Thursday, January 17, 2008
Last Post
I am keeping this blog up for referance. If you are coming back because you haven't been able to get to class and wanted to see if I was still doing the notes, you're in luck. Just click the "My complete profile" under my photo and scroll down. There will be a list of all of my blogs. The Special Pops and Nutrition notes are both there. Thanks!
Friday, November 30, 2007
Clean Up & Good Luck
I made a few corrections and a clarification in some of the past notes (for this test). I also added a few graphs I forgot to post. If anyone needs anything else please don't hesitate to ask. Good luck on all of your finals! Hope to see you all next semester.
Nutrition & Body Comp. Last Lecture
Housekeeping notes:
Kinesiology: read pgs. 300-331 + ch. 24 in the NSCA book for the written test. It goes over equipment and facility design. How close should equipment be? How high does the ceiling have to be? How high do mirrors have to be on the wall?
there will be much less anatomy and much more "sampler" activities. 60 TF/MC, 10 anatomy. Study all addendums and handouts.
Do not leave before you have taken the practical!
Exercise Science: Monday: 50 questions, calculations- 2 are write in (not multiple choice).
Wednesday, Dec. 5th: Resistance Training Program Project due.
Pkt. pg. 32
Nutrition
Have you heard of ______ diet?
Help your client become a wise consumer of diets on the market. There is a checklist on packet pg. 32 to decide if it is a scientifically, medically sound diet. kcal=Calorie. 1200 Calories per day ensures the RDA of minerals and vitamins.
Body Composition: Our [very poor] attempt to differentiate our bodies into 2 components.
Fat Mass (FM)-
* Females- 25% * Males- 15%
* average college age of 18-30
Fat Free Mass
Assumptions on which the field is based:
1. Mineral (bone) 7%- greatly affected by age, gender, & ethnicity (Native Americans & African Americans have a higher bone mineral density. Asians have lower bone mineral density.)
2. Protein (muscle) 21%- ethnicity, & weight training
3. H2O (water) 72%- age
Water Consumption
Most important nutrient is water.
Dehydration
Low levels of body water.
It is critical that our body tries to maintain internal body temp. 97-104 (on hot days). Thermoregulation.
4 Modes of Thermoregulation in hot/cold/temperate environments
1. Radiation- heat lost to/from body (absorbing or losing). Heat always travels from hot & cold.
2. Conduction- heat exchange involves transfer of heat through solid, liquid, or gas. Again, hot travels to cold.
3. Convection: Fluid (air or liquid) movement across body surface facilitates conduction heat loss.
4. Evaporation- Evaporation (liquid to gas) of sweat, sweat absorbs heat from body to turn from liquid to gas. This is the most important method of thermoregulation while exercising in the heat.
Are they losing too much water? Take weight at the beginning and end of workout. Has to be within 3% of morning weight. > 3% dehydration is going to negatively affect performance.
Dehydration and Performance
% Body Weight Loss Effects
3% Decreased aerobic performance
Significant increase in body temp. (not dangerous)
increased thirst sensation
3-5% sleepiness, lethargy
decreased thermoreg. (not dangerous yet)
decreased ability to sweat
decreased cardiac function
5-6% decreased muscular strength
decreased muscular endurance
decreased anaerobic performance
decreased appetite
>10 decreased plasma volume (dangerous)
Heat Disorders
1. Heat Cramps- muscle spasms, cramps, heavy sweating, fatigue, slightly elevated body temp.
Treatment: administer water.
2. Heat Exhaustion- weak, rapid pulse, profuse sweating, cool skin (goose bumps), headache, dizziness
Treatment: stop exercise, out of heat, water
3. Heat Stroke- sweating ceases, significantly increased body temp. (life threatening), skin is dry and hot, mental confusion.
Treatment: medical emergency, immersion in ice water
Easiest way to avoid these- drink water,
heat acclimation (7-14 days), > cut back then slowly increase activity, change what you wear or don't wear. 40% of heat is lost from the head- wet head.
heat index- temp., humidity, etc.
In the cold
Are humans better able to adapt to exercising in the heat or cold (physiologically)? Heat. The body has very few physiological adaptations to the cold. Body fat and shivering (works in short term, will kill you in the long term). How we dress helps with cold weather.
Kinesiology: read pgs. 300-331 + ch. 24 in the NSCA book for the written test. It goes over equipment and facility design. How close should equipment be? How high does the ceiling have to be? How high do mirrors have to be on the wall?
there will be much less anatomy and much more "sampler" activities. 60 TF/MC, 10 anatomy. Study all addendums and handouts.
Do not leave before you have taken the practical!
Exercise Science: Monday: 50 questions, calculations- 2 are write in (not multiple choice).
Wednesday, Dec. 5th: Resistance Training Program Project due.
Pkt. pg. 32
Nutrition
Have you heard of ______ diet?
Help your client become a wise consumer of diets on the market. There is a checklist on packet pg. 32 to decide if it is a scientifically, medically sound diet. kcal=Calorie. 1200 Calories per day ensures the RDA of minerals and vitamins.
Body Composition: Our [very poor] attempt to differentiate our bodies into 2 components.
Fat Mass (FM)-
* Females- 25% * Males- 15%
* average college age of 18-30
Fat Free Mass
Assumptions on which the field is based:
1. Mineral (bone) 7%- greatly affected by age, gender, & ethnicity (Native Americans & African Americans have a higher bone mineral density. Asians have lower bone mineral density.)
2. Protein (muscle) 21%- ethnicity, & weight training
3. H2O (water) 72%- age
Water Consumption
Most important nutrient is water.
Dehydration
Low levels of body water.
It is critical that our body tries to maintain internal body temp. 97-104 (on hot days). Thermoregulation.
4 Modes of Thermoregulation in hot/cold/temperate environments
1. Radiation- heat lost to/from body (absorbing or losing). Heat always travels from hot & cold.
2. Conduction- heat exchange involves transfer of heat through solid, liquid, or gas. Again, hot travels to cold.
3. Convection: Fluid (air or liquid) movement across body surface facilitates conduction heat loss.
4. Evaporation- Evaporation (liquid to gas) of sweat, sweat absorbs heat from body to turn from liquid to gas. This is the most important method of thermoregulation while exercising in the heat.
Are they losing too much water? Take weight at the beginning and end of workout. Has to be within 3% of morning weight. > 3% dehydration is going to negatively affect performance.
Dehydration and Performance
% Body Weight Loss Effects
3% Decreased aerobic performance
Significant increase in body temp. (not dangerous)
increased thirst sensation
3-5% sleepiness, lethargy
decreased thermoreg. (not dangerous yet)
decreased ability to sweat
decreased cardiac function
5-6% decreased muscular strength
decreased muscular endurance
decreased anaerobic performance
decreased appetite
>10 decreased plasma volume (dangerous)
Heat Disorders
1. Heat Cramps- muscle spasms, cramps, heavy sweating, fatigue, slightly elevated body temp.
Treatment: administer water.
