AEROBIC EXERCISE.pptx

physiotherapy

1. AEROBIC EXERCISE PRESENTED BY JOSHITHA.SR

2. CONTENTS Physiological changes in aerobic training Types of aerobic training Phases of aerobic training

3. PHYSIOLOGICAL CHANGES Cardiovascular changes Respiratory changes Metabolic changes

4. a) CARDIOVASCULAR CHANGES CHANGES AT REST Reduction in the testing pulse rate Decrease in sympathetic drive Decrease in norepinephrine & epinephrine Decrease in atrial rate Increase in parasympathetic tone secondary to decreased sympathetic tone Reduction in BP Decrease in peripheral vascular resistance Decrease in systolic BP Increase in blood volume and hemoglobin

5. 2. CHANGES DURING EXERCISE Reduction in the pulse rate Increased stroke volume Increase in myocardial contractility Increase in ventricular volume Increased cardiac output Increased extraction of oxygen by the working muscle Decreased blood flow per kg of the working muscle Decreased myocardial oxygen consumption

6. b) RESPIRATORY CHANGES CHANGES AT REST Larger lung volumes developes because of improved pulmonary function,with no change in tidal volume Larger diffusion capacities develop because of larger lung volumes and greater alveolar capillary surface area CHANGES DURING EXERCISE A small amount of air is ventilated at the same oxygen consumption rate max diffusion capacity is unchanged Maximal minute ventilation is increased Ventilatory efficiency is increased

7. c) METABOLIC CHANGES CHANGES AT REST Muscle hypertrophy & increased capillary density occur Number and size of mitochondria increase Muscle myoglobin concentration increases CHANGES DURING EXERCISE Decreased rate of depletion of muscle glycogen at submaximum work levels may occur Lower blood lactate at submaximal work may occur Less reliance on PC and ATP in skeletal muscle and an increased capability to oxidise carbohydrate may result because of an increased oxidative potential of the mitochondria and an increased glycogen storage in the muscle

8. d) OTHER SYSTEM CHANGES Decrease in body fat Decrease in blood cholesterol and triglyceride levels Increased heat acclimatization Increase in the breaking strength of bones and ligaments and the tensile strength of tendons

9. TYPES OF AEROBIC TRAINING Continuous Interval Circuit Circuit Interval

10. CONTINUOUS TRAINING A submaximum energy requirement, sustained throughout the training period ,is imposed. Once the steady state is achieved, the muscle obtains energy by means of aerobic metabolism . Stress is placed primarily on the slow -twitch fibers. The activity can be prolonged for 20 -60 mins without exhausting the oxygen transport system. The work rate is increased progressively as training improvements are achieved . Overload can be accomplished by increasing the exercise duration.

11. 2. INTERVAL TRAINING The relief interval is either a rest relief or a work relief , its duration ranges from a few seconds to several minutes. Work recovery involves continuing the exercise but at a reduced level from work period. A rest interval is equal to one & a half times the work interval allows the succeeding exercise interval to begin before recovery is complete and stresses the aerobic system. A significant amount of high-intensity work can be achieved with interval or intermittent work if there is appropriate spacing of the work-relief intervals.

12. 3. CIRCUIT TRAINING At the end of last activity , the individual starts from the beginning and again moves through the series. Several exercise modes can be used involving large and small muscle groups and a mix of static or dynamic effort. Use of circuit training can improve strength and endurance by stressing both the aerobic and anaerobic systems.

13. 4.CIRCUIT INTERVAL TRAINING Combining circuit and interval training is effective because of the interaction of aerobic and anaerobic production of ATP. In addition to the aerobic and anaerobic systems being stressed by the various activities ,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.

14. PHASES OF AEROBIC TRAINING Warm-Up Period Aerobic Exercise Period Continuous training Interval training Circuit training Circuit interval training Cool-Down Period

15. WARM -UP PERIOD Physiologically ,a time lag exists between the onset of activity and the bodily adjustments needed to meet the physical requirments of the body. PHYSIOLOGICAL RESPONSES An increase in muscle temperature An increased need for oxygen to meet the energy demands for the muscle. Extraction from hemoglobin is greater at higher muscle temperatures ,facilitating the oxidative processes at work Adaptation in sensitivity of the neural respiratory center to various exercise stimulants An increase in venous return

16. PURPOSES It prevents or decreases the susceptibility of the musculoskeletal system to injury and the occurence of ischemic ECG changes and arrythmias. GUIDELINES It is to increase muscle tone and core temperature without causing fatigue or reducing energy stores It includes A 10 min period of total body movement exercises,such as calisthenics and walking slowly Attaining a HR that is within 20 beats /min of the target HR

17. COOL -DOWN PERIOD It is similar to warm-up period it should last for 5-10 mins and consist of total body movements and static stretching PURPOSES Prevent pooling of the blood in the extremities by continuing to use the muscles to maintain venous return Prevent fainting by increasing the return of blood to the heart and brain as cardiac output and venous return decreases Enhance the recovery period with the oxidation of metabolic waste and replacement of the energy store Prevent myocardial ischemia,arrhythmias ,or other cardiovascular complications.