เอกสารประกอบการสอนรายวิชา 654121 หัวข้อ "Endurance Exercise" โดย อ.ทัศวิญา พัดเกาะ สำหรับนิสิตกายภาพบำบัดชั้นปีที่ 2 วันที่ 02/07/10

2. วัตถุประสงค์การเรียนรู้
• อธิบายคาจากัดความของ endurance exercise ได้
• อธิบายการเปลี่ยนแปลงทางสรีรวิทยาที่เกิดขึ้นขณะออกกาลังกายและ
ปรับตัวเมื่ออกกาลังกายได้
• อธิบายปัจจัยที่มีผลต่อการฝึกการออกกาลังกายแบบ endurance
exercise ได้
• ออกแบบวิธีการออกกาลังกายแบบ endurance exercise ได้
Padkao T 2

3. • Fitness is a general term used to
describe the ability to perform
physical work.
• Performing physical work requires
– Cardiovascular functioning
– Muscular strength and endurance
– Musculoskeletal flexibility
– Optimum body composition
Padkao T 3

4. • Endurance is the ability to work
for prolonged periods of time and the
ability to resist fatigue
• Aerobic or endurance
exercise refers to dynamic
contractions of large muscle groups at
relatively low tensions with sufficient
oxygen present to allow continuation
of exercise for several minutes or
longer
Padkao T 4

5. • Endurance exercise performed
regularly, at adequate intensities and
durations, is referred to as
endurance exercise
training.
Padkao T 5

6. 1. General (total) body endurance
The ability of an individual to
sustain dynamic exercise over an
extended period
2. Muscular endurance
The ability of a muscle to contract
repeatedly or generate tension,
sustain that tension and resist fatigue
over a prolonged period of time.
Padkao T 6

7. Intensity
The
reversibility
Duration
principle
Determinant
s of an
exercise
program
Mode Frequency
Padkao T 7

8. Intensity
• The overload principle
• Conditioning individuals response
occur generally at 60 to 90%
maximal HR (50-85% VO2max)
depending on the individual and
initial level of fitness
• Sedentary or deconditioning
individuals will respond to low
exercise intensity, 40 to 50% of
VO2max
Padkao T 8

9. • Determine HRmax
- From multistage test (for young and healthy)
- HR achieved in predetermine submaximal exe. Test
• Determine exercise HR (HRtarget)
- Percentage of Hrmax
- Karvonen’s formation (heart rate reserve)
Padkao T 9

10. Activity
1. จงคานวณอัตราการเต้นของหัวใจสูงสุดของนักกีฬา
จักรยานภูเขา เพศชาย อายุ 20 ปี
2. จงคานวณหาช่วงของอัตราการเต้นของหัวใจ
เป้าหมายของนักกีฬาคนดังกล่าว เมื่อนัก
กายภาพบาบัดต้องออกแบบโปรแกรมการออกกาลัง
กายแบบเพิ่มความอดทนของหัวใจและปอด ด้วยการ
ปั่นจักรยาน (Cycling Ergometer) (ข้อมูลเพิ่มเติม
อัตราการเต้นของหัวใจขณะพัก = 60 ครั้งต่อนาที)
Padkao T 10

11. 1.
∴ HR max = 220 – 20
= 200 beats/min
Padkao T 11

12. 2.
แทนค่า
60%  HRtarget = ([200-60]x60/100)+60 = 144 beats/min
90%  HRtarget = ([200-60]x90/100)+60 = 186 beats/min
Padkao T 12

13. Duration
• Dependent on the total work performed,
exercise intensity and frequency, and fitness
level
• *** The greater the intensity of exercise, the
shorter the duration needed
• A 20-30 minute session is generally optimal
at 60-70% HRmax
Padkao T 13

14. Frequency
• There is no clear-cut information provided
on the most effective frequency of exercise
for adaptation to occur
• Dependent on the health and age of the
individual
• 3-5 times a week (general) and 6-7 times a
week (athlete)
Padkao T 14

15. Mode
Training benefits are optimized
when programs are planned to meet the
individual needs and capacities of
participants
Padkao T 15

16. The reversibility principle
• Detraining occurs rapidly when a person
stops exercising.
• After only 2 weeks detraining, significant
reduction in work capacity can be measured,
and improvements can be lost within several
months.
Padkao T 16

18. Padkao T 18

19. A warm-up period
• A 10-minute warm-up period of total
body movement exercise such as
calisthenics, static stretching, and walking
slowly.
• The attainment of HR within 20 beats per
minute of target HR
• Purposes of the period is to prevent or
decrease:
– The susceptibility of the musculoskeletal
injury by increase flexibility
– The occurrence of ischemic ECG changes and
arrhythmias
Padkao T 19