2. Heat Exhaustion- weak, rapid pulse, profuse sweating, cool skin (goose bumps), headache, dizziness
Treatment: stop exercise, out of heat, water
3. Heat Stroke- sweating ceases, significantly increased body temp. (life threatening), skin is dry and hot, mental confusion.
Treatment: medical emergency, immersion in ice water
Easiest way to avoid these- drink water,
heat acclimation (7-14 days), > cut back then slowly increase activity, change what you wear or don't wear. 40% of heat is lost from the head- wet head.
heat index- temp., humidity, etc.
In the cold
Are humans better able to adapt to exercising in the heat or cold (physiologically)? Heat. The body has very few physiological adaptations to the cold. Body fat and shivering (works in short term, will kill you in the long term). How we dress helps with cold weather.
Tuesday, November 20, 2007
11-19-07 Nutrition and Fat Loss
Nutrition
The same nutrition is applied to both normal people and high class athletes. The major difference is quantity. High class athletes need to take in more calories. Timing of meals is becoming a new part of the field. Most experience is anecdotal, there is little research. Go to the conferences from your certificate program for the most updated research.
Nutrition-Study of nutrients. Nutrients-any food substance taken into the body and utilized to sustain life. E.g. energy and vitamins, and minerals.
Categories of nutrients:
1. Protein
2. CHO
3. Lipids
4. Alcohol
5. Vitamins
6. Minerals
7. Water (H2O)
Energy nutrients: foods that can be broken down to give energy: first four. Body metabolizes them and used to restore ATP. Do not get energy from water or Minerals and Vitamins.
The building blocks of proteins are amino acids (aa). 22 amino acids. Broken down into essential and non-essential amino acids. 9 are essential. 13 are non-essential. Essential: amino acid that cannot be made in the body. Must consume it in our diet. It is essential in our diet. Non-essential: aa that the body can make. If we are not eating it, our body will make it. Which is more important for life? Both critical for life! Essential and non-essential does not mean one is more important, it refers to its necessity in the diet.
Complete proteins vs. Incomplete protein: Complete- one that has all 9 essential amino acids in it in the relative amount needed. Incomplete- may be missing 1 or 2 of the essential aa. Missing aa are referred to as limiting aa. What is considered the most complete protein in the world?: egg white. The best protein in the world. Two different ways to label a protein's completeness. All other proteins are compared to the egg white (has perfect ratio). Another very complete protein is milk. Cooking the eggs does denature some of the protein but not significantly. Vegetarians and vegans can combine incomplete plant proteins to make a complete protein.
(old #s) DRI/RDA: .8g of protein/ kg body weight (10-12% of your overall calories for anyone)
215lbs. man needs how many g of protein per day?:
215/2.2= 98 kg.
.8 * 98 = 78g
78 * 4 = 313 kcal of protein every day
Vince gets 880 kcals per day. (20-24%)
US government has changed their #s. See packet. They have changed significantly. A range is now given. Talked about in detail next term. Must look at quality of calories instead of just quantity.
All fats are lipids but not all lipids are fats.
Three categories of lipids:
Triglycerides- FATS (95% of average normal diet)
*saturated
*unsaturated
-mono
-poly
9 kcals for one gram of fat, 7 for alcohol
Phospholipids (3%)- emulsifiers (egg whites, etc.)
Sterols (2%)- consume from animal diets
Three categories of carbohydrates
*monosaccharides
*disaccharides
*polysaccharides
4kcals per gram of CHO
See handout: What is wrong with the American Diet??? There will be test questions on this.
Two categories of Vitamins
*water soluble
- 8 B's and vitamin C
*fat soluble
- the only way that this vitamin can be used is via fat. (digested and absorbed in conjunction with fat). consume multi-vitamin with your fattiest meal of the day.
- 4 fat solubles: ADEK
No caloric value but they play a huge role in ATP synthesis, but not directly.
Two types of minerals
Macro-need in large quantity (Calcium, phosphorus, etc.)
Micro- trace elements
RDA- Recommended Dietary Allowance (over three to seven days)
Fe (iron) concentration in pregnant females.
Water by far the most important nutrient for human life. Depends on how many calories they are consuming a day at activity level.
See handout: My Pyramid - this is the extent to which we, as personal fitness trainers can advise on diet.
Study this handout, there will be questions on the test.
Designing a Fat Loss Program
3 things to consider- three cornerstones
1. Diet- amount (negative caloric diet- calories taken in < energy expended)
2. Increase physical activity level above present participation (specifically aerobic) - resistance should only be supplemental. Better muscular fitness comes from how you train. Building muscle and losing weight cannot occur simultaneously. Body builders gain muscle first, and then lose fat. Average out-of-shape American should lose fat first then build muscle.
3. Behavior modification
When you get fat, your existing fat cells just get bigger- hypertrophy of fat cells.
There are only five times in life when you create additional fat cells- hyperplasic
1. Infancy- birth to 1. Do not over feed baby or they will have problems in later life- a fat cell's only objective is to get bigger.
2. Puberty- huge population sitting in front of the television now.
3. Pregnancy
4. Menopause- begin storing more fat internally.
5. Morbid obesity- fat cells can only hold so much then they divide, most of us will never reach these levels. (BMI of >40)
Body Weight in kg/ (height in m)^2
> or = 25 is increased risk of health problems
25-30 overweight
30-40 obesity
40 and up morbid obesity
1 lb. of fat contains 3500 kcals. ACSM: only lose 1-2 lbs. per week MAX!
To maintain current body weight without activity:
Men- body weight x 11
women- body weight x 10
Resting metabolic rate (eat to survive without any activity)
Tom = 153 lbs. 1630 cal per day RMR
Vince = 210 lbs. 2400 cal
Chelsea = 120 lbs. 1200 cal
Must have more calories to maintain ability for your job-
light job Chelsea, teaching:
1200 (Chelsea's RMR) x 1.3 (teaching) = 1560 (still without exercise)
With exercise: + 500 calories (100 per mile of running) = 2060 (remember this is just to maintain current weight)
Carbo-loading methods- 4
Attempt to increase muscle glycogen before activity. Longer and more intense.
1. 3-4 days before, switch to high CHO diet (relative to your current diet), no exhaustive exercise, just doing this can increase your muscle glycogen stores by 40%.
2. 3-4 days before, do an aggressive sport specific workout, remaining days- High CHO diet, doubles Muscle glycogen stores (increases it by 100%).
