free fatty acids

CO + HO+37 ATP

+ Oxygen

pyruvate

Carbohydratesglycogen

lactic acid+3 ATP

pyruvate

CArbohydratesglycogen

Creatine +1 ATP

Phosphocreatine+ ADP

Food Stuff

Bioenergetics

Movement uses PCr to initiate. Defers to Aerobic metabolism, but… Switches to the metabolic system that will

provide ATP as required.

Therefore the bioenergetic system that predominates in the supply of ATP will be decided by the intensity of exercise.

GETTING STARTEDThe PRINCIPLES of Physiologic Adaptation

The Principles

# 1 The principle of ‘Overload’ Muscles must work against a load that is greater

than normal to improve. The cardiovascular system must be overloaded to

improve. # 2 The Principle of ‘Progression’

Follow a plan The plan should follow common sense: Too hard,

too fast - too bad!!

The Principles

# 3 Principle of ‘Specificity’ To gain benefit, you must overload progressively

for that benefit. Strength,power,endurance, throwing, kicking,

jumping, high speed, low speed. Train for what you need!

# 4 The Principle of ‘Reversibility’ If you don’t use, you’ll lose it

The Principles

# 5 The Principle of ‘Diminishing Returns’ The fitter/stronger you get, the harder it is to get

fitter/stronger. # 6 The F.I.T. Principles

Frequency Intensity Time (duration)

Physical Activity Target Zone

F.I.T.T. Programming

F. = Frequency: number of times per week I. = Intensity: the level of intensity one

works out at, expressed as a % of maximum. T = Time: duration of exercise bout usually

expressed as minutes/sets. T. = Type of exercise

F.I.T.T. Programming

Threshold of training: the minimum amount of training that will produce a benefit.

Target Zone: A specific level of intensity and/or duration to derive a specific benefit.

Lactate Threshold: When the body’s metabolism switches to anaerobic methods.

OBLA: Onset of Blood Lactate Accumulation. The body can no longer clear or buffer the lactic acid produced in anaerobic metabolism.

VO2 max: Aerobic power - maximum oxygen consumption during maximal graded exercise testing.

What happens during Exercise

Muscular activity requires energy That energy is delivered in the form of

Adenosine Triphospate (ATP). This energy can be supplied aerobically (in

the presence of oxygen) or anaerobically (in the absence of oxygen).

The system used for delivering energy is dependent on the INTENSITY of exercise.

What happens during Exercise

The increased need for energy and oxygen causes an increase in heart and ventilation rates.

The increased cellular metabolism causes an increase in heat production, which stimulates our thermoregulatory systems.

The core heat is transferred to the exterior environment.

Energy supplies are depleted, and must be restored.

What happens during Exercise

The increased need for energy and oxygen causes an increase in heart and ventilation rates.

The increased cellular metabolism causes an increase in heat production, which stimulates our thermoregulatory systems.

The core heat is transferred to the exterior environment.

Energy supplies are depleted, and must be restored.

Blood Route

veins

venules

capillaries

intracellular organelles

muscle fibers

capillaries

arterioles

ateries

heart

lungs

Heart

Some is Better than None!

REVISED CONCEPT OF TRAINING

OLD CONCEPT OF TRAINING

AMOUNT OF ACTIVITY

HEALTHRISK

Benefits of Moderate and Vigorous Activity

Preparation for an Exercise Program

Establish Medical readiness: Physical Activity Readiness Questionnaire (PAR_Q) ACSM Risk Stratification Categories and Criteria Blood pressure at rest (no exercise if systolic >140mm Hg or diastolic > 90

mm Hg)

Correct equipment and clothes. Shoes Clothing appropriate for ambient conditions Head protection from sun or cold

Preparation for an Exercise Program

PAR-Q: screening document, ages 19 - 69

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made

worse by a change in your physical activity?6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure

or heart condition? 7. Do you know of any other reason why you should not do physical activity?

Preparation for an Exercise Program

70 years of age and over, physicians OK

ACSM Guidelines

Because of increased risk, certain individuals should be given a graded exercise test prior to performing vigorous exercise: Older individuals (men > 40 / women > 50) Individuals with CHD risk factors

(Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic)

ACSM Risk Stratification(based primarily on risks due to CHD)

Apparently healthy (1) Asymptomatic Only 1 risk factor

Increased risk (2) Symptoms of CHD Two or more risk factors

Known disease (3) Known cardiac, pulmonary or metabolic disease

GETTING STARTEDGetting Ready

Preparation for an Exercise Program

Equipment: Exactly what do you need to get fit?

