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Chapter 12: Aerobic and Strength Training Prescription for Health and Performance

Learn about the prevalence and prevention of cardiovascular disease, including coronary artery disease, stroke, heart failure, and hypertension. Discover the risk factors and importance of exercise in preventing and managing cardiovascular disease.

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Chapter 12: Aerobic and Strength Training Prescription for Health and Performance

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  1. Chapter 12: Aerobic and Strength Training Prescription for Health and Performance

  2. Exercise and Prevention of Cardiovascular Disease • Prevalence of Cardiovascular Disease • Deaths from cardiovascular disease declined from 50% in 1970s to 36.3% in 2004 • Factors related to decline in prevalence: • Lifestyle changes: nutrition, stopping smoking, exercise • Improved medical techniques & diagnosis • Improved emergency care & treatment • Improved drugs

  3. Exercise and Prevention of Cardiovascular Disease (cont’d) • Coronary Artery Disease • Blockage of arteries supplying cardiac tissue • Ischemia • Insufficient blood to tissue due to partial blockage of artery • Most common during physical activity or times of stress • Results in angina pectoris (severe chest pain) • Myocardial infarction (heart attack): severe or complete blockage, leading to cell death in heart • Atherosclerosis: progressive narrowing of artery due to plaque • Arteriosclerosis: thickening & loss of elasticity of arterial wall

  4. Exercise and Prevention of Cardiovascular Disease (cont’d) • Percentage of deaths in US due to various types of CAD.

  5. Exercise and Prevention of Cardiovascular Disease (cont’d) • Coronary arteries.

  6. Exercise and Prevention of Cardiovascular Disease (cont’d) • Stroke • Lack of blood supply to part of brain, causing brain tissue death • Types • Ischemic: blockage of vessel • Hemorrhagic: rupture of vessel • Cerebral hemorrhage (cerebral artery) • Subarachnoid hemorrhage (on surface of brain) • Predisposing factors • Hypertension • Atherosclerotic damage, leading to weak spot

  7. Exercise and Prevention of Cardiovascular Disease (cont’d) • Heart Failure • Ventricles cannot contract, so cardiac output is insufficient • Acute heart failure iscaused by heart attack resulting from: • Toxic substance or drug • Coronary artery blockage • Chronic heart failure is caused by: • Hypertension • Multiple minor heart attacks • Viral infection

  8. Exercise and Prevention of Cardiovascular Disease (cont’d) • Hypertension • Chronic high blood pressure at rest • ≥140/90 mm Hg • Heart must work harder to pump • Increased oxygen demand of cardiac tissue • Increased strain on arteries & arterioles • Increases risk of heart failure, atherosclerosis, peripheral vascular disease, kidney failure • More common in the overweight & obese • One in three adult Americans is hypertensive

  9. Classification Systolic Pressure (mm Hg) Diastolic Pressure (mm Hg) Normal <120 <80 Prehypertension 120−139 80−89 Stage 1 hypertension 140−159 90−99 Stage 2 hypertension ≥160 ≥100 Classification of Adult Resting Blood Pressure

  10. Exercise and Prevention of Cardiovascular Disease (cont’d) • Risk Factors for Hypertension • Physical inactivity • Overweight & obesity • Heredity, including racial ancestry • Being of male sex • Increasing age • Sodium sensitivity • Use of tobacco products • Excessive alcohol consumption • Psychological stress • Diabetes • Use of oral contraceptives • Pregnancy

  11. Exercise and Prevention of Cardiovascular Disease (cont’d) • CAD: Risk Factors • Uncontrollable factors • Age • Being of male sex • Heredity • Controllable factors • Smoking tobacco • Blood lipid profile • Hypertension • Obesity & overweight • Diabetes mellitus • Physical inactivity • Psychological stress • Alcohol consumption • Diet & nutrition

  12. Risk Factor Little Risk Some Risk Serious Risk Blood lipid profile Total cholesterol (mg/dL) <200 200−239 ≥240 LDL-C (mg/dL) <130 130−159 ≥160 HDL-C (mg/dL) ≥60 40−59 <40 Triglycerides (mg/dL) <150 150−199 ≥200 Resting hypertension Systolic press. (mm Hg) <120 120−139 ≥140 Diastolic press. (mm Hg) <80 80−89 ≥90 Overweight/obesity (BMI) <25 25−29.9 ≥30 Plasma glucose (mg/dL) <100 100−125 ≥126 Physical activity (min/d) 30−60 15−29 <15 Risk Level of CAD due to Selected Risk Factors

  13. Medical Clearance • Required for Clients With the Following Conditions: • Severe medical contraindications • Increased risk for cardiovascular disease (age, symptoms) • Diagnosis of certain diseases • Useful for: • Obtaining information to prescribe appropriate type of exercise • Determining initial health status & progress • Motivating athlete & increasing adherence to exercise program • Early diagnosis of diseases

  14. Medical Clearance (cont’d) • Electrocardiogram (ECG) • Measures cardiac electrical conductivity • Used to determine cardiac rhythm or contraction & relaxation • Electrical conductivity: movement of ions during contraction & relaxation of cardiac tissue • Normal part of graded exercise test & medical evaluation • Abnormalities • Cardiac arrhythmias • ST-segment depression (myocardial ischemia) • Can indicate CAD

  15. Medical Clearance (cont’d) • Waveforms in an ECG represent contraction & relaxation of atria & ventricles.

  16. Medical Clearance (cont’d) • Graded exercise test.

  17. Medical Clearance (cont’d) • ST-segment depression indicates CAD.

  18. Aerobic Training Guidelines • Types of Aerobic Exercise • Jogging • Running • Cycling • Spinning • Elliptical machines • Swimming • Aerobic dance • Rowing