3. 8 days before do an exhaustive sports specific workout. And switch to a high fat and protein diet for four days. At day for do another exhaustive sports specific workout and for the remaining four days switch to a high CHO diet. No exhaustive workouts.
4. Eat a high CHO diet all the time (this is for people who are on the go all the time)
Post event- optimal window of 2 hours. 3:1 ratio of CHO:Protein.
Pre-game meal- last big meal should be 2.5-3 hours before the race. Want time for blood glucose levels to normalize. High CHO breakfast, pancakes, cereal and milk, etc.
What about very early morning races? 10 min. before race eat refined sugar, e.g. jellybeans, candy, etc.
During Event:
If the event is <90 min. - just water
If the event is > 90min. drink a carb drink that has a sugar concentration of (ACSM) 4-8% Sugar. Coke is 15% just for reference. Some research says 2-2.5%; some says 6-8%. Try it for yourself and use your methods in training as well as the race. Use your methods before recommending them to your clients.
The same nutrition is applied to both normal people and high class athletes. The major difference is quantity. High class athletes need to take in more calories. Timing of meals is becoming a new part of the field. Most experience is anecdotal, there is little research. Go to the conferences from your certificate program for the most updated research.
Nutrition-Study of nutrients. Nutrients-any food substance taken into the body and utilized to sustain life. E.g. energy and vitamins, and minerals.
Categories of nutrients:
1. Protein
2. CHO
3. Lipids
4. Alcohol
5. Vitamins
6. Minerals
7. Water (H2O)
Energy nutrients: foods that can be broken down to give energy: first four. Body metabolizes them and used to restore ATP. Do not get energy from water or Minerals and Vitamins.
The building blocks of proteins are amino acids (aa). 22 amino acids. Broken down into essential and non-essential amino acids. 9 are essential. 13 are non-essential. Essential: amino acid that cannot be made in the body. Must consume it in our diet. It is essential in our diet. Non-essential: aa that the body can make. If we are not eating it, our body will make it. Which is more important for life? Both critical for life! Essential and non-essential does not mean one is more important, it refers to its necessity in the diet.
Complete proteins vs. Incomplete protein: Complete- one that has all 9 essential amino acids in it in the relative amount needed. Incomplete- may be missing 1 or 2 of the essential aa. Missing aa are referred to as limiting aa. What is considered the most complete protein in the world?: egg white. The best protein in the world. Two different ways to label a protein's completeness. All other proteins are compared to the egg white (has perfect ratio). Another very complete protein is milk. Cooking the eggs does denature some of the protein but not significantly. Vegetarians and vegans can combine incomplete plant proteins to make a complete protein.
(old #s) DRI/RDA: .8g of protein/ kg body weight (10-12% of your overall calories for anyone)
215lbs. man needs how many g of protein per day?:
215/2.2= 98 kg.
.8 * 98 = 78g
78 * 4 = 313 kcal of protein every day
Vince gets 880 kcals per day. (20-24%)
US government has changed their #s. See packet. They have changed significantly. A range is now given. Talked about in detail next term. Must look at quality of calories instead of just quantity.
All fats are lipids but not all lipids are fats.
Three categories of lipids:
Triglycerides- FATS (95% of average normal diet)
*saturated
*unsaturated
-mono
-poly
9 kcals for one gram of fat, 7 for alcohol
Phospholipids (3%)- emulsifiers (egg whites, etc.)
Sterols (2%)- consume from animal diets
Three categories of carbohydrates
*monosaccharides
*disaccharides
*polysaccharides
4kcals per gram of CHO
See handout: What is wrong with the American Diet??? There will be test questions on this.
Two categories of Vitamins
*water soluble
- 8 B's and vitamin C
*fat soluble
- the only way that this vitamin can be used is via fat. (digested and absorbed in conjunction with fat). consume multi-vitamin with your fattiest meal of the day.
- 4 fat solubles: ADEK
No caloric value but they play a huge role in ATP synthesis, but not directly.
Two types of minerals
Macro-need in large quantity (Calcium, phosphorus, etc.)
Micro- trace elements
RDA- Recommended Dietary Allowance (over three to seven days)
Fe (iron) concentration in pregnant females.
Water by far the most important nutrient for human life. Depends on how many calories they are consuming a day at activity level.
See handout: My Pyramid - this is the extent to which we, as personal fitness trainers can advise on diet.
Study this handout, there will be questions on the test.
Designing a Fat Loss Program
3 things to consider- three cornerstones
1. Diet- amount (negative caloric diet- calories taken in < energy expended)
2. Increase physical activity level above present participation (specifically aerobic) - resistance should only be supplemental. Better muscular fitness comes from how you train. Building muscle and losing weight cannot occur simultaneously. Body builders gain muscle first, and then lose fat. Average out-of-shape American should lose fat first then build muscle.
3. Behavior modification
When you get fat, your existing fat cells just get bigger- hypertrophy of fat cells.
There are only five times in life when you create additional fat cells- hyperplasic
1. Infancy- birth to 1. Do not over feed baby or they will have problems in later life- a fat cell's only objective is to get bigger.
2. Puberty- huge population sitting in front of the television now.
3. Pregnancy
4. Menopause- begin storing more fat internally.
5. Morbid obesity- fat cells can only hold so much then they divide, most of us will never reach these levels. (BMI of >40)
Body Weight in kg/ (height in m)^2
> or = 25 is increased risk of health problems
25-30 overweight
30-40 obesity
40 and up morbid obesity
1 lb. of fat contains 3500 kcals. ACSM: only lose 1-2 lbs. per week MAX!
To maintain current body weight without activity:
Men- body weight x 11
women- body weight x 10
Resting metabolic rate (eat to survive without any activity)
Tom = 153 lbs. 1630 cal per day RMR
Vince = 210 lbs. 2400 cal
Chelsea = 120 lbs. 1200 cal
Must have more calories to maintain ability for your job-
light job Chelsea, teaching:
1200 (Chelsea's RMR) x 1.3 (teaching) = 1560 (still without exercise)
With exercise: + 500 calories (100 per mile of running) = 2060 (remember this is just to maintain current weight)
Carbo-loading methods- 4
Attempt to increase muscle glycogen before activity. Longer and more intense.
1. 3-4 days before, switch to high CHO diet (relative to your current diet), no exhaustive exercise, just doing this can increase your muscle glycogen stores by 40%.
2. 3-4 days before, do an aggressive sport specific workout, remaining days- High CHO diet, doubles Muscle glycogen stores (increases it by 100%).
3. 8 days before do an exhaustive sports specific workout. And switch to a high fat and protein diet for four days. At day for do another exhaustive sports specific workout and for the remaining four days switch to a high CHO diet. No exhaustive workouts.