Cardio Strength Endurance power Balance Coordination

What do you need for different modes of exercise? Cycling, climbing

Wearing Good Shoes is Important

1. Running 2. Court 3. Aerobic 4. Walking 5. Tennis 6. Cross trainers

Shoe design issues

Sole lasting: straight/curved Inner lasting: board/stitched Heel counter/Achilles notch Heel counter lateral attachments

Factors to Consider During Daily Physical Activity

Importance of warm-up and cool-down for reducing risk of injuries and soreness

Environmental factors

Preparing for Physical Activity: Summary

General Exercise Guidelines Choose something you like Know your limitations Dress appropriately Start slowly Listen to your body

Components of a Workout

Warm-up Main activity Cool-down

Benefits of a Warm-up

Prepare cardiovascular system Prepare metabolic system Prepare musculoskeletal system

Components of a Warm-up

Cardiovascular component Flexibility component

Static programs Ballistic programs Proprioceptive Neuromuscular facilitation(PNF) Active Assisted programs Dynamic programs

Benefits of a Cool-down

Reduces blood pooling Promotes recovery Minimizes muscle soreness

Components of a Cool-down

Slowly reduce intensity level to reduce cardiovascular response to stressor

Clears metabolic waste and maintains healthier muscle tissue and reduced soreness.

Stretching returns muscles to pre-exercise length, maintaining flexibility.

GETTING STARTEDFitness Assessment

Fitness Assessment

Cardiovascular fitness Muscular Strength Muscular endurance Flexibility Body Composition

Fitness Assessment - Cardiovascular

Use maximum graded exercise tests (GXT) Or Submaximum GXT Or field tests (advantages are large numbers

can be tested easily and cheaply) 20 meter Beep test Step test

Fitness assessment - cardiovascular

A submax aerobic fitness assessment yields a prediction of VO2max: measurement of oxygen utilization during maximum exhaustive exercise.

Can be compared to norms for individual assessment and exercise prescription.

Fitness assessment - muscular strength

Done using: 1 maximum lift (1RM) Submaximal predictions (maximum resistance to

do 10 or fewer lifts)

Fitness assessment - muscular strength

Submaximal predictions can be done from a chart (included in the lab) or by using a prediction equation.

GETTING STARTEDExercise Prescription

F. I. T.

Frequency

Cardio - Frequency - Average

Threshold: 3 days per week for progressive improvement.

Moderate: 3 - 5 days per week High:5 - 7 days per week

Local competition - 2 times per week Regional/national - 3 - 5 times per week National/international: - 6 - 12 times per week

Cardio - Frequency - Athletic

Resistance training - frequency - Average person

Threshold:1 time per week Moderate: 3 times per week High: 5 times per week

Resistance training - frequency - Athletic person

Threshold:2 time per week Moderate: 3 times per week High: 5 times per week All Groups……. Must have 24 - 48 hrs rest between W/O’s

on any one muscle group. (dose related) Must have 72 hrs rest after plyometric W/O

F. I. T.Intensity

Cardiovascular endurance:

Resting heart rate (RHR): take when waking Maximal Heart rate (MHR):age predicted

maximal heart rate Heart Rate reserve (HRR):the heart rate

range between rest and maximum (MHR-RHR)

Target Heart Rate (THR):some percentage of the HRR, plus the RHR.

Cardio - Intensity - Maximum Heart Rate (MHR)

Maximal Heart rate: Old method: 220-age = MHR (bpm) New methods: Age 19 - 55 Males =203.9-(.812*age) + (0.276*RHR) - (0.084*wt (Kg)) -

(4.5*smoking factor(1 or 0) = MHR (bpm) Females =204.8 - (0.718*age) + (0.162*RHR) - (0.105*

wt(kg)) - (6.2* smoking factor) =MHR (bpm) New Method: >55 years Males: 207 - (age*0.7) = MHR bpm Females: 230 - (age*1.1) = MHR bpm

Cardio - Intensity - Resting Heart Rate (RHR)

When you wake up, slowly reach out for your watch and take your radial pulse for 10 or 15 seconds and multiply by 6 or 4.

