Aerobic exercise is a physical activity that uses your body's large muscle groups, is rhythmic and repetitive. It increases your heart rate and how much oxygen your body uses. Examples of aerobic exercises include walking, cycling and swimming

1. AEROBIC EXERCISE
Presenting
Presenting by
by
Prof.Dr.Y.Shanthoshraja.PT
Prof.Dr.Y.Shanthoshraja.PT
IAP Reg No: L-31420
IAP Reg No: L-31420
Swamy Vivekanandha Physiotherapy College
Swamy Vivekanandha Physiotherapy College
Namakkal District
Namakkal District

2. AEROBIC EXERCISE

3. FITNESS
 The ability to perform a physical work
 Performing physical work requires cardio respiratory functioning ,muscle
strength,endurance and flexibility
 Fitness levels are described from poor to superior based on energy
expenditure of physical work
 Rating is based on direct or indirect measurement of body’s maximum ogygen
consumption(VO2 Max)
 VO2 is influenced by age,gender,heredity,inactivity and disease

4. VO2 MAX
 It’s a measure of body’s capacity to use O2.(maximum amount of O2
consumed /min when individual has reached maximum effort)
 Indicated as –ml/kg/min
 Depends on-
1. O2 transport
2. O2 binding capacity of blood
3. Cardiac function
4. O2 extraction capabilities
5. Muscular oxidative potential

5. ENDURANCE
 Ability to work for long time without fatigue
 Muscle endurance is ability of an isolated muscle to performs repeated
contractions over aperiod of time
 Cardio vascular endurance is the ability to perform large muscles ,dynamic
exercise like walking

6. CONDITIONING
 Augmentation of energy capacity of muscles by means of exercise program
 Depends on ex’s of sufficient intensity ,duration and frequency
 Produces CV and muscular adaptations

7. ADAPTATION
 CV system and muscular gets adapted to training stimulus over time
.significant changes are observed in 10-12 weeks of training
 Depends on –
1. Ability of organs to change
2. Training stimulus threshold

8. MYOCARDIAL O2 CONSUMPTION
(mVO2)
 Measure of O2 consumed by myocardial muscles
 The need or demand of O2 is determined by HR ,BP, myocardial contractility
and afterload
 Ability to supply O2 to the myocardium depends on arterial O2 content,HB –
O2 dissociation and coronary blood flow

9. DECONDITIONING
 Occurs with prolonged bed rest
 Decrease of VO2 max ,CO ,SV,muscle strength
 Effect of deconditioning
1. Decrease muscle mass and strength
2. Decrease CV function
3. Decrease total blood volume and plasma volume
4. Decrease heart volume
5. Decrease ex’s tolerance
6. Decrease BMD

10. ENERGY SYSTEMS
Muscle contraction
|
Requires energy
This is produced by chemical breakdown of ATP
ATP converted to ADP+P

11.  There is limited supply of ATP in muscle cells (it’s usually used up after 3-5
seconds of exercise)
 For ex’s to continue ATP has to be re-generated from ADP using energy
obtained from other sources
 ADP+P- ATP
 There are three sources that the body can use
Anaerobic pathway 1. ATP/PC or CP system
2.lactic acid system
Aerobic pathway - 3.Aerobic system

12. 1.creatine phosphate system
 CP- stored in muscles
 Combined with ATP to re-build ATP
 Immediate source of energy
 Limited source – lasts up to 10/15 seconds
 Very important for bursts of explosive speed
 Suitable for short duration events : 100 m, throwing/ jumping athletic
events,phases of team game play
 Replenishing stores of CP takes up to 6 minutes of recovery after end of
exercise

13. 2. Lactic acid system
 Glycogen made from glucose obtained from digested food present in all cells
of the body-muscle,liver
 When glycogen breaks down releases pyruvic acid and energy
 This energy is used to re-build ATP from ADP and P
 This system is anaerobic-no O2
 Pyruvic acid is easily removed when O2 is available
 Where there is little O2 it is changed in to lactic acid
 Muscles fail to contract fully- fatigue
 Energy from this source lasts longer –up to three minutes before build up of
lactic acid prevents further energy production

14.  Suitable for athletes – 200 m-800 m.games players who need to keep up
continous short bursts of activity
 Takes about 20-60 minutes to remove accumulated lactic acid and maximal
exercise

15. 3.Aerobic system
 For longer events – muscles must work aerobically O2 present
 This system can take the pyruvic acid produced when glycogen breaks down
and turns in to more energy rather than lactic acid
 Supplies energy to athletes who are working sub maximally At 60 80% of
maximum effort and can take in a constant supply of O2
 This system provides most of the energy required for physical activity lasting
longer than about 3 minutes long distance activity – runners /cyclists-game
players

