This document defines the Maximum Aerobic Function Heart Rate (MAF HR) as the heart rate that corresponds to the aerobic threshold and maximum fat burning. It discusses how the MAF HR can be used to prescribe low-intensity exercise that maximizes fat burning and health benefits. It also relates the MAF HR to other physiological metrics and presents the 180 Formula as a method to estimate an individual's MAF HR.
This document discusses various tests that can be performed to evaluate human performance under exercise conditions. It describes 9 specific tests that are commonly used: 1) VO2 Max Test, 2) VO2 Sub Max Test, 3) Metabolic Efficiency Point Test, 4) Lactate Threshold Test, 5) Functional Movement Screening, 6) Resting Metabolic Rate, 7) Body Composition Testing, 8) Basic Hematology Test, and 9) Heat Acclimation. These tests provide information on factors like cardiorespiratory fitness, fuel utilization, lactate levels, movement patterns, body composition, and heat tolerance to assess health, athletic performance, and develop effective exercise programs.
The document provides an overview of the physiology of running, describing three key points:
1) It explains how muscles produce movement through shortening in response to neural impulses, and how this requires energy in the form of ATP produced through cellular respiration and the breakdown of carbohydrates and oxygen.
2) It outlines three metabolic pathways that produce ATP - two aerobic pathways using fat or carbs with oxygen, and one anaerobic pathway using carbs without oxygen. The best pathway depends on the distance and intensity of running.
3) It presents a chart describing nine areas of training focus at different intensities and durations to progressively improve cardiovascular fitness, aerobic capacity, and anaerobic ability over the course of
The document discusses the physiological adaptations that occur from anaerobic and aerobic training programs. It provides details on:
- The primary energy systems (phosphagen and glycolytic) targeted by anaerobic training.
- Comparisons of adaptations from resistance versus aerobic endurance training, such as increases in muscle strength/endurance, aerobic power, fiber type changes.
- Hormonal responses to exercise can increase 10-20 times at rest and are influenced by changes in clearance rates, blood volume shifts, and receptor interactions.
- Aerobic training adaptations include reduced body fat, increased VO2 max, mitochondrial/capillary density increases, and enzyme activity changes.
Speed requires explosive force applied to movement. Agility requires changing direction and speed rapidly through forceful eccentric and concentric muscle actions. Speed-endurance maintains high speed over time through repeated high acceleration bouts. Proper training focuses on increasing impulse and rate of force production, and improving eccentric strength. It utilizes primary exercises with proper technique at increasing intensities, and secondary resisted and assisted methods, within programs manipulating variables like interval, intensity, and recovery period.
This document discusses anaerobic power and its contribution to 2000m rowing performance. It reports that anaerobic power dominates at the start and finish of a 2000m race due to its reliance on carbohydrate availability. Several studies estimate the aerobic contribution to a 2000m race to be between 67-86% while the anaerobic contribution is between 14-33%. Valid methods for testing anaerobic power include maximal oxygen deficit testing and 30-second Wingate tests, though correlations with actual 2000m performance are poor. Peak lactate levels after maximal efforts also indicate anaerobic energy use and are related to fiber type and performance.
Metabolic requirements for energy in rowingSportlyzer
At the start phase rowers need an enormous amount of energy to accelerate and overcome the inertia of the boat. This period during the first 1-2 minutes is covered at great proportion by anaerobic lactic and alactic energy as it takes time for aerobic system to „switch on“ at maximum capability.
The document discusses aerobic endurance exercise training. It outlines the physiological adaptations to training in the respiratory, cardiovascular and musculoskeletal systems. These include increased oxygen exchange, blood flow, mitochondrial density and capillarization. It also discusses factors related to performance, methods for designing training programs including mode, intensity, frequency and duration. Different training types are described like long slow distance, intervals and their benefits. The importance of periodizing training over seasons is highlighted.
Distribution of training intensities - an annual training planSportlyzer
In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.
The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.
This document discusses various tests that can be performed to evaluate human performance under exercise conditions. It describes 9 specific tests that are commonly used: 1) VO2 Max Test, 2) VO2 Sub Max Test, 3) Metabolic Efficiency Point Test, 4) Lactate Threshold Test, 5) Functional Movement Screening, 6) Resting Metabolic Rate, 7) Body Composition Testing, 8) Basic Hematology Test, and 9) Heat Acclimation. These tests provide information on factors like cardiorespiratory fitness, fuel utilization, lactate levels, movement patterns, body composition, and heat tolerance to assess health, athletic performance, and develop effective exercise programs.
The document provides an overview of the physiology of running, describing three key points:
1) It explains how muscles produce movement through shortening in response to neural impulses, and how this requires energy in the form of ATP produced through cellular respiration and the breakdown of carbohydrates and oxygen.
2) It outlines three metabolic pathways that produce ATP - two aerobic pathways using fat or carbs with oxygen, and one anaerobic pathway using carbs without oxygen. The best pathway depends on the distance and intensity of running.
3) It presents a chart describing nine areas of training focus at different intensities and durations to progressively improve cardiovascular fitness, aerobic capacity, and anaerobic ability over the course of
The document discusses the physiological adaptations that occur from anaerobic and aerobic training programs. It provides details on:
- The primary energy systems (phosphagen and glycolytic) targeted by anaerobic training.
