Aerobic Fitness

Aerobic fitness is related to how well

you can take oxygen from the air and
bring it into the lungs and then the
blood and pump it through the heart
and vessels to working muscles, where
they use it to oxidize fat and
carbohydrates into energy.
Aerobic Fitness

Aerobic exercise is associated with
better health and longevity. It also
improves mental function, looks, and
the quality of life.

It also increases stamina and
endurance.
Aerobic Activity
Typically occurs when you move your
exercise level from easy to more
difficult.

With increased demands on the body,
more oxygen is needed and energy is
converted by using fat and
carbohydrates.
Aerobic Activity
When muscles burn these energy
sources, lactic acid builds in the
muscle and it helps to carry energy but
is also a by-product of intense
muscular efforts.

Aerobic Exercise is exercise BELOW
the threshold where lactic acid builds
in the BLOOD. (Lactate Threshold)


The 1
st
Lactate Threshold
The 1
st
lactate threshold occurs when
muscles are under so much demand
that they produce more lactic acid that
can be cleared from the blood.

Staying below this level of exercise one
can exercise for several minutes to
several hours.
Aerobic Fitness

Defined as the maximal capacity to take
in, transport, and use oxygen, and is
best measured in a laboratory test
called the maximal oxygen intake (or
VO
2
Max) test.
The VO
2
Test
Testing
Lab tests during the VO2 Max can measure
lactate in the blood and determine LT-1

A second lactate threshold (LT-2) can be
measured by increased ventilation where
breathing increases significantly. This called
breakaway ventilation. It is a sign the athlete
is going beyond aerobic levels
and that they should ease up on training
Aerobic Fitness Levels
Levels vary from person to person
VO
2
levels vary as well
Depends on level of fitness and training
Overall Aerobic Fitness can be improved
with proper training but is also somewhat
defined by genes (inherited)
Improvement from training is limited and
may be improved by 20-25%
Adolescents may improve up to 30%
When is the best time to start
training?
In adolescents
Or, RIGHT NOW!

Leads to longevity
and better health!
Factors that Affect Training
Gender- In adolescents boys and girls are
about the same in aerobic fitness but
afterwards, boys are more fit by perhaps 10-
20%

This may be due to circulating hemoglobin
levels which are grater in males

*Highly trained female athletes may only
differ by as little as 10%
Factors that Affect Training
Age- if inactive, aerobic fitness
decreases by 8-10% per year!
Active people can cut this in half as
they age

Body fat- Fitness is calculated using
body weight so increased body fat
reduces aerobic fitness
Factors Affecting Fitness

Activity-stopping physical activity can
cause people to lose the effects of years
of training in only 12 weeks!


Fitness Field Tests
Walking Test (Rockport Walking Test)
Uses a mile walk (1.6 K) and some
personal information to estimate VO
2
Max

Running Test- uses a 1.5 mile (2.4K)
run
May need a medical evaluation in people
over 45 years of age
Time is used to measure aerobic fitness

Summary
Aerobic fitness is the ability to take in,
transport, and use oxygen and is a
measure of exercise intensity

Heredity (genes) and training affect these
levels

The best time to start is in adolescents
The next best time is RIGHT NOW!
The Effects of Aerobic Training on the Body
Cardiovascular fitness=aerobic fitness

The target of aerobic training is the
skeletal muscles

Improvements are seen in:
Heart, lungs, muscles, immune system,
endocrine system, bone health,
ligaments
Training Effects
As muscles are challenged, more and more
support system changes are needed to
sustain this work and all of those systems
are made stronger.

Aerobic training- increases the size and
number of mitochondria, which produces
cellular energy; increases muscular size and
ability to burn fat as an energy source

Respiratory Effects
Does not increase the lung size but
improves the efficiency of breathing
muscles

Respiratory capacity decreases with
age and aerobic training slows this
down
Heart and Circulation
Blood volume, heart muscle strength,
pumping stroke and volume is increased

Increases the size of the left ventricle of
the heart which allows the heart to pump
more blood with each beat

More blood per beat, heart works more
efficiently with less stress on it
Nervous System



Relaxes muscles and the nervous
system
Endocrine System
Increases sensitivity to some
hormones
Positive effects on insulin, growth
hormone, thyroxin, epinephrine and
cortisol
Both insulin and cortisol play a role in
prevention or development of diabetes-
in this case, training has a positive
effect on them

Fat Metabolism

Trained muscles are better suited to
burn fat as an energy source so
carbohydrate is stored as glycogen in
the liver. Burning fat is a good thing!
Bones, Ligaments, and
Tendons
These structures respond to stress
placed on them. Weight-bearing
exercise stimulates new bone growth-
especially good for aging.