4. Eat a high CHO diet all the time (this is for people who are on the go all the time)
Post event- optimal window of 2 hours. 3:1 ratio of CHO:Protein.
Pre-game meal- last big meal should be 2.5-3 hours before the race. Want time for blood glucose levels to normalize. High CHO breakfast, pancakes, cereal and milk, etc.
What about very early morning races? 10 min. before race eat refined sugar, e.g. jellybeans, candy, etc.
During Event:
If the event is <90 min. - just water
If the event is > 90min. drink a carb drink that has a sugar concentration of (ACSM) 4-8% Sugar. Coke is 15% just for reference. Some research says 2-2.5%; some says 6-8%. Try it for yourself and use your methods in training as well as the race. Use your methods before recommending them to your clients.
Monday, November 12, 2007
Chronic Adaptations of Aerobic Training 11-12-07
Interval Training
Interval training programs are the mode of exercise to covert strength into endurance.
Work: rest ratios (not a lot of research)
Energy Systems/W:R/Recovery
O2 system/1:1/minimal
Anaerobic Glycolysis/1:2-1:4/partial
Phosphagen/1:5-1:10/complete
Example: If an athlete does a 7-minute mile, they get a 7-minute break before the next interval in a 1:1 ratio.
If an athlete does a two-minute sprint, at 1:4 ratio, they would get an 8-minute break.
These numbers obviously depend on the conditioning of the person.
Work is going to be slightly higher than what they are accustomed to.
Use distance and rating of perceived exertion to decide intensity. Make intervals longer or add more intervals to increase difficulty.
Anaerobic Glycolysis: 800m sprint. Partial recovery. Train so that the person is able to handle the extra hydrogen ions - high intensity, burning- you need more recovery than for endurance but they must be able to deal with H+ and lactate during exercise. You must teach the body how to clear these byproducts faster.
Phosphagen: Explosive movements during endurance activities (e.g. basketball game). Complete recovery. If you don't give them enough rest, you are teaching them to be less explosive because they can't do as much. Need to be fully rested to be fully explosive again. Need ATP and CP to re-synthesis fully.
Work and periods must be sports specific.
Skeletal Muscle Changes Following Endurance Training
1. Increased myoglobin concentration.
2. Increased utilization of CHO and fats
* increased muscle glyc stores by 2x
* increased muscle triglycerides stores by 83% (not the unsightly fat)
3. Increased size and # of mitochondria
4. Increased enzyme activity in mitochondria
5. 20% decrease in anaerobic glycolysis enzyme activity.
6. Increased ATP stores by 25% (same as resistance training)
7. Increased CP stores by 40%
8. Hypertrophy of Slow Twitch
9. Adaptation of Fast Twitch A to Slow Twitch
Skeletal Muscle Changes following interval Training
1. Small increase in anaerobic glycolysis enzyme activity
2. Small increase in ATP and CP stores
3. Hypertrophy of Fast Twitch
4. Increased VO2max.
Neural improvements are thought to enhance performance. Not necessarily biochemical reasons.
Cardio-respiratory Changes Following Endurance Training at Rest
1. Decreased HR (brachicardia)
2. Increased Stroke Volume (SV)
3. Increased hemoglobin (RBC) and Plasma volume
*more oxygen and water in blood- maintains core temperature.
4. 8 to 10 points, aerobic decreases Blood Pressure in those who have high or normal blood pressure.
5. Increased lung volumes
Cardio-respiratory Fitness changes following endurance Training at sub maximal and maximal exercise
Sub maximal
1. VO2 unchanged or decreased
* You get better at exercise mechanics
2. Cardiac Output (*Q) unchanged or Decreased- SV x HR.
3. HR decrease
4. SV increase
5. Increased a-vO2 difference
(Body learns to extract O2 better from blood to muscle- critically important training affect).
Maximal
1. VO2 increase by 5-20% (depends on beginning conditioning)
2. Increased Cardiac Output
3. Increased a-vO2 difference
4. Decreased max HR
5. Increased SV
Genetic Determination
VO2max is 93% genetically determined
HR max age + 86%
Anaerobic threshold 81%
If you want to improve performance, you use anaerobic threshold because you have the most control over it. The way you train anaerobic threshold is with Interval Training
No difference between men and women except in pregnancy and menstrual cycle (iron loss). Recommend iron.
Increasing Speed
1. Stride frequency (# of steps- the more steps the better, to a point)
2. Stride length (increase distance)
3. Technique/Form (efficiency of movement)
4. Leg strength (tend to be faster runners with stronger legs)
Modes
Plyometrics
Running uphill or downhill on a treadmill
Bungee cord assisted (running attached to a person in front of you pulling you along)
Parachute resisted (trying to run forward with resistance of a parachute)
Pg. 27-30 Periodization article
Please see Pg. 31
Preparation phase: foundation of conditioning to work with for the rest of the year.
General Conditioning: good conditioning, very general, Running- just running, high volume, low intensity. A lot of work but non-aggressive.
Specific Prep: High volume, slowly increase Intensity, perfect understanding of technique. E.g. inner squad scrimmages.
Pre-Competitive: Preseason scrimmages, identifying weaknesses
*peak- be your best *taper- swimmers call peaking tapering- recovering, low volume, low intensity
Competitive Period: maintain. Low Volume high intensity. High intensity can be mental stress also.
Example:
Training for a 100 mile bike ride
General: running uphill
Endurance: less on bike, more conditioning, volume- going for mileage, not intensity.
Specific: bike more (200-300 per week)
Endurance: introduce intervals at a frequency of once per week, decrease volume and increase quality/intensity.
Anaerobic endurance: increase frequency of interval training to twice a week, use event specific drills, use agility drills, and reduce reaction time.
GRAPH.
Individual Training Bout (Use this for the project)
1. Introduction of skills
2. Warm-up-very low level aerobic activity- no static stretching- hinders ability for strength and power
3. Technical/tactical- least fatigued, learning technique occurs best when completely fresh.
4. Endurance-Cardio respiratory Fitness- already in a fatigued, warm state
7. Cool down
8. Conclusion (re-cap) of practice or workout
Project: most time should and effort should be spent on speed and power- NO SPORTS SPECIFIC DRILLS!!!
Interval training programs are the mode of exercise to covert strength into endurance.
Work: rest ratios (not a lot of research)
Energy Systems/W:R/Recovery
O2 system/1:1/minimal
Anaerobic Glycolysis/1:2-1:4/partial
Phosphagen/1:5-1:10/complete
Example: If an athlete does a 7-minute mile, they get a 7-minute break before the next interval in a 1:1 ratio.