- Comparisons of adaptations from resistance versus aerobic endurance training, such as increases in muscle strength/endurance, aerobic power, fiber type changes.
- Hormonal responses to exercise can increase 10-20 times at rest and are influenced by changes in clearance rates, blood volume shifts, and receptor interactions.
- Aerobic training adaptations include reduced body fat, increased VO2 max, mitochondrial/capillary density increases, and enzyme activity changes.
Speed requires explosive force applied to movement. Agility requires changing direction and speed rapidly through forceful eccentric and concentric muscle actions. Speed-endurance maintains high speed over time through repeated high acceleration bouts. Proper training focuses on increasing impulse and rate of force production, and improving eccentric strength. It utilizes primary exercises with proper technique at increasing intensities, and secondary resisted and assisted methods, within programs manipulating variables like interval, intensity, and recovery period.
This document discusses anaerobic power and its contribution to 2000m rowing performance. It reports that anaerobic power dominates at the start and finish of a 2000m race due to its reliance on carbohydrate availability. Several studies estimate the aerobic contribution to a 2000m race to be between 67-86% while the anaerobic contribution is between 14-33%. Valid methods for testing anaerobic power include maximal oxygen deficit testing and 30-second Wingate tests, though correlations with actual 2000m performance are poor. Peak lactate levels after maximal efforts also indicate anaerobic energy use and are related to fiber type and performance.
Metabolic requirements for energy in rowingSportlyzer
At the start phase rowers need an enormous amount of energy to accelerate and overcome the inertia of the boat. This period during the first 1-2 minutes is covered at great proportion by anaerobic lactic and alactic energy as it takes time for aerobic system to „switch on“ at maximum capability.
The document discusses aerobic endurance exercise training. It outlines the physiological adaptations to training in the respiratory, cardiovascular and musculoskeletal systems. These include increased oxygen exchange, blood flow, mitochondrial density and capillarization. It also discusses factors related to performance, methods for designing training programs including mode, intensity, frequency and duration. Different training types are described like long slow distance, intervals and their benefits. The importance of periodizing training over seasons is highlighted.
Distribution of training intensities - an annual training planSportlyzer
In order to get the maximal benefit of training, the rower (coach) should know the categories of training intensities, or in different terms – the intensity zones.
The individual intensity zones help the coach to describe training intensities for particular athlete in order to maximize the benefit of each training session.
The document provides information about exercise physiology, including fitness components, training principles, adaptations to resistance training, and energy sources and systems. It discusses key topics such as warm-ups and cool-downs, flexibility training, training methods, and how the body adapts to exercise over time through increased muscle size, capillary density, and fiber strength. The three main energy systems - anaerobic alactic, anaerobic lactic, and aerobic - are also summarized, along with the roles of carbohydrates, fats, and proteins as fuel sources for exercise.
Effect Of Training On The Anaerobic Energy System Amy TBrad McAllister
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and individual characteristics.
This document presents an analysis of different training plans for collegiate distance runners to optimize performance. It reviews literature on physiological determinants of running performance, including maximal oxygen uptake (VO2 max), running economy, and lactate threshold. Studies show high-intensity interval training is most effective for improving VO2 max, while both high-intensity and high-volume plans can improve running economy. The document concludes that an optimal plan would emphasize high-intensity workouts to enhance VO2 max and include strength training and long runs to aid running economy and lactate threshold.
This document provides an overview of exercise physiology and fitness. It discusses what exercise physiology is, the role of physical activity in health and fitness, and how to design a fitness program using the FITT formula. It also covers various components of physical fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Principles of training and factors that influence fitness are described.
The development of anthropometric profileSportlyzer
Rowing is a weight-dependent sport where anthropometric parameters of elite rowers emphasize the importance of body mass and size. Successful elite rowers are lean, relatively tall and have a high proportion of muscle mass compared to other endurance disciplines. Long arms are of advantage for giving an extra leverage.
Sweep rowers are taller and more muscular compared to scullers, which is related to different biomechanics of rowing with one oar and different dynamics of boat movement.
Metabolic factors limiting performance in marathon runnersAlberstofRadjah
The document discusses several topics related to marathon running including:
1) A study found that more than 40% of runners "hit the wall" during marathons, and the main risk factors were being male, training distances of 20 miles or less, and expecting to hit the wall.
2) During marathons, the body automatically prioritizes blood flow to vital organs like the heart and brain, which can lead to a loss of height and weight in runners.
3) Computational models can estimate a marathon runner's total carbohydrate consumption based on their aerobic capacity and running speed.
Parameters that are easy and inexpensive to measure and which will not disturb the training process should be preferred in the diagnosis of overtraining.
Unfortunately, a valid parameter that can help coaches and athletes to control training is difficult to find. Moreover, an individual response is very different; therefore athletes should be monitored continuously and analyzed individually. Much of this can be done by athletes themselves during everyday training.
Self-assessment should include:
* Measurement of heart rate during rest
* Subjective assessment of the individual state
* Subjective assessment of workout intensity
Tracking the economy is important as oxygen consumption levels off for athletes approximately at the age of 23-25 or after 5-7 years of training. Yet the economy and performance have been shown to improve for much longer period – therefore correlations between performance and economy are even higher than correlations between performance and maximal oxygen consumption.