RECORD the RHR in beats* minute-1 (bpm) Leave the record by your bed for the next

morning. Do this on 4 - 5 consecutive mornings Average your recorded heart rates.

Cardio - Intensity - Heart Rate Reserve (HRR)

Subtract your RHR from your MHR. (MHR - RHR) This is the HRR. It is the functional range of your

heart rate: I.e. the number of bpm your heart has to operate within, given certain circumstances.

Your heart rate at any moment in time is influenced by movement, stress, eating, relaxing, visualizing or mood.

It will not, however, exceed the limits of the HRR.

1. % of MHR

2. % of VO2 max

3. % of OBLA

4. % of HRR

5. % of Functional capacity (METS)1. ! MET is energy consumption @ rest

2. 1 MET = 3.5 ml*kg-1 * min -1

3. ! MET = 1 Kcal * kg-1 * hr-1

Cardio - Intensity - Target Heart Rates (THR) - methods

6. Rating of Perceived Exertion (RPE)

Borg 10 pt % HRR

Light 10 2 40 - 50

Moderate 12 4 60

Mod-hard 13 6 70

Hard 15 8 80

Very hard 17 9 90

Maximal 19-29 10 100

Cardio - Intensity - Heart Rate Reserve (HRR)

1. % MHR:

Predicted MHR is highly variable (+/- 12 - 20 bpm).

2. Example: Find THR at 70% of MHR.

3. My MHR is 207-(age*0.7) = 165 bpm

4. My THR is 165 * 0.70 = 116 bpm

Cardio - Intensity - Target Heart Rate (THR)

% HRR THR = [ (MHR-RHR) * %] + RHR THR = ( HRR * % ) + RHR Example:

THR = [(165 - 55) * 0.70] + 55

THR = [110 * 0.70] + 55

THR = 132 bpm

CARDIO - Intensity - THR

1. % MHR:

2. My THR is 165 * 0.70 = 116 bpm

3. Predicted MHR is highly variable (+/- 12 - 20 bpm), therefore,

4. ACSM correction is THR * 1.15

5. My exercising THR = 116*1.15 = 133 bpm

6. %HRR=132, % MHR=133

Cardio - Intensity - Target Heart Rate (THR)

Intensity - Endurance activities

Threshold: 40 - 60% HRR Moderate : 60 - 75% HRR High : 75 - 85% HRR

We could also represent these THR’s as: Threshold:40 -50% = aerobic capacity Moderate: 50 - 65% = aerobic power High: 65 - 85% = anaerobic capacity

Intensity for Resistance training.

Usually taken as a percentage of 1 rep max (1RM) - the maximum weight one can just lift once.

Intensity varies with goals: Tone/ preparation 40 - 60% 1RM Hypertrophy 65 - 80% 1Rm Strength 85 - 100+% 1RM Power 30 - 50%/90 - 100% Precompetition Body/implement weight.

F.I.T.Length of TIME (duration)

Duration of exercise- endurance type

Threshold: 15 minutes of endurance exercise

Moderate: 30 - 45 minutes

High: > 45 minutes

One does not need to train at a ‘goal’ distance.One should only train one long run / week.Mix up the running pace on the other days.

Duration of exercise- endurance type

How Many Times / Week??

Aerobic capacity: as many as possible - volume training, but a minimum of three (3) times / week.

Aerobic power: three times a week - quality training.

Anaerobic capacity: two times a week Anaerobic Power: two times a week; 1 day of heavy

plyo, 1 day of mod/light plyos

Duration of exercise-resistance training

Depends on goals, but in general: Threshold 2 sets of 15 - 20 reps Moderate 3-4 sets of 15 - 20 reps High 5-8 sets of mixed reps

F.I. T.(T.)Type

The type of training

Resistance training Cardiovascular training Balance training Core training Reactive training

Type of training

Resistance training Machines Free weights Therabands Dumbbells Bodyweight Inertial Others??

Type of training

Cardiovascular training Cycling / Running, (real or ergometer/treadmill) Rowing (real or ergometer) Arm ergometer Walking, golf, nordic poling Rollerblade, rollerskis Swimming Lawn BOWLING?

Which do both strength & cardio??

Type of training

Balance training Fitter boards Balance bladders Stability/physio balls Body weight Circe du Soleil Foam // rollers

Are any of these useful for strength and cardio as well??