20. A warm-up period
During warm-up period there are
- ↑muscle temperature, ↓muscle viscosity
- ↑rate of nerve conduction
- ↑O2 extraction from Hb (facilitating the
oxidative processes)
- Dilatation of capillaries
- Minimizing the formation of lactic acid
- Adaptation in sensitivity of neural respiratory
center
- ↑Venous return
Padkao T 20

21. An exercise period
• Continuous training
• Interval training
is a type of physical training that involves bursts of
high intensity work. This high intensity work is alternated
with periods of rest or low activity (the intervals in
interval training).
– 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing
at the end of the warm up period)
– 1 minute moderate or high intensity followed by 1 minute low
intensity (repeat 6-8 times)
– 3 - 5 minutes cool down (light jog, low intensity, gradually
decreasing by the end of the cool down period)
Padkao T 21

22. An exercise period
• Circuit training
• Circuit-interval training
Padkao T 22

23. A cool-down period
• The period is necessary
following the exercise period.
• Total-body exercises such as
calisthenics are appropriate.
• The period should last 5 to 10
minutes
Padkao T 23

24. A cool-down period
Purposes of the period are
- To prevent pooling of the blood in
extremities by maintain venous return
- To prevent fainting by increasing the return
of blood to heart and brain
- To enhance the recovery period with the
oxidation of metabolic waste
- To prevent myocardial ischemia,
arrhythmias, or other cardiovascular
complications
Padkao T 24

26. Long-duration / Moderate-intensity Training
– Continuous exercise 30 minutes – 2 hours
– 75 – 85% HRmax or 60 – 70% VO2max
Moderate-duration / High-intensity Training
(Tempo)
– Continuous exercise 30 – 60 minutes
– 85 – 90% HRmax
Short-duration / Very high-intensity Training
(Interval)
Sprint 50 m + Jog 60 mPadkao T continuous miles
= 3-4 26

27. Table: Training Progression for the Sedentary Low-Risk Participants
Exercise
Exercise Intensity Exercise Duration
Program stage Week Frequency
(%HRR) (min)
(session·wk-1)
Initial stage 1 3 40-50 15-20
2 3-4 40-50 20-25
3 3-4 50-60 20-25
4 3-4 50-60 25-30
Improvement 5-7 3-4 60-70 25-30
stage
8-10 3-4 60-70 30-35
11-13 3-4 65-75 30-35
14-16 3-5 65-75 30-35
17-20 3-5 70-85 35-40
21-24 3-5 70-85 35-40
Maintain stage 24+ 3-5
Padkao T
70-85 20-6027

29. 1. Intensity, Duration and
Frequency of exercise
(ACSM 1990) Optimal increase in
VO2max result from training programs
that are
• 20 – 60 minutes/session
• 3 – 5 times/week
• 50% - 85% VO2max
Londeree (1997) Exercise intensity
near lactate threshold is necessary to
improve the threshold intensity
among sedentary people
Padkao T 29

30. 2. Initial level of fitness
The extent of adaptations to
training is greater among
individuals who are less
conditioned at beginning of the
training program.
Padkao T 30

31. 3. Age
VO2max typically peaks at 15
to 20 years of age, with women
being at the lower end of this
range.
Padkao T 31

32. 4. Genetics
Differences in mitochondrial
DNA might be responsible for
individual differences in VO2max
and the response to training.
Padkao T 32

33. 5. Gender
Male > Female (lower Hb)
6. Specificity of training
Training adaptations are most evident with
the activity used in training.
7. Active muscle mass involved in the exercise
training
8. Mode of exercise training
9. Simultaneous strength and endurance
exercise training
Padkao T 33

34. เอกสารอ้างอิง
• American college of sports medicine. ACSM’s resource manual for
guidelines for exercise testing and prescription. 5th ed. Philadelphia:
Lippincott Williams & Wilkins, 2006.
• American college of sports medicine. ACSM’s guidelines for exercise
testing and prescription. 7th ed. Philadelphia: Lippincott Williams &
Wilkins, 2005.
• Kisner C and Colby LA. Therapeutic exercise: foundations and
techniques. 5th ed. Philadelphia: F.A.Davis Company, 2002.
• Pryor JA and Prasad SA. Physiotherapy for respiratory and cardiac
problems: adults and pediatrics. 3rd ed. London: Churchill Livingstone,
2002. Padkao T 34

35. สิ่งที่ได้ยิน มักลืม
สิ่งที่ได้เห็น มักจำ
สิ่งที่ได้ทำ มักเข้ำใจ
(ขงจื้อ)