Training makes ligaments and tendons
stronger as well as other connective
tissues
Central and Peripheral Effects of
Training
Central- heart, lungs, blood and
hormonal (endocrine) system

Peripheral- muscular effects

Central effects transfer to other
activities since so many areas of the
body are affected
Peripheral effects only effect muscles
Improving Aerobic Fitness
Engaging in appropriate aerobic
activities improves fitness day-by-day

Exercise is like a medicine, it must be
taken regularly and not overused to the
point it has a negative effect

The half-life of exercise is 24 hours.
Fitness Prescription
Intensity- (how hard we work)
This is the most important factor in developing
maximal oxygen intake

The minimal training threshold is the 1
st

Lactate Threshold (LT-1) used to be called
the aerobic threshold

Training heart rate can help determine
intensity
Fitness Prescription
Upper Limit Training Zone- this occurs
at the second lactate threshold (LT-2)
- Is also called the anaerobic
threshold as the person has now
exceeded aerobic levels of activity

-Training above the aerobic level does
not
assist in better VO
2
Max
Fitness Prescription
Duration- Although duration and intensity go
together, when one increases, the other must
decrease

Duration can be prescribed in terms of:
Time
Distance
Calories

Calorie=the unit of energy as the amount of
heat that would raise the temperature of 1 kg
of water by 1 degree Celsius
Fitness Prescription
Frequency- how often

Overtraining (too frequent) can lead to
poor performance, overuse injury, and
illness by suppression of the immune
system
Fitness Prescription
Modes of exercise- The best exercise is
one you enjoy!

Health benefits come from all kinds of
exercise so no one type is superior to
another
Fitness Prescription
Progression- How we gradually
increase the overall training load

Allow for rest, recovery, adjustments to
changes
After any increase in intensity, duration, or
frequency, an easier week (variation in
routine) should be scheduled for
recoverythis is called periodization
Fitness Prescription
Maintenance- Once you find a program
that meets your needs, maintain it

You can maintain fitness with 2-3
sessions of training a week and at least
30 minutes each
Tips on Training
Cross-training- various types of training

Good when training for multiple sports
Reduces boredom
Reduces the chance for overuse injury
such as too much of one thing like
running

~ Change what you do!
Tips on Training
Start out slow and progress to moderate
levels of exercise (good for most people)
Walk or run (its free!)
Use a heel-to-toe foot strike for running or
walking
Wear proper attire for the weather and
your activity and chose time of day
carefully
Use good posture and good pace
Training Tips
Make sure your place is safe
Example: Dont bike or run near busy
traffic!
Vary your route so you see different sights
Make sure your route is safe and well-
lighted if you exercise at night
Pay attention to the weather and heat or
cold
Listen to your body- if it hurts, STOP!
Training Tips
For new walkers or those new to needed
exercise, consider a pedometer. Studies show
that when a person has a way to measure
steps, it increases their steps per day

For people who need exercise, target 10,000
steps per day
Can they: take the stairs, walk at tea break,
park further from the store, walk to work/
school?
Training Tips
Help people set reasonable goals
(achievable)
Start out slow and dont over-do workouts
Get advice or help when needed
Rest and vary workouts
It is better to underdo than to overdo
Celebrate and reward milestones or
success
Consider the buddy program
Competitive Exercise or Sports
In children, sports or exercise should be
fun first and competitive second

Competitive exercise or sports can add
stress and cause unhealthy hormone
levels in some people

Playing with injuries can be dangerous,
especially in children
Concussion in Womens Soccer

Read and discuss
article
Sample Fitness Programs


See pages 119-124
Alternatives for Aerobic Exercise
Bike
Treadmill
Cross-trainer (elliptical)
Rower
Stair climber
Jump rope
Race-walking
Dance
Step aerobics
Martial arts
Swimming
Post-Activity
If it hurts-
RICE

Rest
Ice
Compression
Elevation
Common Injuries
Blisters
Muscular soreness
Cramps
Bone bruises (foot)
Ankle injury
Achilles injury
Shin splints
Knee injury
Stitch in side
NSAIDs
Non-steroidal Anti-inflammatory Drugs
Ibuprofen
Aspirin
Naproxen

-Can be used with care for inflammatory
injury and pain as they can cause stomach
bleeding and other side effects
-Should be taken with food and water
Professional Advice
Athletic Trainer
Doctor
Chiropractor
Physical Therapists
Massage Therapists
Exercise physiologist
Advice on shoes or clothing
Podiatrist (arch supports or injury)
Questions or Discussion