This document discusses muscle physiology and metabolism, as well as factors that affect energy consumption and expenditure. It contains information on the three main types of muscles - skeletal, cardiac, and smooth muscles. It also discusses muscle metabolism and how carbohydrates and fats are converted to provide energy for muscle contraction. Several factors that influence energy requirements are examined, including methods of work, work posture, work rate, and occupational activities. Formulas for calculating basal metabolic rate and grades of physical work based on energy expenditure are provided.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
Markers of overtraining - performance testsSportlyzer
Probably the only parameter that can identify excessive overtraining is athletic performance, as performance is reflected by overall positive and negative adaptations to training.
It is a common finding that after high training load periods performance decreases. Nevertheless, coaches and athletes are looking for significant increases in performance after the recovery period.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
Periodisation is a training principle that structures training into blocks with specific goals over different time periods, from long-term macrocycles to short-term microcycles and individual training sessions. For a 100m sprinter, explosive strength is most important, so a weight training program focuses on major muscle groups through exercises like squats performed for 3-5 sets of 8-10 reps 3 times per week. Stretching training causes physiological changes like increased muscle and connective tissue elasticity and length, reducing injury risk and improving range of motion. Being overweight or obese has health risks like diabetes and heart disease and impacts physical activity through increased energy demands and joint stresses. Losing weight through diet and exercise can improve body composition, performance
This document outlines the learning objectives and content for a unit on the effects of exercise on the body's systems. It describes both the short-term and long-term impacts of exercise on the musculoskeletal, cardiovascular and respiratory systems. Specifically, it addresses how exercise acutely affects heart rate, breathing, and muscle fibers, while chronic exercise leads to increased bone and muscle strength over time. It also discusses the energy systems used in different physical activities and sports, as well as the performance-enhancing drugs used illegally and their health risks.
VO2max (maximal oxygen consumption) refers to the amount of oxygen that can be consumed within 1 minute – this value has been called the absolute VO2max and this parameter is one of the highest in rowers among other sport disciplines.
Maximal incremental tests might not be the best solution to monitor changes in performance after high-volume, low-intensity training period as a rower spends only 20-30% of the time during the incremental tests at low intensities.
Therefore, if a training period was intended to stress the low intensity energy systems then the measurement validity would be higher if we test the athlete using similar intensities.
This document discusses carbohydrate intolerance (CI), which refers to the full spectrum of metabolic dysfunctions associated with an inability to properly metabolize carbohydrates. CI progresses through three stages: early subtle signs and symptoms, increasingly measurable dysfunction, and chronic diseases. The core features of CI are insulin resistance, chronic inflammation, and increased body fat. A high intake of refined carbohydrates is a primary trigger of CI. Addressing CI primarily involves reducing carbohydrate intake while increasing healthy fats. This can help reverse metabolic impairments and diseases across the spectrum of CI.
The document summarizes the qualifications and experience of Robert Gittings, who has over 10 years of military experience including leadership roles. He has been rated excellent for leadership in two consecutive evaluations for exceptional supervision and development of employees. Additionally, he was recognized for superior leadership in multiple military schools for enhancing his understanding of course material during personal time.
The document provides information about exercise physiology, including fitness components, training principles, adaptations to resistance training, and energy sources and systems. It discusses key topics such as warm-ups and cool-downs, flexibility training, training methods, and how the body adapts to exercise over time through increased muscle size, capillary density, and fiber strength. The three main energy systems - anaerobic alactic, anaerobic lactic, and aerobic - are also summarized, along with the roles of carbohydrates, fats, and proteins as fuel sources for exercise.
Effect Of Training On The Anaerobic Energy System Amy TBrad McAllister
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and individual characteristics.
This document presents an analysis of different training plans for collegiate distance runners to optimize performance. It reviews literature on physiological determinants of running performance, including maximal oxygen uptake (VO2 max), running economy, and lactate threshold. Studies show high-intensity interval training is most effective for improving VO2 max, while both high-intensity and high-volume plans can improve running economy. The document concludes that an optimal plan would emphasize high-intensity workouts to enhance VO2 max and include strength training and long runs to aid running economy and lactate threshold.
This document provides an overview of exercise physiology and fitness. It discusses what exercise physiology is, the role of physical activity in health and fitness, and how to design a fitness program using the FITT formula. It also covers various components of physical fitness like cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition. Principles of training and factors that influence fitness are described.
The development of anthropometric profileSportlyzer
Rowing is a weight-dependent sport where anthropometric parameters of elite rowers emphasize the importance of body mass and size. Successful elite rowers are lean, relatively tall and have a high proportion of muscle mass compared to other endurance disciplines. Long arms are of advantage for giving an extra leverage.
Sweep rowers are taller and more muscular compared to scullers, which is related to different biomechanics of rowing with one oar and different dynamics of boat movement.
Metabolic factors limiting performance in marathon runnersAlberstofRadjah
The document discusses several topics related to marathon running including:
1) A study found that more than 40% of runners "hit the wall" during marathons, and the main risk factors were being male, training distances of 20 miles or less, and expecting to hit the wall.
2) During marathons, the body automatically prioritizes blood flow to vital organs like the heart and brain, which can lead to a loss of height and weight in runners.
3) Computational models can estimate a marathon runner's total carbohydrate consumption based on their aerobic capacity and running speed.