If an athlete does a two-minute sprint, at 1:4 ratio, they would get an 8-minute break.
These numbers obviously depend on the conditioning of the person.
Work is going to be slightly higher than what they are accustomed to.
Use distance and rating of perceived exertion to decide intensity. Make intervals longer or add more intervals to increase difficulty.
Anaerobic Glycolysis: 800m sprint. Partial recovery. Train so that the person is able to handle the extra hydrogen ions - high intensity, burning- you need more recovery than for endurance but they must be able to deal with H+ and lactate during exercise. You must teach the body how to clear these byproducts faster.
Phosphagen: Explosive movements during endurance activities (e.g. basketball game). Complete recovery. If you don't give them enough rest, you are teaching them to be less explosive because they can't do as much. Need to be fully rested to be fully explosive again. Need ATP and CP to re-synthesis fully.
Work and periods must be sports specific.
Skeletal Muscle Changes Following Endurance Training
1. Increased myoglobin concentration.
2. Increased utilization of CHO and fats
* increased muscle glyc stores by 2x
* increased muscle triglycerides stores by 83% (not the unsightly fat)
3. Increased size and # of mitochondria
4. Increased enzyme activity in mitochondria
5. 20% decrease in anaerobic glycolysis enzyme activity.
6. Increased ATP stores by 25% (same as resistance training)
7. Increased CP stores by 40%
8. Hypertrophy of Slow Twitch
9. Adaptation of Fast Twitch A to Slow Twitch
Skeletal Muscle Changes following interval Training
1. Small increase in anaerobic glycolysis enzyme activity
2. Small increase in ATP and CP stores
3. Hypertrophy of Fast Twitch
4. Increased VO2max.
Neural improvements are thought to enhance performance. Not necessarily biochemical reasons.
Cardio-respiratory Changes Following Endurance Training at Rest
1. Decreased HR (brachicardia)
2. Increased Stroke Volume (SV)
3. Increased hemoglobin (RBC) and Plasma volume
*more oxygen and water in blood- maintains core temperature.
4. 8 to 10 points, aerobic decreases Blood Pressure in those who have high or normal blood pressure.
5. Increased lung volumes
Cardio-respiratory Fitness changes following endurance Training at sub maximal and maximal exercise
Sub maximal
1. VO2 unchanged or decreased
* You get better at exercise mechanics
2. Cardiac Output (*Q) unchanged or Decreased- SV x HR.
3. HR decrease
4. SV increase
5. Increased a-vO2 difference
(Body learns to extract O2 better from blood to muscle- critically important training affect).
Maximal
1. VO2 increase by 5-20% (depends on beginning conditioning)
2. Increased Cardiac Output
3. Increased a-vO2 difference
4. Decreased max HR
5. Increased SV
Genetic Determination
VO2max is 93% genetically determined
HR max age + 86%
Anaerobic threshold 81%
If you want to improve performance, you use anaerobic threshold because you have the most control over it. The way you train anaerobic threshold is with Interval Training
No difference between men and women except in pregnancy and menstrual cycle (iron loss). Recommend iron.
Increasing Speed
1. Stride frequency (# of steps- the more steps the better, to a point)
2. Stride length (increase distance)
3. Technique/Form (efficiency of movement)
4. Leg strength (tend to be faster runners with stronger legs)
Modes
Plyometrics
Running uphill or downhill on a treadmill
Bungee cord assisted (running attached to a person in front of you pulling you along)
Parachute resisted (trying to run forward with resistance of a parachute)
Pg. 27-30 Periodization article
Please see Pg. 31
Preparation phase: foundation of conditioning to work with for the rest of the year.
General Conditioning: good conditioning, very general, Running- just running, high volume, low intensity. A lot of work but non-aggressive.
Specific Prep: High volume, slowly increase Intensity, perfect understanding of technique. E.g. inner squad scrimmages.
Pre-Competitive: Preseason scrimmages, identifying weaknesses
*peak- be your best *taper- swimmers call peaking tapering- recovering, low volume, low intensity
Competitive Period: maintain. Low Volume high intensity. High intensity can be mental stress also.
Example:
Training for a 100 mile bike ride
General: running uphill
Endurance: less on bike, more conditioning, volume- going for mileage, not intensity.
Specific: bike more (200-300 per week)
Endurance: introduce intervals at a frequency of once per week, decrease volume and increase quality/intensity.
Anaerobic endurance: increase frequency of interval training to twice a week, use event specific drills, use agility drills, and reduce reaction time.
GRAPH.
Individual Training Bout (Use this for the project)
1. Introduction of skills
2. Warm-up-very low level aerobic activity- no static stretching- hinders ability for strength and power
3. Technical/tactical- least fatigued, learning technique occurs best when completely fresh.
4. Endurance-Cardio respiratory Fitness- already in a fatigued, warm state
7. Cool down
8. Conclusion (re-cap) of practice or workout
Project: most time should and effort should be spent on speed and power- NO SPORTS SPECIFIC DRILLS!!!
Designing A Cardio Resiratory Fitness Program 11-5-07
Designing A Cardio-respiratory Fitness Program
Training Principles:
All of them are the same for all programs but these are as they relate to aerobic training.
1. Principle of Individuality: There are always people for whom the things taught in class won't work. The norm doesn't always work for them. Always make work-outs specific to your client's needs and goals.
2. Overload: In order to overload them, you must push them beyond what they are used to.
Ways to overload- a. heart rate they are exercising at. (only real way to measure overload)
3. Progressive overload- Add intensity when proper heart rate is not elicited at the current intensity. Recalculate proper HR periodically. Older adults- incline slope on treadmill more instead of making them go faster.
4. Rest recovery: Recovery- time period between workouts. Rest- time between different exercises, sets, within training bout.
You are not getting into better shape during exercise, it is during recovery. Recovery is critical to improvement. After you recover, you exercise again, you recover again and make gains. Recovery is just as important as the exercising, at least 50/50.
How can you tell when someone is over-training? Recovery/ exercise is not 50/50. or Overreaching?
Over-training- Performance is suffering.
Overreaching- not negatively effecting performance, yet.
Symptoms:
Most common a. Elevated resting HR of 6-12 bpm. Must know resting heart rate. 1st thing in the morning before getting out of bed. Sit up and wait a few seconds. Take it for a full minute for 3-4 mornings and take the average. Lower resting HR, the better aerobic shape you are in. (Brachicardia)
b. Increased body temp. of 1-2 degrees. (Rectal temp- not easy or practical but a very good indicator.)
c. Low intensity persistent soreness/stiffness in muscles and joints.
d. Frequent, minor sore throats, colds
e. Excessive nervousness, irritability, headaches, depression, and/or anxiety with NO APPARENT REASON.
f. Feeling of tiredness yet unable to sleep.
g. Inability to rest/relax normally.
h. Nagging fatigue or sluggishness over consecutive days.
i. Unexplained, yet noticeable drops in performance.
j. Disinterest in normally exciting activities.
k. Diarrhea or constipation
L. Aching stomach.
m. Loss of appetite/ body weight (without trying).
