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HKIN 103
Principles of Physical Activity
And
Exercise prescription
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GETTING STARTEDA little Exercise Physiology
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Muscle Architecture
Muscle body Fasciculus Muscle fibre Myofibrils
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Muscle Architecture
Muscle body Fasciculus Muscle fibre Myofibrils
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Muscle Architecture
Muscle body Fasciculus Muscle fibre Myofibrils Sarcomere
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Muscle Architecture-myofibrilar proteins
Myosin (large) Actin (smaller)
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Muscle Architecture-myofibrilar proteins
Myosin (large) Actin (smaller)
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Muscle Architecture-myofibrilar proteins
Myosin (large) Actin (smaller)
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Muscle Architecture
Sarcomere Z-Lines Myosin filament Actin filament
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Muscular Contraction
Sliding filament theory Calcium is released Actin slides over the myosin
(Benjamin-Cummings)
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Muscle Contraction
A muscle cell
Mitochondria organelles
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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
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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.
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GETTING STARTEDThe PRINCIPLES of Physiologic Adaptation
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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!!
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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
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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)
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Physical Activity Target Zone
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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
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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.
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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.
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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.
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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.
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Blood Route
veins
venules
capillaries
intracellular organelles
muscle fibers
capillaries
arterioles
ateries
heart
lungs
Heart
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Some is Better than None!
REVISED CONCEPT OF TRAINING
OLD CONCEPT OF TRAINING
AMOUNT OF ACTIVITY
HEALTHRISK
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Benefits of Moderate and Vigorous Activity
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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
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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?
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Preparation for an Exercise Program
70 years of age and over, physicians OK
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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)
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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
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GETTING STARTEDGetting Ready
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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
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Wearing Good Shoes is Important
1. Running 2. Court 3. Aerobic 4. Walking 5. Tennis 6. Cross trainers
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Shoe design issues
Sole lasting: straight/curved Inner lasting: board/stitched Heel counter/Achilles notch Heel counter lateral attachments
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Factors to Consider During Daily Physical Activity
Importance of warm-up and cool-down for reducing risk of injuries and soreness
Environmental factors
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Preparing for Physical Activity: Summary
General Exercise Guidelines Choose something you like Know your limitations Dress appropriately Start slowly Listen to your body
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Components of a Workout
Warm-up Main activity Cool-down
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Benefits of a Warm-up
Prepare cardiovascular system Prepare metabolic system Prepare musculoskeletal system
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Components of a Warm-up
Cardiovascular component Flexibility component
Static programs Ballistic programs Proprioceptive Neuromuscular facilitation(PNF) Active Assisted programs Dynamic programs
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Benefits of a Cool-down
Reduces blood pooling Promotes recovery Minimizes muscle soreness
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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.
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GETTING STARTEDFitness Assessment
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Fitness Assessment
Cardiovascular fitness Muscular Strength Muscular endurance Flexibility Body Composition
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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
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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.
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Fitness assessment - muscular strength
Done using: 1 maximum lift (1RM) Submaximal predictions (maximum resistance to
do 10 or fewer lifts)
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Fitness assessment - muscular strength
Submaximal predictions can be done from a chart (included in the lab) or by using a prediction equation.
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GETTING STARTEDExercise Prescription
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F. I. T.
Frequency
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Cardio - Frequency - Average
Threshold: 3 days per week for progressive improvement.
Moderate: 3 - 5 days per week High:5 - 7 days per week
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Local competition - 2 times per week Regional/national - 3 - 5 times per week National/international: - 6 - 12 times per week
Cardio - Frequency - Athletic
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Resistance training - frequency - Average person
Threshold:1 time per week Moderate: 3 times per week High: 5 times per week
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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
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F. I. T.Intensity
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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.
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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
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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.
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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.
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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
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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)
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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)
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% 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
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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)
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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
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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.
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F.I.T.Length of TIME (duration)
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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.
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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
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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
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F.I. T.(T.)Type
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The type of training
Resistance training Cardiovascular training Balance training Core training Reactive training
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Type of training
Resistance training Machines Free weights Therabands Dumbbells Bodyweight Inertial Others??
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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??
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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??
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Type of training
Core training Yoga Pilates Stability balls dumbbells
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Type of training
Reactive training
Chaotic drills Using unstable surfaces
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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???
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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 )
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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.
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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
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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
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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
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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.
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Training Cardiovascular System - progressions
Start with: aerobic capacity
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Training Cardiovascular System - progressions
Start with: aerobic capacity
then add aerobic power
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Training Cardiovascular System - progressions
Start with: DROP
then add aerobic power
then add anaerobic capacity
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Training Cardiovascular System - progressions
Start with:
then add aerobic power DROP
then add anaerobic powerthen add anaerobic capacity
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Training Cardiovascular System - progressions
Start with:
then add DROP
then add anaerobic powerthen add anaerobic capacity
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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
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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 !!!!
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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
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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
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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.
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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