Parameters that are easy and inexpensive to measure and which will not disturb the training process should be preferred in the diagnosis of overtraining.
Unfortunately, a valid parameter that can help coaches and athletes to control training is difficult to find. Moreover, an individual response is very different; therefore athletes should be monitored continuously and analyzed individually. Much of this can be done by athletes themselves during everyday training.
Self-assessment should include:
* Measurement of heart rate during rest
* Subjective assessment of the individual state
* Subjective assessment of workout intensity
Tracking the economy is important as oxygen consumption levels off for athletes approximately at the age of 23-25 or after 5-7 years of training. Yet the economy and performance have been shown to improve for much longer period – therefore correlations between performance and economy are even higher than correlations between performance and maximal oxygen consumption.
This document discusses muscle physiology and metabolism, as well as factors that affect energy consumption and expenditure. It contains information on the three main types of muscles - skeletal, cardiac, and smooth muscles. It also discusses muscle metabolism and how carbohydrates and fats are converted to provide energy for muscle contraction. Several factors that influence energy requirements are examined, including methods of work, work posture, work rate, and occupational activities. Formulas for calculating basal metabolic rate and grades of physical work based on energy expenditure are provided.
This document discusses VO2max, which is a measurement of the maximum amount of oxygen the body can use during exercise. It defines VO2max and explains that it is the best indicator of cardiovascular endurance. The document outlines normal VO2max values and discusses factors that can affect VO2max levels, such as gender, training, aging, altitude, and smoking. It also describes methods used to measure VO2max both directly and indirectly.
Markers of overtraining - performance testsSportlyzer
Probably the only parameter that can identify excessive overtraining is athletic performance, as performance is reflected by overall positive and negative adaptations to training.
It is a common finding that after high training load periods performance decreases. Nevertheless, coaches and athletes are looking for significant increases in performance after the recovery period.
This document discusses various aspects of muscle physiology and training principles. It defines key terms like muscle strength, power, endurance and different energy systems. It describes how muscle adaptations occur in response to different types of training like resistance, aerobic and anaerobic training. It also summarizes the cardiovascular, respiratory, muscular and other physiological adaptations that result from endurance training.
Periodisation is a training principle that structures training into blocks with specific goals over different time periods, from long-term macrocycles to short-term microcycles and individual training sessions. For a 100m sprinter, explosive strength is most important, so a weight training program focuses on major muscle groups through exercises like squats performed for 3-5 sets of 8-10 reps 3 times per week. Stretching training causes physiological changes like increased muscle and connective tissue elasticity and length, reducing injury risk and improving range of motion. Being overweight or obese has health risks like diabetes and heart disease and impacts physical activity through increased energy demands and joint stresses. Losing weight through diet and exercise can improve body composition, performance
This document outlines the learning objectives and content for a unit on the effects of exercise on the body's systems. It describes both the short-term and long-term impacts of exercise on the musculoskeletal, cardiovascular and respiratory systems. Specifically, it addresses how exercise acutely affects heart rate, breathing, and muscle fibers, while chronic exercise leads to increased bone and muscle strength over time. It also discusses the energy systems used in different physical activities and sports, as well as the performance-enhancing drugs used illegally and their health risks.
VO2max (maximal oxygen consumption) refers to the amount of oxygen that can be consumed within 1 minute – this value has been called the absolute VO2max and this parameter is one of the highest in rowers among other sport disciplines.
Maximal incremental tests might not be the best solution to monitor changes in performance after high-volume, low-intensity training period as a rower spends only 20-30% of the time during the incremental tests at low intensities.
Therefore, if a training period was intended to stress the low intensity energy systems then the measurement validity would be higher if we test the athlete using similar intensities.
This document discusses carbohydrate intolerance (CI), which refers to the full spectrum of metabolic dysfunctions associated with an inability to properly metabolize carbohydrates. CI progresses through three stages: early subtle signs and symptoms, increasingly measurable dysfunction, and chronic diseases. The core features of CI are insulin resistance, chronic inflammation, and increased body fat. A high intake of refined carbohydrates is a primary trigger of CI. Addressing CI primarily involves reducing carbohydrate intake while increasing healthy fats. This can help reverse metabolic impairments and diseases across the spectrum of CI.
The document summarizes the qualifications and experience of Robert Gittings, who has over 10 years of military experience including leadership roles. He has been rated excellent for leadership in two consecutive evaluations for exceptional supervision and development of employees. Additionally, he was recognized for superior leadership in multiple military schools for enhancing his understanding of course material during personal time.
The document discusses developing a façade concept for a residential complex. Gateño Behar Architects will design the façade for the residential complex. The façade concept will need to consider aesthetics, functionality, and suitability for the complex.
The document provides a detailed summary of an individual's technical skills and professional experience. It outlines over 7 years of experience developing web and desktop applications using technologies like C#, ASP.NET, SQL Server, and Visual Studio. It also details experience working with databases, web services, Agile methodologies, and testing practices. The individual has experience across various domains including retail, pharmacy, and automotive.
Este documento presenta los elementos básicos de la comunicación visual como punto, línea, color, tono, entre otros. Explica cómo estos elementos se pueden usar para crear equilibrio, tensión, nivelación, agrupamiento y contraste en una composición visual efectiva. También describe técnicas como simetría, asimetría, regularidad e irregularidad y cómo estas afectan la percepción de una imagen. El objetivo es proveer una introducción a los conceptos fundamentales de la fotografía y la composición visual.