5. Specificity: If you want to improve for a specific sport you must train specifically for it.
6. Consistency: One of the most important- Do something on a daily basis. Just getting out of bed and staying on the program is good enough for the average out of shape American until they get into better shape. Low Frequency, Low duration, High intensity for maintenance.
7. Diminishing Returns:
3-5 days a week gives us the greatest returns on VO2max.
8. Hard/Easy Days/Weeks: Periodization of training. Hard/Easy depends on the person and their goals. Fartlik- Swedish word for "speed play" - changing pace frequently to the intensity you feel appropriate.
FITT PRINCIPLE
Frequency - minimum 3-5 (max) days per week.
Intensity - how hard you are working out relative to the person. Monitor this by HR. HR ranges to improve VO2max. What HR do you need to work out at to improve VO2max depends on your current VO2max.
Field tests- VO2max results must be compared to norms. Age, gender, body weight all affect VO2max. Still going to dictate totally different HRs that they need to work out at and there are different norms for different athletic groups.
Karvonen Formula: converts % VO2 into an actual HR.
THR= %I (HRmax -HRrest) + HRrest
THR is Target heart rate
% I is % VO2 max you work out at.
You can do an entire VO2max test within 20 min.
HRmax= 220 - age
Wait about 6 weeks between re-testing VO2max.
Long steady distance for fat loss (60-80%). Do highest you can for 1 hour to burn more calories. There are no diminishing returns on calories burned.
If you go up in %/unit time you will always burn more calories.
Pg. 19 Most Simplistic Ways to Test VO2max
walk 3 miles as fast as you can, etc. see packet. Specificity of training: use different test for same cardio-vascular category.
Norms for different test separates you into Below Average, average, excellent, etc. categories of health for your HR, time, gender, age and body weight. Must see packet.
pg. 21-23 data for the Rockport 1 mile walk test. Most commonly used test to estimate VO2max here and in Canada. Walk 4 laps as fast as possible always have 1 part of one foot on the ground. Directly after- take 10 sec. (x 6 = min HR).
Can estimate VO2max very well with: HR, Time, gender, age, body weight.
Example:
A 45 year old person. Scored in the excellent category of health (must work out at 60-85% of VO2max to get a training affect.)
THR min= .6 (200- 45 - 42) + 42 = 122
THR max= .85 (133) + 42 = 155
Time (duration)- (Duration of exercise) how long do you need to work out 3-5 days/week in order to improve your VO2max. Ideally 20-60 min. of continuous work but can be done in incriments of 8-10 min. a few times per day to rack up 20-60 min. total.
Type (mode)- Must perform an activity to stress those system you want improvement in.
Aerobic- rhythmical-same motion repeated, large muscle groups engaged, continuous (can be done for 20-60 min.), aerobic energy system being utilized.
pg. 25 of packet memorize
change variables in order to make improvements in the heart, lungs, circulatory system (VO2max).
VO2max: 10-90 ml/kg/min.
10 being a pathological condition
90 being recorded for a cross country skiier.
high good shape
low bad shape
Apparently healthy adults pg. 25 are recommendations for them.
Training Principles:
All of them are the same for all programs but these are as they relate to aerobic training.
1. Principle of Individuality: There are always people for whom the things taught in class won't work. The norm doesn't always work for them. Always make work-outs specific to your client's needs and goals.
2. Overload: In order to overload them, you must push them beyond what they are used to.
Ways to overload- a. heart rate they are exercising at. (only real way to measure overload)
3. Progressive overload- Add intensity when proper heart rate is not elicited at the current intensity. Recalculate proper HR periodically. Older adults- incline slope on treadmill more instead of making them go faster.
4. Rest recovery: Recovery- time period between workouts. Rest- time between different exercises, sets, within training bout.
You are not getting into better shape during exercise, it is during recovery. Recovery is critical to improvement. After you recover, you exercise again, you recover again and make gains. Recovery is just as important as the exercising, at least 50/50.
How can you tell when someone is over-training? Recovery/ exercise is not 50/50. or Overreaching?
Over-training- Performance is suffering.
Overreaching- not negatively effecting performance, yet.
Symptoms:
Most common a. Elevated resting HR of 6-12 bpm. Must know resting heart rate. 1st thing in the morning before getting out of bed. Sit up and wait a few seconds. Take it for a full minute for 3-4 mornings and take the average. Lower resting HR, the better aerobic shape you are in. (Brachicardia)
b. Increased body temp. of 1-2 degrees. (Rectal temp- not easy or practical but a very good indicator.)
c. Low intensity persistent soreness/stiffness in muscles and joints.
d. Frequent, minor sore throats, colds
e. Excessive nervousness, irritability, headaches, depression, and/or anxiety with NO APPARENT REASON.
f. Feeling of tiredness yet unable to sleep.
g. Inability to rest/relax normally.
h. Nagging fatigue or sluggishness over consecutive days.
i. Unexplained, yet noticeable drops in performance.
j. Disinterest in normally exciting activities.
k. Diarrhea or constipation
L. Aching stomach.
m. Loss of appetite/ body weight (without trying).
5. Specificity: If you want to improve for a specific sport you must train specifically for it.
6. Consistency: One of the most important- Do something on a daily basis. Just getting out of bed and staying on the program is good enough for the average out of shape American until they get into better shape. Low Frequency, Low duration, High intensity for maintenance.
7. Diminishing Returns:
3-5 days a week gives us the greatest returns on VO2max.
8. Hard/Easy Days/Weeks: Periodization of training. Hard/Easy depends on the person and their goals. Fartlik- Swedish word for "speed play" - changing pace frequently to the intensity you feel appropriate.
FITT PRINCIPLE
Frequency - minimum 3-5 (max) days per week.
Intensity - how hard you are working out relative to the person. Monitor this by HR. HR ranges to improve VO2max. What HR do you need to work out at to improve VO2max depends on your current VO2max.
Field tests- VO2max results must be compared to norms. Age, gender, body weight all affect VO2max. Still going to dictate totally different HRs that they need to work out at and there are different norms for different athletic groups.
Karvonen Formula: converts % VO2 into an actual HR.
THR= %I (HRmax -HRrest) + HRrest
THR is Target heart rate
% I is % VO2 max you work out at.
You can do an entire VO2max test within 20 min.