16. ENERGY EXPENDITURE
 Activities can be categorized as light or heavy by determining the cost of
activity
 Most ADLs are light activity and are aerobics
 Heavy works needs energy from both aerobics and anaerobics systems
 Energy expended is computed from amount of O2 consumed ,the units used
are
. Kilo calorie(Kcal)
Metabolic equivalents (METs)( ml/kg/min=3.5ml/kg/min)
 Classification of activities is light,moderate and heavy
 Average individual expends 1800-3000 kCal/day whereas athletes during
training period expends greater than or equal to 10000 kCal

17. EFFICIENCY
 Usually expressed in percentage
 % efficiency=useful workout *100/energy expended
 Efficiency of large muscle activities is usually 20-25%

18. PHYSIOLOGICAL RESPONSE TO
EXERCISE

19. CARDIOVASCULAR SYSTEM
 Exercise pressure response-
1. SNS response-peripheral vasoconstriction,increased myocardial
contractility,increased heart rate,increased hyper tension
2. Degree of response equals to muscle mass involved and ex’s intensity
 Cardiac effects-
1. Increase frequency of SA node depolarization, increased heart rate,
decreased vagal stimulus,increased SNS stimulation
2. Increased systolic BP

20.  Peripheral effects-
1. Vasoconstriction-blood from non working muscles and organs shunt to working
muscles
2. Decrease peripheral resistance in working muscles
3. Venous constriction
 Increase CO due to-
1. Increase myocardial contractility
2. Increase heart rate
3. Increase blood flow to working muscle
4. Increase venous constriction
5. Decrease peripheral resistance

21. RESPIRATORY SYSYTEM
 Respiratory changes occurs rapidly with increased gas exchange
 Decrease venous O2 saturation and increase pCO2 and H+
 Increase body temperature
 Increase epinephrine
 Increase joint and muscle receptor stimulation
 All these afctors stimulate respiratory system
 Increase respiratory rate and TV – increase minute ventilation
 Increase alveolar ventilation

22. RESPONSE PROVIDING ADDITIONAL O2 TO
MUSCLE
 Increase blood flow-provides additional O2
 Extraction of more O2 from blood is due to
1. Decrease local tissue PO2-facilitate O2 unloading from HB
2. Increase CO2 Production –tissue acidosis and increase Temperature- increase O2
release from HB
3. Increase RBCs – enhance release of O2
 Factors determining O2 consumption
1. Muscle vascularity
2. Fiber distribution
3. No of mitochondria
4. Oxidative mitochondrial enzymes in muscles fibers

23. DETERMINANTS OF EXERCISE PROGRAM

24. 1.INTENSITY
 Overload principle-
1. Overload is stress on an organism that is greater than that regularly
encountered during everyday life
2. The ex’s load must be above the training stimulus threshold for adaptations to
occur
3. Once adaptations occurs increase the training load
4. Training stimulus threshold are variable depending on individuals health ,level
of activity,age and gender
5. Higher the level of fitness –greater the intensity is needed
6. Generally conditioning response occurs at 60-90% of HR Max or 50-85% of VO2
max

25.  In healthy adults ,minimum stimulus needed to elicit conditioning response is
70% of HR Max
 Sedentary or deconditioned individual -40-50% VO2max
 HR max =220-age /use multistage test
 Maximum HR for ex’s can be determined using % of HR Max and using HR
reserve (karvonens formula)
 Greater improvement in vO2max is seen on exercising at high intensity for
short period than moderate intensity for longer period
 At maximum limit of ex’s relative risk of CV complications or muscle injuries

26.  Specificity principle- adaptations to metabolic and physiological systems
depends on demands imposed

27. 2.DURATION
 The optimal duration of ex’s for cardiovascular conditioning is dependent on
the total work performed ,ex’s intensity and frequency ,and fitness level
 The greater the intensity of ex’s the shorter the duration needed for
adaptation and the lower the intensity of ex’s the longer the duration needed
 A 20 to 30 minutes session is generally optimal at 60 to 70 % maximum heart
rate
 When the intensity is below the heart rate threshold ,a 45 minute continous
ex’s period may provide the appropriate overload
 With high –intensity ex’s 10 to 15 minute ex’s periods are adequate

28. 3.FREQUENCY
 Frequency may be a less important factor than intensity or duration in ex’s
training
 Frequency varies ,dependent on the health and age of the individual
 Optimal frequency of training is generally 3-5 times/week
 If training is low intensity greater frequency may be beneficial
 A frequency of two times a week does not generally evoke cardiovascular
changes

29. 4.MODE
 Many types of activity provides the stimulus for improving cardiorespiratory fitness
 The important factor is that the ex’s involves large muscle groups that are
activated in a rhythmic ,aerobic nature,however the magnitude of the changes
may be determined by the mode used
 For specific aerobic activities such as cycling and running the overload must use
the muscles required by the activity and stress the cardiorespiratory system
 The muscles trained develop agreater oxidative capacity with an increase in blood
flow to the area
 Training benefit are optimized when programs are planned to meet the individual
needs and capacities of the participants
 The skill of the individual ,variations among individuals in competitiveness and
aggressiveness and variation in environmental conditions must be considered