Este documento presenta una situación de aprendizaje sobre fonética y fonología para estudiantes de educación especial. La situación implica que los estudiantes analicen producciones orales utilizando los diferentes niveles de la lengua como la fonética y la fonología. El docente guía a los estudiantes a través de varias actividades colaborativas como discusiones en grupos y presentaciones para desarrollar su comprensión de estos temas lingüísticos.
This presentation discusses four websites in four slides, with each slide listing a URL or reason why the site is great. The first slide introduces the presentation and lists http://www.yahoo.com and two reasons why it is awesome. The third slide lists http://www.google.com and the fourth slide lists http://www.amazon.com.
La conquista española en Colombia comenzó a finales del siglo XV con la llegada de Alonso de Ojeda y continuó en el siglo XVI con conquistadores como Pedro de Heredia, quien fundó Cartagena, y Gonzalo Jiménez de Quesada, quien estableció Santa Fe de Bogotá. Tras la conquista, los españoles dominaron los pueblos indígenas originales y establecieron el castellano como el idioma principal, aunque sobreviven más de 60 lenguas nativas. La cultura colombiana actual es el resultado de esta me
DIAPOSITIVA DE PARTES DEL DIENTE L.D.R.CLuis Ramos
Este documento describe las partes principales del diente, incluyendo la corona, raíz, esmalte, dentina, cemento y pulpa. Explica que el esmalte recubre la corona y está compuesto principalmente de hidroxiapatita, mientras que la dentina se encuentra debajo del esmalte y contiene túbulos dentales. La raíz está recubierta de cemento y aloja la pulpa, que contiene vasos sanguíneos y nervios. Además, define la terminología dental básica y describe las característic
This document discusses several topics related to energy, metabolism, and performance, including:
- Horace Fletcher, known as "The Great Masticator," who promoted chewing food until it was liquid as a way to improve health in the early 20th century.
- The basics of human energy derived from carbohydrates, fats, proteins, and food quality and calories.
- How metabolism works through aerobic and anaerobic pathways, and the roles of lactate and acidosis.
- Key training principles like overload, specificity, reversibility, and how training intensity impacts adaptations.
- Perspectives on different training methods and fitness fads.
General fitness requires cardiorespiratory functioning, muscular strength and endurance, and flexibility. Individuals of all ages can improve general fitness through physical activities like walking, biking, running, and weight training. Endurance is the ability to work for prolonged periods without fatigue and includes muscular and cardiovascular endurance. Aerobic exercise training improves the body's ability to use oxygen through increased oxidative enzymes, mitochondria, and capillaries. The cardiovascular and muscular systems adapt to training over 10-12 weeks through increased efficiency. An effective exercise program includes a warm-up, aerobic period, and cool-down and must produce a cardiovascular response through appropriate intensity, duration and frequency based on an individual's fitness level and health.
The document discusses the principles of exercise training and their application, including definitions of key terms like training and exercise. It outlines the principles of individuality, specificity, periodization, overload, and reversibility. It provides examples of how to implement progressive overload through increasing frequency, intensity, time, and type of exercise over time. Clinical application of training principles and guidelines from organizations for different populations are also reviewed.
The document discusses factors that determine world-class cycling performance and provides tips for developing an effective training program. There is a general consensus that with the right commitment to training and choosing the right event based on physiology, most people could become world-class cyclists regardless of size or build. While genetics may affect performance at the highest levels, attitude and training are more important factors. An effective training program must overload the specific energy systems and muscle groups used in an athlete's event through high-intensity interval training and continuous training to maximize both aerobic and anaerobic capacity.
This document discusses key concepts related to developing effective training programs, including training principles, methods of training, exercise physiology, and applying the FITT principle. Some main points covered are the importance of periodization, progressive overload, and specificity in training to optimize performance improvements over time through chronic adaptations to exercise. Both acute physiological responses and long-term training effects on the body are addressed.
HIGH-INTENSITY CIRCUIT TRAINING USING BODY WEIGHTFernando Farias
Traditionally, resistance training often is
performed separately from aerobic training V
typically on two or three nonconsecutive days
each week. The American College of Sports
Medicine (ACSM) recommends 8 to 12 repeti-
tions of a resistance training exercise for each
major muscle group at an intensity of 40% to 80%
of a one-repetition max (RM) depending on the
training level of the participant.
Effect of Exercise on CVS and Exercise Rx.pptxSoniya Lohana
A guide to effects of exercise on cardiovascular system and exercise prescription to conditions related to the human heart such as hypertension, CHF and even COVID.
The Discrepancy in Estimated VO2MAX Concerning Diverse PracticesCarl Page
This document summarizes a study that estimated VO2max (maximal oxygen consumption) levels in participants using various exercise tests. It found that estimates of VO2max can vary depending on the test used, and are also affected by individual factors like genetics, body composition, and training status. The study measured heart rate responses and oxygen consumption during tests like treadmill running, step tests, and 12-minute runs to estimate VO2max in participants and compare the results across tests. It concluded that more accurate VO2max measurements can be obtained in a laboratory setting using expired gas analysis compared to field tests.