HRmax= 220 - age
Wait about 6 weeks between re-testing VO2max.
Long steady distance for fat loss (60-80%). Do highest you can for 1 hour to burn more calories. There are no diminishing returns on calories burned.
If you go up in %/unit time you will always burn more calories.
Pg. 19 Most Simplistic Ways to Test VO2max
walk 3 miles as fast as you can, etc. see packet. Specificity of training: use different test for same cardio-vascular category.
Norms for different test separates you into Below Average, average, excellent, etc. categories of health for your HR, time, gender, age and body weight. Must see packet.
pg. 21-23 data for the Rockport 1 mile walk test. Most commonly used test to estimate VO2max here and in Canada. Walk 4 laps as fast as possible always have 1 part of one foot on the ground. Directly after- take 10 sec. (x 6 = min HR).
Can estimate VO2max very well with: HR, Time, gender, age, body weight.
Example:
A 45 year old person. Scored in the excellent category of health (must work out at 60-85% of VO2max to get a training affect.)
THR min= .6 (200- 45 - 42) + 42 = 122
THR max= .85 (133) + 42 = 155
Time (duration)- (Duration of exercise) how long do you need to work out 3-5 days/week in order to improve your VO2max. Ideally 20-60 min. of continuous work but can be done in incriments of 8-10 min. a few times per day to rack up 20-60 min. total.
Type (mode)- Must perform an activity to stress those system you want improvement in.
Aerobic- rhythmical-same motion repeated, large muscle groups engaged, continuous (can be done for 20-60 min.), aerobic energy system being utilized.
pg. 25 of packet memorize
change variables in order to make improvements in the heart, lungs, circulatory system (VO2max).
VO2max: 10-90 ml/kg/min.
10 being a pathological condition
90 being recorded for a cross country skiier.
high good shape
low bad shape
Apparently healthy adults pg. 25 are recommendations for them.
Wednesday, October 31, 2007
Cardiorespiratory System 10-29-07
Notes for readers: * = the dot atop the first letter symbolizing "per unit time".
! = delta symbolizing "change or difference".
Cardio-respiratory System
aka
Cardiovascular
Cardiopulmonary
Aerobic
3 systems within the Cardiorespiratory System:
1. Respiratory system
Sometimes referred to as the pulmonary system- lungs
Involves...
A. movement of O2 & CO2 into/out of the lungs
B. exchange of O2 & CO2 between lungs and blood
O2 moves from the lungs to the blood, CO2 moves from the blood to the lungs
pg. 16 of pkt.
2. Circulatory system
Arteries and veins- carry blood
Involves...
A. transport of O2 & CO2 in blood
B. exchange of O2 & CO2 between blood and muscle
O2 moves from blood to the muscle, CO2 moves from the muscle to the blood
3. Cardiac system
Heart
Involves...
A. the action of the heart that pumps the blood
Respiratory System
Can train it a lot. Makes important gains with training, but it is never the limiting factor in exercise.
Pulmonary Ventilation
1. Rhythmic movement of air into and out of the lungs
Measured via minute ventilation
*Ve = (TV)(F)
= Volume of air expired by the lungs in one minute.
TV= tidal volume= volume of air expired per breath
f= frequency= # of breaths per minute
Rest= 7.51/ min.
MAXendurance= 180/ min.
Smallest functional unit of a lung is the alveoli
Alveoli= terminal sacs in the lungs where gas exchange occurs with the blood
Alveolar Ventilation
O2 moves into the blood
CO2 moves out of the blood
Dead Space
Only place air is exchanged with blood is at the alveoli
Bronchials and trachea are considered dead space= i.e. O2 and blood cannot mix here
Breathing deeply gets air all the way into the lungs to the alveoli. Breathing shallowly keeps the same air in the dead space.
Gas Exchange
Two exchange sites:
1. alveolar- capillary membrane
2. tissue(muscle)- capillary membrane
Diffusion
Due to random movement of molecules, molecules move from areas of high concentration to areas of low concentration.
Random movement is measured via:
Partial Pressure
Because of random movement of molecules, collisions between these molecules are constantly occurring. The # of collisions is equal to the partial pressure (pp).
O2 and CO2 diffuse across the membranes via partial pressure.
CO2 builds up in the muscle
O2 builds up in the blood
causing diffusion via partial pressure.
At Altitude
Anywhere- 20.9% of air is O2
At altitude: less partial pressure, less collisions, less diffusion.
When people come from sea level they breathe abnormally heavily.
The major adaptation of living at altitude is that the body starts producing significantly more red blood cells.
Definition of high altitude is 7500 ft. and higher.
Going from high alt. to low. = within 2-3 days your blood starts getting rid of extra red blood cells. To be competitive you must race within 2-3 days of arriving at sea level.
Lungs/ blood
ppO2 > ppO2
ppCO2 < ppCO2
Muscles/blood
ppO2 < ppO2
ppCO2 > ppCO2
3% of air is CO2
Transport of gases in blood
O2 & CO2 carried in blood in 2 forms:
1. dissolved- into fluid portion- not a lot (5% CO2, 1.5% O2)
2. Chemically bonded to blood
* O2- bonded to hemoglobin (98%)
* CO2 - 65% as bicarbonate
CO2 + H2O > H2CO3 > H+ + HCO3^- > lungs
The body takes in CO2 and H2O then converts them to carbonic acid. The body does not like this so it converts it to H+ & HCO3^- and brings it to the lungs where it turns back to carbonic acid. The body again does not like this so it converts it back to CO2 & H2O and we exhale them.
Pg. 20 of NSCA book
Right side- pulmonary circuit
to and from the lungs
Left side- Systemic Circuit- to and from the muscles
(This is what Tom said but if you look at it, it doesn't make sense)
Heart has its own automatic nervous system
SA node (sino-atrial) is a bundle of nerves that initiates all heart action (pacemaker of the heart) at the atria.
SA > Atria > AV > Ventricles
AV node is a bundle of nerves in the ventricles
R & L Atria and then R & L ventricles contract simultaneously
Pg. 15 of packet
superior vena cava- returning blood from upper body/ head
inferior vena cava- returning blood from lower extremities
Returns to RA
Tricuspid & pulmonary valves are 1 way valves
Capillaries give the O2 to the muscle
diameter gets smaller down to the capillaries. Blood cells move single file in capillaries.
Cardiac System
Cardiac Output (*Q) aka (CO)
Amount of blood pumped from either ventricle per minute.
*Q = (SV)(HR)
SV = stroke volume= amount of blood pumped per beat
HR= heart rate= # of beats per minute
All of these are trainable
Stroke Volume is significantly raised at all levels (rest- max training)
*Q significantly rises
HR lowers
SV is single best indicator of aerobic shape= ability of the heart to pump blood per beat.