30. REVERSIBILITY PRINCIPLE
 Adaptive changes in body system (strength.endurance) due to resistance
exercise are transient unless improvement is used for functional activities or
as a maintenance program
 Detraining (reduce muscle performance) ,starts in a week or two after ex’s
cessations and continous until training effects are lost

31. EXERCISE PROGRAM

32. WARM UP PERIOD
 Physiologically a time lag exists between the onset of a tivity and the bodily
adjustments needed to meet the physical requirements of the body
 The purpose of the warm –up period is to enhance the numerous adjustments
that must take place before physical activity

33. PHYSIOLOGICAL RESPONSE
 Increase muscle temperature – increase the efficiency of muscular
contraction( decrease muscle viscosity and increase rate of nerve conduction)
 Increase O2 need to meet energy demands higher extraction from hemoglobin
facilitate the oxidative processes
 Dialatation of constricted capillaries increases circulation increase oxygen
delivery to the active muscles and decrease oxygen deficit and the formation
of lactic acid
 Adaptation insensitivity of the neural respiratory center to various ex’s
stimulus
 Increase venous return

34. PURPOSE
 The warm up also prevents or decrease
1. The susceptibility of the musculoskeletal system to injury
2. The occurance of ischemic electrocardiographic changes and arrhythmia
GUIDELINESS
 The warm up should be gradual and sufficient to increase muscle and core
temperature without causing fatigue or reducing energy stores
 Characteristics of period include
1. A 10 minute period of total body movement ex’s such as calisthenics and
walking slowly
2. Attaining a heart rate that is within 20 beats/min of the target heart rate

35. BENEFITS OF WARM UP
 Slowly increase the heart rate so body temperature and increase blood flow
to active muscles
 Increase O2 supply prepares muscle for upcoming strenuous activities
 Easy and safe to perform Stretches to ensure flexibility and ROM
 Helps minimize potential muscle tear and injury
 Increase elastic and flexibility of tendons and ligaments
 Maintain joint lubricantion
 Increase hormone production needed to regulate energy production

36. AEROBIC EXS PERIOD
 Aerobic exs period is conditioning part of the ex’s program
 Attention to the determinants of intensity ,frequency,duration,and mode of
the program has an impact on the effectiveness of the program
 Main considerations to choose specific method of training is the intensity
should be enough to stimulate an increase in stroke volume and cardiac
output and to enhance local circulation and aerobic metabolism in the
appropriate muscle groups
 The ex’s period must be within the person’s tolerance ,above the threshold
level for adaptation to occur and below the level of exs that evokes clinical
symptoms
 In aerobic exs submaximum ,rhythmic,repetitive,dyanamic ex’s of large
muscle groups is emphasized

37.  There are four methods of training that challenge the aerobic system:
continous,interval,circuit,and circuit interval
CONTINOUS TRAINING
 A submaximum energy requirement-throught the training period
 At steady stage muscle obtains energy by means of aerobic metabolism stress
primarily on the slow twitch fibres
 The activity can be prolonged for 20 to 60 minutes
 Increase work rate progressively overload by in increase duration
 In healthy individual continous training is the most effective way to improve
endurance

38. INTERVAL TRAINING
 The work of ex’s is followed by relief or rest interval ,less demanding than
continous training.tends to improve strength and power more than endurance
 The relief interval is either a rest relief (passive recovery) or a work relief
(active recovery) ; and it’s duration ranges from a few seconds to several
minutes( portion of muscular stores of ATP and the oxygen associated with
myoglobin are replenished by the aerobic system; an increase VO2 max
 A rest interval equal to one and half times the work interval allows the
succeeding ex’s interval to begin before recovery is complete and stresses the
aerobic system

39. CIRCUIT TRAINING
 Circuit training employs a series of ex’s activities.at the end of the last
activity ,the individual starts from the beginning and again moves through the
series
 The series of activities is repeated several times
 Several ex’s modes can be used involving large and small muscle groups and a
mix of static or dyanamic efforts
 Use of circuit training can improve strength and endurance by stressing both
the aerobic and anaerobic systems

40. CIRCUIT-INTERVAL TRAINING
 Combining circuit and interval training is effective because of the interaction
of aerobic and anaeobic production of ATP
 With the relief interval there is a delay in the need for glycolysis and the
production of lactic acid prior to the availability of oxygen supplying the ATP

41. COOL DOWN PERIOD
 A cool down period is necessary following the ex’s perio
PURPOSE;
 Prevent pooling of the blood in the extremities by continuing to use the
muscles toaintain venous return
 Prevent fainting by increasing the return of blood to the heart and brain as
output and venous return decreases
 Enhance the recovery period with the oxidation of metabolic waste and
replacement of the energy stores

42. GUIDELINES
 Characteristics of the cool down period are similar to those of the warm-up
period
 Total body ex’s such as calisthenics and static stretching are appropriate
 The period should last 5 to 10 minutes