This document provides guidelines for progressive resistance training programs for healthy adults at different training levels from novice to advanced. It recommends:
- For novice trainees, using loads of 8-12 repetition maximum and training 2-3 days per week.
- For intermediate trainees, using a wider loading range of 1-12 repetition maximum in a periodized manner with emphasis on 1-6 repetition maximum, training 3-4 days per week.
- For advanced trainees, using the same periodized approach as intermediate trainees but with heavier loads of 1-6 repetition maximum and training 4-5 days per week.
This document provides guidelines for progressive resistance training programs for healthy adults at different training levels. It recommends:
1) For novice trainees, loads corresponding to 8-12 repetition maximum should be used, training 2-3 days per week.
2) For intermediate trainees, loads from 1-12 repetition maximum should be used in a periodized manner, with emphasis later on heavier loads of 1-6 repetition maximum. Training frequency should be 3-4 days per week.
3) For advanced trainees, the same periodized approach should be used with loads of 1-6 repetition maximum and training 4-5 days per week. Progression for all should include increasing load over time as repetitions increase.
Optimizing Outcomes in Cardiac Rehabilitation The Importance of Exercise Inte...ssuser4701fb
1) Exercise-based cardiac rehabilitation improves outcomes for patients with cardiovascular diseases, but recommendations for exercise prescription and intensity vary internationally.
2) Higher intensity exercise, including high intensity interval training (HIIT), is associated with greater improvements in cardiorespiratory fitness and other health outcomes compared to moderate intensity continuous training.
3) Practical models for incorporating HIIT into cardiac rehabilitation programs include gradually progressing the duration and intensity of intervals over time using both objective measures like heart rate and subjective measures like rating of perceived exertion.
Peak Performance Of A Marathon Runner With A Sub 2 Hr 40 Race TimeCarl Page
In this physiology assignment discusses how the cardio-respiratory systems facilitate the energy systems that are used during a peak performance of a marathon runner with a sub 2 hr 40 race time. Also suggests and justifies a physiological assessment which could be used to help understand the person’s fitness and specific physiological responses to exercise.
Exercise physiology is the science of how the body responds and adapts to exercise. It studies both acute and chronic exercise responses across various systems like cardiovascular, endocrine, and musculoskeletal systems. Exercise physiologists work in areas like fitness, rehabilitation, research, and sports to help improve health, performance, and recovery through customized exercise programs. Developing a coaching philosophy outlines one's beliefs regarding the coach's role, athletes' responsibility, importance of competition versus development, and adherence to rules of fair play.
THE PREVALENCE AND RISK FACTORS OF SUGAR PALM AMONG MALE ATHLETES IN SOCCER C...IAEME Publication
This study aimed to determine the effect of giving sugar palm on muscle fatigue
and blood lactic acid in soccer athletes.The sample was 30 respondents from the Halu
Oleo University soccer clubs in 2016. The data were analyzed using randomized
pretest-posttest comparison group designs.The study found that there were significant
differences regarding physical endurance against fatigue between treatment and
control group. Furthermore, the treatment group which given sugar palm drink
showed lower blood lactic acid level than the control group which given mineral
water
The document discusses key concepts for developing fitness programs including:
1. There are two main systems for energy production - anaerobic and aerobic. Anaerobic is used for short, intense bursts while aerobic is used for longer, lower-intensity activity.
2. Thermoregulation is important to maintain core body temperature during exercise through sweating and evaporation.
3. The FITT principle (frequency, intensity, time, type) provides guidelines for effective workout programming based on thresholds and target zones for each component of fitness.
This document provides an overview and summary of key concepts in exercise physiology and conditioning principles from the textbook "Frontera: Clinical Sports Medicine". It discusses the three main energy systems - ATP-PCr system, glycolysis, and oxidative system - that provide energy for muscle contraction and exercise. It describes the roles of ATP, phosphocreatine, glycogen, and lactate in short-term high-intensity anaerobic energy production and highlights several regulating enzymes involved in these anaerobic pathways. The document aims to summarize the basic bioenergetics of muscle metabolism during exercise.
This document discusses various methods for assessing physiological factors related to health and fitness, including cardiorespiratory fitness, body composition, muscular endurance and strength, flexibility, and skill-related qualities like power, speed, and agility. It provides details on assessment techniques for body composition, cardiorespiratory fitness, muscular fitness, flexibility, and power. Contraindications and proper administration of assessments are also covered.
1. This paper defines the MAF HR, discusses its
importance, and relates it to other standard
physiological parameters.
Dr. Philip Maffetone
MAF Exercise
Heart Rate
How it can help
improve health and
sports performance
2. 2 MAF Exercise Heart Rate
I. Introduction
Heart-rate monitoring is
essential to exercise
prescription by health
practitioners, coaches,
athletes and others.
It helps individuals track their relative exercise
intensity in real time. The MAF Method1
uses
heart-rate monitoring to help individuals exercise
at an intensity that allows them to maintain and
improve health while also creating lasting
fitness gains.
