Exercise Physiology

1
Exercise Physiology Intelligent Training

• Julie Downing, PhD, FACSM
• Central Oregon Community College
• Health Human Performance Professor,
• Exercise Physiology Lab Director,
• National Chair of ACSM Personal Training
  Committee

2
COCC Exercise Physiology Lab
3

• Outline
• The basics of Training The three fives
• 5 parts of physical fitness
• 5 parts of an exercise routine
• 5 consideration of an exercise plan
• 4 Training Zones
• Periodization
• Overtraining
• Physiology of Aging

4
5 Parts of Physical Fitness

• Cardiorespiratory Fitness
• Tests
• Rockport Walk Test
• 1.5 Mile Run Test
• Astrand-Rhyming Bike Test
• Step test
• Go to a lab and have it actually measured with a
  metabolic system VO2max

5

• 2) Muscular Endurance
• submaximal
• Can measure with timed pushups or sit-ups, etc.
• 3) Muscular Strength
• Maximal
• Can measure with grip strength or 1-RM max

6

• Flexibility
• Can measure with Sit-n-reach or body rotation,
  etc.
• Body Composition
• Fit 18-24 for women 10-17 for men
• Order of accuracy DXA, Underwater weighing,
  Bod Pod, Skinfolds, Infrared, BIA, others

7
5 parts of an Exercise Routine

• Warm-up
• Pre-stretch?
• Dynamic or static?
• Activity
• Cool-down
• Post-stretch

8
5 parts of an Exercise Plan (FITTP)

• Frequency
• Intensity
• Heart rate, watts, RPE, pace, talk test
• Type
• Time
• Progression
• Baby steps

9
4 Training Zones

• Zone 1 Basic Endurance
• For easy, long, recovery, warm-ups, cool-downs
• Necessary to build the base achieve more
  capillaries enhanced mitochondria, etc.
• LSD days, 80-100 in zone 1 (90 min)
• Maintenance days, gt70 in zone (30-60 min)
• Emphasis is in the off-season but do
• NOT neglect during the season
• MOST IMPORTANT!!!!!!

10

• Mitochondria - the powerhouse of the cell,
  converts foodstuffs into energy when oxygen is
  present.

11
Increased capillarization
12

• Zone 2 Speed Endurance
• If used too much in place of zone 1, we call it
  No Mans Land
• Junk Miles fatigues the body
• OK to spend lt 30 of the time on your easy days
  lt 20 of the time on your LSD days here but NOT
  more
• Late off-season early pre-season, intervals
  performed at the top of this zone

13

• Zone 3 Lactate Threshold (LT) Plus
• From just under LT to a
• couple beats over LT
• The whole idea is to
• move the lactate curve
• out to the right

14
Lactate Threshold (aka Anaerobic Threshold)

• The point at which the body can no longer clear
  the lactic acid as fast as it is producing it

15
Zone 3 LT continued

• LT heart rate is slower than race pace for short
  events, similar to medium-duration events
  (example 10K run), and faster than long events
• During the pre-season, 1-2 x week (NO MORE)
  either cruise intervals or tempo training.
  It is best to alternate cruise and tempo
  training. Dont do the same thing every week.
  Variety is very important!

16
Two ways to work LT

• TEMPO TRAINING
• Warm-up gt 15 minutes in zone 1
• Straight 15-30 minutes in zone 3,
• basically a mini-time trial
• Cool down gt 15 minutes in zone 1

17
Two ways to work LT

• 2) CRUISE INTERVALS
• Warm-up gt 15 minutes in zone 1
• Accumulate 15-30 minutes worth of intervals in
  zone 3, interval duration should be 2-10 minutes
  with rest 75 of the duration of the interval,
  use ladders, repeats, etc. Example 4 x 4
  minute intervals
• Cool down gt 15 minutes in zone 1

18
Zone 4 Maximal Oxygen Consumption

• NOT necessary for most people
• Short, fast intervals 6-8 wks before big event
• Will get you fit very quickly, but you can only
  hold onto that fitness for a short period of time
• 30 sec to 2 min intervals time in this zone
  should NOT exceed 5-10 minutes per workout.
  Example 6 x 1 minute intervals

19

• We need to learn to set our course by the stars,
  not by the light of every passing ship.
• Omar Bradley