Type of training

Core training Yoga Pilates Stability balls dumbbells

Type of training

Reactive training

Chaotic drills Using unstable surfaces

Training Muscles

We can train muscles to: Get big (bodybuilders) Get strong (in order to ….) Get powerful (any sporting endeavour) Have endurance (runners, cyclists) Perform Activities of Daily Living (ADL’s) Prevent loss of strength. Others???

Training Muscles - fibre type

The gains we are capable of eliciting from training depend largely on muscle fiber type.

Type I fibers (slow twitch, slow oxidative) Type IIa fibers (fast oxidative glycolytic) Type IIb fibres (Fast twitch, Fast glycolytic )

Training Muscles - muscle metabolism

There are two basic type of muscle metabolism: Aerobic (that which occurs in the presence of

oxygen) Anaerobic (that which occurs in the absence of

oxygen)

Each of these metabolic pathways have two subtypes.

Training Muscles - muscle metabolism

1. Aerobic -oxidation: uses FFA’s as substrate

2. Aerobic Glycolysis: uses pyruvic acid as substrate

3. Anaerobic Glycolysis: uses glycogen as substrate

4. Anaerobic Alactic:uses Phospho-creatine as substrate

Training Muscles - muscle metabolism

1. Palmitrate (a fat) H2O + CO2 + 129 ATP

2. Pyruvic Acid Lactic acid + 37 ATP

3. Glycogen Pyruvate Lactic acid + 3ATP

4. CrP P-1 + Cr. + 1 ATP

Training Muscles - muscle metabolism

Aerobic metabolism Glycolytic Alactic

Type I fibres Type IIa fibres Type IIb fibres

slow ATP prod. Faster fastest

Excellent endur fatigable v. fatigable

slow TTPT Faster v. fast TTPT

low demand for ATP greater greatest demand

High aerobic enzyme contentboth v. low aerobic enzyme

v. Low anaerobic enzyme both v. high anaerobic enzyme

Small x-sectional area intermediate large x-sectional area

ENDURANCE COMBO 100% INTENSITY

Training Muscles - progressions

Start with endurance and move to strength and power (generally)

Start with strength and go to endurance with 1 day/week on plyos (endurance athlete)

Therefore start 15 - 20 reps, 2 - 3 sets 40 - 60% 1RM

For size, 7 - 12 reps, 3-4 sets 65 -80% 1RM For strength - 1-6 reps, 85 - 100% For power - 40 - 60%, until velocity drops.

Training Cardiovascular System - progressions

Start with: aerobic capacity

Training Cardiovascular System - progressions

Start with: aerobic capacity

then add aerobic power

Training Cardiovascular System - progressions

Start with: DROP

then add aerobic power

then add anaerobic capacity

Training Cardiovascular System - progressions

Start with:

then add aerobic power DROP

then add anaerobic powerthen add anaerobic capacity

Training Cardiovascular System - progressions

Start with:

then add DROP

then add anaerobic powerthen add anaerobic capacity

Training Cardiovascular System - progressions

Start with:

then add DROP

then add anaerobic power

Add 1 day per week aerobic training for aerobic base (depending on sport)

then add anaerobic capacity

Training Cardiovascular System

For the athlete, progressions are necessary. For the average person, min. 15 minutes, 3

times a week is good. Cross train for variety and use of more

muscle groups. MAKE IT FUN !!!!

F.I.T.T. Summary for cardiovascular health.

Recommendation for HEALTH is 30 - 60 minutes 5 - 7 days a week.

Something is better than nothing to lower risk of hypokinetic diseases.

Minimum for improvement is 15 minutes, 3 times a week.

Stress variety of training modes Target HR should be 60 - 80 % of HRR

F.I.T.T. summary of strength training

Train movement rather than muscles. For the average person, using 40 - 50 % of

1RM and 15 to 20 reps gives best all-round muscle conditioning.

Use balance training in combination with strength training.

Use high speed movements every fourth week

CASE STUDY

Get into groups of four Write out a list of questions you would ask

the following client. Priorize the client’s needs. Design a simple program for the client.

Case study

Male, 45 years old, non-smoker. BP: 145/105 Total cholesterol : 310 mg/dl Resting HR : 70bpm Height: 1.75 m. Weight: 105 kg Submax VO2 test : 32.2 ml* kg-1*min-1

Muscle strength and endurance rated: poor