  19. Aerobic Training Guidelines (cont’d) • Duration of Each Exercise Session • Minimal duration threshold: 20 to 30 min. per session • As long as min. thresholds are met, similar gains achieved with: • Short-duration, high-intensity exercise • Long-duration, low-intensity exercise • Longer sessions of moderate intensity recommended for most • High-intensity exercise is associated with: • Greater cardiovascular risk • Greater chance of orthopedic injury • Lower adherence to training

  20. Aerobic Training Guidelines (cont’d) • Frequency of Training • Minimal threshold:3 d·wk-1 • Most increases in peak O2 consumption occur with 3 d·wk-1 • Increased frequency up to 5 d·wk-1 increases aerobic capabilities • Training frequencies >5 d·wk-1 increase incidence of injury

  21. Aerobic Training Guidelines (cont’d) • Intensity of Exercise • Most important variable • Minimal threshold: 55% to 65% of maximal heart rate (HRmax) • Upper end of range for health & fitness gains: 94% of HRmax • Range for near-optimal gains: 77% to 90% HRmax

  22. Aerobic Training Guidelines (cont’d) • Exercise Heart Rate • Used to determine exercise intensity • Equations used to calculate HRmax • HRmax = 220 − age in years • HRmax = 207 − (0.7 × age in years) [more accurate] • For 20-year-old: • HRmax = 207 − (0.7 × 20) = 193 bpm • 77% of HRmax = 193 bpm × 0.77 = 148.6 bpm • 90% of HRmax = 193 bpm × 0.90 = 173.7 bpm

  23. Aerobic Training Guidelines (cont’d) • A specific % of HRmax represents a lower % of peak O2 consumption.

  24. Aerobic Training Guidelines (cont’d) • HRR Method (Karvonen method) • Used to estimate the HR needed to exercise at a specific % of peak O2 consumption • For fitness gains, train at 40% to 85% peak O2 consumption • HRR = HRmax − HRrest • Target HR (THR) is HR needed to exercise at a specific % of peak O2 consumption

  25. Aerobic Training Guidelines (cont’d) • Borg scale of perceived exertion.

  26. Aerobic Training Guidelines (cont’d) • Metabolic Equivalents • 1 metabolic equivalent task = rate of O2 consumption at rest • Measure intensity of activity in how many times greater than resting O2 consumption is required to perform it • Resting O2 consumption = 3.5 mL·kg·min-1 • 3 METs = 3 × 3.5 mL·kg·min-1 = 10.5 mL·kg·min-1 • The greater the METs, the greater the intensity • Has limitations, due to variance in environmental conditions & hydration status

  27. Aerobic Training Guidelines (cont’d) • Progression of Aerobic Fitness Training • Necessary if continued fitness gains are desired • Type of exercise may progress from: • Low impact (walking, cycling, elliptical) to • High impact (jogging, running) • Duration may progress from: • Minimal threshold (20 to 30 min·day-1) to • Upper limit for aerobic fitness (60 min·day-1) • Intensity may progress from 55% HRmax to 90% HRmax

  28. Resistance Training Guidelines • Type of Exercise • Free weights or barbells & dumbbells • Resistance(weight) training machines • Volume of an Exercise Session • # of exercises • # of sets in each exercise • # of repetitions in each set • Rest Period Length Between Sets and Exercises

  29. Resistance Training Guidelines (cont’d) • Frequency of Training • # of times per week a muscle group is exercised • Total body resistance: all muscles trained each session • Split routine: some muscles on some days, others on others • Intensity of Exercise • Measured as % of max. weight possible for 1 complete repetition • Progression of Resistance Training • Gradual increases in intensity & volume • Shortening/lengthening rest periods

  30. Interval Training • Concept • Greater intensity is possible when exercise is interspersed w. rest • Greater intensity = greater fitness • Training Intensity • % of best time for length of interval or % of HRmax • Interval Duration • 5−10 sec for short-term sprint • 30 sec−2 min for intermediate sprint • >2 min for aerobic/endurance

  31. Interval Training (cont’d) • Number of Intervals • Depends on # of repetitions per set, # of sets, & fitness goals • Rest Period Length • Recovery HR: 140 bpm (20−29 years); 130 bpm (30−39); etc. • Work-to-rest ratio • Type of Rest Interval • Passive (for high-intensity, short intervals) • Active (for low-intensity, long intervals) • Training Frequency: depends on training goals & sport

  32. Structure of a Training Session • Warm-Up • Physical activity performed before training to increase performance via psychological factors & increased body temp. • General: activity not related to task or training to follow • Sport-specific: activity related to task or training to follow • Stretching • Flexibility training performed at end of warm-up (ballistic stretching) or any form in a cool-down • Types: proprioceptive muscular facilitation, ballistic, static • Cool-Down: light aerobic activity for 10−15 min

  33. Detraining • Effects on Strength Training • Cessation: loss of strength & power • Reduced volume: strength is maintained if intensity is maintained • Effects on Aerobic Training • Cessation: rapid decrease in peak O2 consumption • Reduced volume: aerobic capabilities are maintained if intensity is maintained

  34. Training Variable Hypertrophy Strength Power Peaking Sets 3−5 3−5 3−5 1−5 Repetitions/set 8−12 2−6 2−3 1−3 Volume Very high High Moderate Low Intensity Low Moderate High Very high Classic Strength-Power Periodized Strength Training

  35. Aerobic Training Periodization • An endurance training periodization training plan.

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