20
Periodization

• Definition organized structure of training over
  an extended period of time
• The year is divided into distinct periods each
  with a purpose
• Main goals
• To reach competitive potential
• To ensure that peak performances are achieved at
  the appropriate time
• To avoid boredom / overtraining
• To optimize training time

21
Periodization History

• 1940s USSR began using a wave-like pattern
  throughout the year
• 1960s Romanian Tudor Bompa modernized the
  concept wrote a book that western athletes
  quickly adopted. Bompa known as the father of
  periodization
• Other influences Arthur Lydiard (New Zealand)
  Bill Bowerman (U.S.) 1940s-1060s with running

22
What most people do

• Random (Haphazard) training
• Do what you feel like
• Little or no planning
• Primarily dictated by training partners, weather,
  mood ?
• No peaking
• Often train in No Mans Land
• Ok if you just want to participate finish

23
Periodization Blocks

• Microcycle
• Shortest block (usually one week but may be 10
  days)
• Mesocycle
• Grouping of microcycles of one general type or
  purpose, usually 6-8 weeks to allow time for
  cumulative adaptations
• Macrocycle
• Usually one racing season, may
• be 3-4 months up to a year

24
Mesocycles Example 2by Jeff Galloway

• Base-training
• Hill-training
• Speedwork
• Off-season

25
Overtraining

• Also known as staleness
• Excessive overload which negates the benefits of
  months of hard training, leaving you unable to
  produce a performance representative of your
  potential
• Imbalance between training recovery

26
How do you become overtrained?

• Too long
• Too hard
• Too often
• Too soon
• Too much of one thing
• Other factors
• Improper nutrition, extreme heat, extreme cold,
  high altitude, mental stress

27
Overtraining Signs Symptoms

• Decreased performance
• Heaviness, extreme chronic fatigue
• Elevated morning pulse (gt10 or 10 bpm)
• Elevated blood lactate, heart rate, VO2 during
  submaximal exercise
• Inability to reach max heart rate or VO2max

28
Signs Symptoms continued

• Body weight loss (decreased body fat) with
  decreased appetite (decreased body fat)
• Altered mood state irritability, depression,
  listlessness, low morale, lack of enthusiasm
• Muscle tenderness / soreness

29
7 Keys to Prevent Overtraining

• 1) Listen to your body!!!!!!
• 2) Hard-easy principle
• 3) Periodize training
• 4) Schedule complete rest days, active recovery
  days, cross-training days
• 5) Do NOT up volume gt10/wk after 20 min goal
• 6) Have a physiology test then FOLLOW the
  advice!!
• 7) If in doubt, refer out
• Examples Certified Personal Trainer, Wellness
  Coach, Dietician, Sports Psychologist, Sports
  Physician, etc.

30
Overtraining Example

• Male college cross-country runner
• Early season on treadmill _at_ 6 min/mile pace VO2
  49 ml/kg/min HR 142 bpm
• Best race 3053 10K
• Late season on treadmill _at_ 6 min/mile pace VO2
  56 ml/kg/min HR 168 bpm
• Best race 3210 10K

31
Aging

• Gender is a significant factor
• Lifestyle a primary factor

32
Age Endurance Performance

• Main reason seniors are slower is the decrease in
  VO2max. How?
• VO2max SV x HR x avO2diff
• Inactive Max HR goes down 10 beats/10 yrs
• Active Max HR goes down 5-7 beats/10 yrs
• Inactive VO2max decrease 10/decade after age
  25
• Active VO2max decrease 5/decade after age 25
• Also, seniors dont recover as fast after exercise

33
Successful Aging

• Recent research
• Elderly individuals with weak muscles are
• at greater risk for mortality than
• age-matched individuals
• Increase in amount and rate of loss of
• muscle increases risk of premature death
• Physical inactivity is 3rd leading cause of death
  in US and plays role in chronic illnesses of aging

34
THANK YOU
35
3 Energy Systems

• 1) Creatine-phosphate system
• 2) Glycolysis
• Anaerobic (with OUT oxygen)
• Aerobic (with oxygen)
• 3) Aerobic System
• Krebs Cycle
• Electron Transport System
• All 3 systems start together

36
Mesocycles Example 1by Joe Friel

• General Preparation (base-building)
• 4-16 weeks
• Specific Preparation (early-season)
• 4-12 weeks
• Pre-competition (in-season build)
• 1-4 weeks
• Competition (peak week/s)
• Usually one week but could be more
• Transition (post-season rest with active
  recovery, 1-6 weeks)