Resting SV of in-shape person= Max SV of untrained
Maximal heart rate never changes- is genetically and age determined
220-age= x (predicted HRmax) +/- 11 bpm (margin of error) (has nothing to do with aerobic level but is sport specific)
Specificity of Training is Going to significantly change this
A person obtains maximal SV during sub maximal exercise levels.
*Q = SV x HR
*Qmax = SVmax x HRmax
*VO2 max- max oxygen consumption
single best indicator of aerobic shape
*VO2 max determines what HR your client needs to work out at.
*VO2 = (*Q) (a-vO2 !max) (where != difference)
a-vO2 ! is the difference between O2 at point A & B.
Anaerobic Threshold-very adaptable
aka
lactate threshold
ventilatory
OBLA-onset of blood lactate accumulation
Pg. 17
Non-invasive way to identify
Lactate threshold
You want to run @ your lactic threshold during a race.
Train over anaerobic threshold to be able to bypass it.
! = delta symbolizing "change or difference".
Cardio-respiratory System
aka
Cardiovascular
Cardiopulmonary
Aerobic
3 systems within the Cardiorespiratory System:
1. Respiratory system
Sometimes referred to as the pulmonary system- lungs
Involves...
A. movement of O2 & CO2 into/out of the lungs
B. exchange of O2 & CO2 between lungs and blood
O2 moves from the lungs to the blood, CO2 moves from the blood to the lungs
pg. 16 of pkt.
2. Circulatory system
Arteries and veins- carry blood
Involves...
A. transport of O2 & CO2 in blood
B. exchange of O2 & CO2 between blood and muscle
O2 moves from blood to the muscle, CO2 moves from the muscle to the blood
3. Cardiac system
Heart
Involves...
A. the action of the heart that pumps the blood
Respiratory System
Can train it a lot. Makes important gains with training, but it is never the limiting factor in exercise.
Pulmonary Ventilation
1. Rhythmic movement of air into and out of the lungs
Measured via minute ventilation
*Ve = (TV)(F)
= Volume of air expired by the lungs in one minute.
TV= tidal volume= volume of air expired per breath
f= frequency= # of breaths per minute
Rest= 7.51/ min.
MAXendurance= 180/ min.
Smallest functional unit of a lung is the alveoli
Alveoli= terminal sacs in the lungs where gas exchange occurs with the blood
Alveolar Ventilation
O2 moves into the blood
CO2 moves out of the blood
Dead Space
Only place air is exchanged with blood is at the alveoli
Bronchials and trachea are considered dead space= i.e. O2 and blood cannot mix here
Breathing deeply gets air all the way into the lungs to the alveoli. Breathing shallowly keeps the same air in the dead space.
Gas Exchange
Two exchange sites:
1. alveolar- capillary membrane
2. tissue(muscle)- capillary membrane
Diffusion
Due to random movement of molecules, molecules move from areas of high concentration to areas of low concentration.
Random movement is measured via:
Partial Pressure
Because of random movement of molecules, collisions between these molecules are constantly occurring. The # of collisions is equal to the partial pressure (pp).
O2 and CO2 diffuse across the membranes via partial pressure.
CO2 builds up in the muscle
O2 builds up in the blood
causing diffusion via partial pressure.
At Altitude
Anywhere- 20.9% of air is O2
At altitude: less partial pressure, less collisions, less diffusion.
When people come from sea level they breathe abnormally heavily.
The major adaptation of living at altitude is that the body starts producing significantly more red blood cells.
Definition of high altitude is 7500 ft. and higher.
Going from high alt. to low. = within 2-3 days your blood starts getting rid of extra red blood cells. To be competitive you must race within 2-3 days of arriving at sea level.
Lungs/ blood
ppO2 > ppO2
ppCO2 < ppCO2
Muscles/blood
ppO2 < ppO2
ppCO2 > ppCO2
3% of air is CO2
Transport of gases in blood
O2 & CO2 carried in blood in 2 forms:
1. dissolved- into fluid portion- not a lot (5% CO2, 1.5% O2)
2. Chemically bonded to blood
* O2- bonded to hemoglobin (98%)
* CO2 - 65% as bicarbonate
CO2 + H2O > H2CO3 > H+ + HCO3^- > lungs
The body takes in CO2 and H2O then converts them to carbonic acid. The body does not like this so it converts it to H+ & HCO3^- and brings it to the lungs where it turns back to carbonic acid. The body again does not like this so it converts it back to CO2 & H2O and we exhale them.
Pg. 20 of NSCA book
Right side- pulmonary circuit
to and from the lungs
Left side- Systemic Circuit- to and from the muscles
(This is what Tom said but if you look at it, it doesn't make sense)
Heart has its own automatic nervous system
SA node (sino-atrial) is a bundle of nerves that initiates all heart action (pacemaker of the heart) at the atria.
SA > Atria > AV > Ventricles
AV node is a bundle of nerves in the ventricles
R & L Atria and then R & L ventricles contract simultaneously
Pg. 15 of packet
superior vena cava- returning blood from upper body/ head
inferior vena cava- returning blood from lower extremities
Returns to RA
Tricuspid & pulmonary valves are 1 way valves
Capillaries give the O2 to the muscle
diameter gets smaller down to the capillaries. Blood cells move single file in capillaries.
Cardiac System
Cardiac Output (*Q) aka (CO)
Amount of blood pumped from either ventricle per minute.
*Q = (SV)(HR)
SV = stroke volume= amount of blood pumped per beat
HR= heart rate= # of beats per minute
All of these are trainable
Stroke Volume is significantly raised at all levels (rest- max training)
*Q significantly rises
HR lowers
SV is single best indicator of aerobic shape= ability of the heart to pump blood per beat.
Resting SV of in-shape person= Max SV of untrained
Maximal heart rate never changes- is genetically and age determined
220-age= x (predicted HRmax) +/- 11 bpm (margin of error) (has nothing to do with aerobic level but is sport specific)
Specificity of Training is Going to significantly change this
A person obtains maximal SV during sub maximal exercise levels.
*Q = SV x HR
*Qmax = SVmax x HRmax
*VO2 max- max oxygen consumption
single best indicator of aerobic shape
*VO2 max determines what HR your client needs to work out at.
*VO2 = (*Q) (a-vO2 !max) (where != difference)
a-vO2 ! is the difference between O2 at point A & B.
Anaerobic Threshold-very adaptable
aka
lactate threshold
ventilatory
OBLA-onset of blood lactate accumulation
Pg. 17
Non-invasive way to identify
Lactate threshold
You want to run @ your lactic threshold during a race.
Train over anaerobic threshold to be able to bypass it.
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