Besides being easily measurable by chest-strap,
wrist, and other types of monitors, the heart rate
corresponds to various physiological markers
of metabolic activity, including substrate
utilization (the use of different metabolic fuels
to power activity).2, 3, 4
Substrate utilization, typically measured through
gas-exchange parameters such as respiratory
exchange ratio (RER), is an excellent indicator
of relative activity levels. At the highest level of
exercise intensity, the greatest amount of fuel is
provided by glucose and its derivatives (stored
glycogen, lactate, and blood glucose), which
we refer to in shorthand as “sugar.” In the lower
ends of activity, a larger percentage of energy is
provided by free fatty acids and triglycerides —
which we shorten in this paper to “fats.” However,
aerobically fit athletes still burn fat at a high
intensity of activity (see Table 1).
At 155 HR this athlete can run 5:25 per mile pace. Note the
continued use of fat for energy even at a relatively
high-intensity HR of 169.
Defining ‘MAF HR’
The MAF Method looks at critical changes
in substrate utilization to define “low-intensity
exercise” in opposition to “high-intensity
exercise”:
Low-intensity exercise is associated
with high fat-burning (called Fatmax),
and high-intensity exercise is associated
with reduced fat-burning and high
sugar-burning. Some authors also use
Fatmax as a threshold measure for exercise
prescription, often referring to it as aerobic
threshold (AerT).3, 4, 5
Because of the correspondence of heart rate
to markers of substrate utilization and other
metabolic activity, the MAF Method identifies the
Maximum Aerobic Function Heart Rate (MAF HR)
as the heart rate which corresponds with AerT
and Fatmax. As we shall see, AerT, Fatmax,
Table 1
Percentage of fat- and sugar-burning with
related RER and heart rate (HR) in an
aerobically fit and healthy athlete.
HR RER %Fat %Sugar
127 .79 70 30
133 .80 67 33
135 .82 60 40
137 .83 56 44
141 .84 53 47
146 .82 60 40
153 .85 50 50
153 .85 50 50
155 .87 42 58
164 .87 42 58
169 .90 32 68
3. philmaffetone.com 3
and consequently the MAF HR, indicate where
the body is most advantageously positioned to:
• Reap health benefits from exercise.
• Develop the aerobic system to increase
work rate (running speed, cycling power,
etc.) and performance.
• Improve the physiological systems
necessary to recover from exercise of
all intensities.
Estimation of Exercise
Intensity
Exercise prescribed according to relative intensity
is a mainstay in exercise science literature. It
is intended to produce exercise stress that is
approximately equivalent between individuals
with different absolute exercise capacities.6
The
traditional and common approach has often been
to prescribe exercise intensity as a percentage
of maximum oxygen consumption (VO2max) or
maximum heart rate (HRmax).
Exercise intensity prescribed at a percentage
of these parameters does not necessarily place
individuals at an equivalent intensity above
resting levels. Some individuals will fall above
or below metabolic thresholds of substrate
utilization at the same percentage of VO2max
or HRmax.
Furthermore, the most widely used estimation
methods of exercise intensity by many exercisers
observe subjective parameters (such as the
“talk-test”) or statistical observations about
a population that have no allowances for
individualization (such as heart-rate zones, the
220 Formula and others). In addition, most
individuals do not accurately obtain VO2max,
HRmax, RER or other physiological parameters
with which to calculate a training intensity.
As such, the MAF Method proposes separating
exercise intensity in terms of substrate utilization:
• Aerobic: a lower-intensity activity with
high fat-burning (and sugar-sparing)
potential.
• Anaerobic: a higher-intensity, lower fat-
burning and higher sugar-burning activity.
Exercising at a Lower Intensity
The overwhelming majority of exercise should
occur at a low intensity to keep the body
healthy, build the aerobic system and improve
fat-burning.7
Modern humans are physiologically
better adapted to exercise intensities similar to
ones their hominid ancestors evolved with rather
than those supported by modern societies. These
would have included daily bouts of prolonged,
low-intensity, aerobic-based activities, which are
primarily fueled by the body’s long-term energy
source: fats.8
Lower-intensity exercise has been
described as “regenerative”3
since it activates and
develops the organs, systems, and processes that
together exhibit a series of interrelated functions.
These include:
• Endurance exercise capabilities.9, 10
• Protection from metabolic syndrome.11, 12, 13
• Recovery from high-intensity activity.14, 15
• Resilience to oxidative stress (aging).16
All these abilities stem from the body’s ability to
reliably and continuously draw from an abundant
fuel source (fats) and a near-limitless supply of
reactant (oxygen).
A high level of fat-burning bolsters the
metabolism and creates positive health outcomes
due to its epigenetic effects on gene expression.17
4. 4 MAF Exercise Heart Rate
The diverse mechanisms implicated in these
abilities include the respiratory and cardiovascular
systems (lungs, heart and blood vessels), but
most importantly the slow-twitch aerobic (Type I)
muscle fibers which, in addition to oxidizing fats,18
assist anaerobic (Type II) muscle fibers in their
function during high-intensity efforts.14
High-intensity activity is associated with using a
more powerful fuel (sugar) which is nevertheless
much more limited than fats. Using sugar for
energy allows the body to increase its energy
production and work rate far beyond what the
rate of oxygen uptake allows. When the rate of
sugar usage exceeds the supply of oxygen, this
sugar is burned anaerobically, or outside the
presence of oxygen.
