1 Basic Principles of Exercise The Active Population in Canada Definition: >3 hrs/week for 9 months/year Definition 1: >3 hrs/week for 9 months/year Definition 2: >30m min every other day Definition 3: >30m min every other day at 50% of capacity (60%+ of max. heart rate) General Principles of Physiologic Conditioning Overload Principle Specificity Principle Individual Differences Principle Principle of Reversibility
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Basic Principles of Exercise
The Active Population in Canada Definition: >3 hrs/week for 9 months/year
Definition 1: >3 hrs/week for 9 months/year Definition 2: >30m min every other day
Definition 3: >30m min every other day at 50% of capacity (60%+ of max. heart rate)
General Principles of Physiologic Conditioning
Overload Principle Specificity Principle Individual Differences
Principle Principle of Reversibility
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Assessing Exercise Intensity
Percentage of Maximal Heart Rate Heart Rate Reserve (Karvonen formula) Perceived exertion Talk-test method
Percentage of Maximal Heart Rate For a 22-year-old male or female I will use the extremes of the suggested ranges 60-90%: Maximal heart rate = 220 - 22 = 198 beats per minute (bpm) 60% of 198 = 119 bpm 90% of 198 = 178 bpm Target heart rate range = 119 - 178 bpm 10-second target heart rate = 20-30 beats
Heart Rate Reserve (Karvonen formula) 22-year-old person with a resting heart rate of 60 bpm. Exercise range for this method should be 50-85% of heart rate reserve. Maximal Heart rate = 220 - 22 = 198 bpm Heart Rate Reserve (HRR) Max heart rate minus resting heart rate =198-60 =138 bpm Lower level Resting heart rate plus 50% of HRR = 60 + (0.50 x 138) = 129 bpm Upper level Resting heart rate plus 85% of HRR = 60 + (0.85 x 138) = 177 bpm Target heart rate range = 129 - 177 bpm 10-second target heart rate = 22-30 beats
Relative Intensity (%) Maximal
Heart Rate
Maximal VO2
Heart Rate
Reserve
RPE Classific-ation of intensity
<35% <30% <30% <10 Very Light
35-59% 30-49% 30-49% 10-11 Light
60-79% 50-74% 50-74% 12-13 Moderate
80-89% 75-84% 75-84% 14-16 Heavy
≥90% ≥85% ≥85% >16 Very Heavy
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A Special Note About Swimming Swimming is a non-weight-bearing activity and is
not done in an upright position it elicits a lower heart rate per minute.
The cooling effect of water is also a factor. Calculate your age-predicted maximum heart rate
with the formulae 205 minus your age. Swimming is not inferior to running or other
weight bearing activities because it elicits a lower heart rate, but it is different.
I will discuss the advantages and disadvantages of swimming in more detail later.
Human Power Output Intensity (energy systems)
Common Mistakes in Training Programs
Not having a plan - training strategy and schedule
Not keeping a record of training and performance
Having insufficient or excessive overload Having unrealistic expectations - expecting
rapid improvements and becoming discouraged when these don't occur.
Not having an individualized training program
Warm-Up Gradual increase in metabolic requirements
that improves cardiorespiratory performance The increase body temperature facilitates
enzyme activity in skeletal muscle, increases the amount of blood and oxygen reaching skeletal muscle
Prevents lactate from accumulating early in the exercise session.
Gradual increase in deep muscle temperature, which decreases the work of contraction and hence reduces the chances of injury.
Warm-Up Improves neural transmission for motor unit
recruitment resulting in an improvement in contraction and reflex times of skeletal muscles
Warm-ups lessen the danger of inadequate blood flow to the heart (myocardial ischemia) in the early stages of exercise. Abrupt, strenuous exercise may be associated with such problems.
Provides a screening mechanism for potential musculoskeletal or metabolic problems that may increase at higher exercise intensities.
Lubricate joints. Provides psychological preparation for the event
(e.g. increases arousal and focus).
Cool-Down Maintains venous return to the heart and brain. This
prevents post-exercise venous pooling and too rapid a drop in blood pressure. Reduces the likelihood of post-exercise light-headedness and fainting.
Hastens the removal of lactate from the working muscles. This can then be transported to the liver to hep maintain blood glucose levels
Reduces the immediate post-exercise tendency for muscles to spasm or cramp.
Allow heart rate, oxygen uptake and body temperature to gradually return to resting levels
Reduces concentration of exercise hormones that are relatively high immediately after exercise. These hormones can cause post-exercise disturbances in cardiac rhythm.
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