Anaerobic function creates higher levels of
physical and biochemical stress,16
decreases
immune function19, 20
and muscle repair,21
increases
inflammation,22
increases the risk of muscle
injury (most common in fast-twitch fibers),23
and
impairs fat-burning.24
These conditions are also
associated with poor (or a lack of) recovery, and
are common components of and contributors to
the overtraining syndrome.25
Greater fat oxidation is therefore a hallmark
of low-intensity training and aerobic activity.
It corresponds to a lower RER, and occurs
at a lower percentage of maximum oxygen
consumption (VO2max) than sugar-burning
(typically around 75 percent, although health,
fitness, age and other factors can raise or lower
this number).3
As activity levels (and therefore
RER and oxygen consumption) rise, so does
sugar-burning.
Because anaerobic activity impairs fat-burning,
we can extrapolate that Fatmax occurs just
before the onset of anaerobic activity and the
production of its main by-product, lactate.3
The
onset of increasing lactate is also indicative of the
start of glycogen depletion.26
As noted above, this point is referred to as the
aerobic threshold (AerT) and Fatmax, which
coincides with the MAF HR.
Calculating the MAF HR:
The 180 Formula
The AerT is located at an exercise intensity that is
often described as a percentage of VO2max. This is
sometimes referenced as 75 percent but it varies
with and is largely determined by endurance
training and subsequent fitness, health status
and age.3, 27
For example, AerT occurs at a lower
percentage for those who are untrained, ill, or
elderly. Values may be slightly higher for very well
trained elite athletes (such as an AerT of 80%+ of
VO2max), and lower for untrained individuals (AerT
as low as 55% of VO2max). The AerT occurs at a
higher percentage for adolescents, and at a lower
percentage for those over age 60.28
After a few years of determining the MAF HR in
individuals via an array of clinical assessments,
including age, a comprehensive physical
evaluation, gait analysis, health and fitness
history, with confirmation using measures of
gas exchange,29
it became clear that a heart
rate equivalent to 180-age could constitute the
beginnings of a potential formula for determining
a person’s MAF HR (see Table 2). The 180
Formula indicates that certain modifications
must be made depending on a person’s health
and fitness status. These idiosyncrasies influence
where the AerT and Fatmax, and therefore the
MAF HR, will occur.
5. philmaffetone.com 5
Prescribing Aerobic Exercise
Speed or power at the MAF HR is an important
physiological predictor of endurance
performance. Studies show that submax
thresholds are the best predictors of endurance
performance in runners, cyclists, race walkers
and other athletes, as well as in the performance
of untrained people.30, 31
The MAF Test was developed in order to track
the improvement of the aerobic system across
time (see Table 3). For a runner, this test
may consist of a 3- to 5-mile run on an oval,
400-meter track, while recording the time per
mile (or kilometer). The MAF Test should be
preceded by a 15-minute warm-up and performed
under consistent conditions (same shoes,
weather, time of day, etc.) Other activities can
also be used for the MAF Test, including cycling
and rowing by measuring power, swimming by
measuring laps, etc.
Table 3
MAF Test report of a runner performing
on an outdoor track.
April May June July
Mile 1 8:21 8:11 7:57 7:44
Mile 2 8:27 8:18 8:05 7:52
Mile 3 8:38 8:26 8:10 7:59
Mile 4 8:44 8:33 8:17 8:09
Mile 5 8:49 8:39 8:24 8:15
Table 2
The 180 Formula for determining MAF HR
Subtract your age from 180, then modify
from one of the categories below:
a. If you have or are recovering from a
major illness (heart disease, any operation
or hospital stay, etc.) or are on any regular
medication, subtract an additional 10.
b. If you are injured, have regressed in
training or competition, get more than two
colds or bouts of flu or other infection per
year, have seasonal allergies or asthma,
or if you have been inconsistent or are
just getting back into training, subtract an
additional 5.
c. If you have been training consistently
(at least four times weekly) for up to two
years without any of the problems just
mentioned, keep the number (180-age) as
maximum.
d. If you have been training for more than
two years without any of the problems
listed above, and have made progress in
athletic competition without injury, add 5.
Exemptions:
The 180 Formula may need to be further
individualized for athletes over the age of
65. For some, up to 10 beats may have to
be added for those in category (d) in the
180 Formula, and depending on individual
levels of fitness and health. This does
not mean 10 should automatically be
added, but that an honest self-assessment
is important.
For athletes 16 years of age and under, the
formula is not applicable; rather, a heart
rate of 165 may be best.
6. 6 MAF Exercise Heart Rate
Increasing speed at the same submax HR
translates to improvement in aerobic function
and fat-burning, and can predict faster race
performances.32
It has also been long known that
aerobic contribution to energy during maximal
exercise such as competition is significant, and
increases with the duration of the event.30
See Table 4.
Table 4.
Contribution of aerobic and anaerobic
energy during maximal physical exercise
(adapted from Astrand PO and Rodahl K,15
and McArdle et al.18
).
Time (minutes) of maximal exercise (including
competition)
2 4 10 30 60 120
% aerobic: 50 65 85 95 98 99
% anaerobic: 50 35 15 5 2 1
The 180 Formula is not a replacement for
properly executed laboratory tests that
determine the AerT, Fatmax and other metrics,
although it usually corresponds with them. Given
that the 180 Formula is applicable to a majority
of the population, it can help individuals monitor
workouts, improve fitness and build health. This
makes it very useful to those who do not have
access to regular laboratory testing.
7. philmaffetone.com 7
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References