Chapter 14:
Aerobic and Strength Training
Prescription for Health and
Performance
Learning Objectives
1. Discuss exercise training for health benefits
2. Explain and differentiate types of cardiovascular disease
3. Identify risk factors for coronary artery disease (CAD)
4. Recognize when it is important to obtain medical clearance prior
to beginning physical training
5. Explain and apply aerobic training guidelines for health benefits
6. Explain and apply resistance training guidelines for health
benefits
7. Design a training session for both aerobic and resistance training
for health benefits
8. Discuss the effects of detraining
9. Apply the principles of periodization to a training program
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Chapter Outline
• Exercise and Prevention of Cardiovascular Disease
• Medical Clearance
• Aerobic Training Guidelines
• Resistance Training Guidelines
• Interval Training
• Structure of a Training Session
• Detraining
• Periodization
Copyright © 2021 Wolters Kluwer • All Rights Reserved
AEROBIC TRAINING
GUIDELINES
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Purpose of Guidelines
• Improve fitness and health in those with little to no history of
performing endurance exercise
• When improving aerobic fitness, health benefits improve
(protection from CV disease, osteoporosis, cancers)
• Based on evidence for health promotion and disease
prevention, ACSM and AHA guidelines include:
– Moderate-intensity exercise 5 d·wk−1 for 30 min (in one
single session or spread over multiple 10-min sessions)
– OR vigorous-intensity exercise 3 d·wk−1 for 20 min
• Not appropriate for recreational or competitive endurance
athletes, who require more advanced programs
• May be appropriate for strength and power athletes to
maintain aerobic fitness, improve health, reduce body fat
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Aerobic Exercise Prescription
• Type of exercise
• Duration of exercise session
• Frequency of training
• Intensity of exercise
• Typically the minimal threshold for aerobic fitness gains
is given in recommendations
– May vary by individual
– May change over time with training
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Types of Aerobic Exercise
• Jogging
• Running
• Cycling
• Spinning
• Elliptical machines
• Swimming
• Aerobic dance
• Rowing
• Should be enjoyable for adherence throughout life, appropriate to
individual
• Cross-training: inclusion of several types of aerobic exercise in
training program; may minimize overuse, adapt to seasons
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Duration of Each Exercise Session
• Multiple short exercise sessions equivalent to longer (e.g., 3x 10min sessions comparable to one 30-min session)
• As long as min. thresholds are met, similar gains achieved with:
–
Short-duration, high-intensity exercise
–
Long-duration, low-intensity exercise
• Longer sessions of moderate intensity recommended for most (30to 60-min moderate intensity)
• High-intensity exercise is associated with:
–
Greater chance of orthopedic injury
–
Lower adherence to training
• Minimum duration threshold 20 to 30 min per session depending
on training intensity as previously described
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Frequency of Training
• Related to intensity (as previously mentioned)
• Minimal threshold (majority of increases in peak oxygen
consumption): 3 d·wk−1
• Increased frequency up to 5 d·wk−1 increases aerobic
capabilities further but may not be important to some
• Training frequencies over 5 d·wk−1
– No greater improvement in aerobic fitness (plateau)
– Increase incidence of musculoskeletal injury
– Can be performed with cross-training or mixed intensities
• Greater frequencies may assist with body fat
• 3 to 5 d·wk−1 for most healthy adults (depending on intensities
and training goals)
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Intensity of Exercise
• Most important variable for aerobic fitness
• Normally prescribed by heart rate
• Most adults: moderate (40%–59% heart rate reserve or
VO2 reserve)
• Low fitness: improvements even at 30% to 39%
• Athletes: greater needs
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Each % of HRmax Corresponds to a % of
VO2max
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Perceived Exertion
• Rating of perceived exertion (RPE): subjectively
rating how hard working
• Borg scale 6 to 20
– RPE of 12 to 16—aerobic adaptations
– Generally relates to peak oxygen consumption,
HRmax, etc.
• OMNI Perceived Exertion Scale also used
• RPE should not be the primary means of estimating
training intensity
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Borg Scale to Estimate Aerobic Intensity
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Talk Test
• For individuals just beginning an exercise program
• Based on the idea that at the lower range of intensities
for fitness gains, participants will still be able to hold a
normal conversation while exercising
• Not a primary means of determining exercise intensity
Copyright © 2021 Wolters Kluwer • All Rights Reserved
RESISTANCE TRAINING
GUIDELINES
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Resistance Exercise Prescription
Guidelines
• Type of exercise
–
Free weights or barbells & dumbbells
–
Resistance (weight) training machines
–
Body weight and rubber cords
• Volume of an exercise session
–
# of exercises
–
# of sets in each exercise
–
# of repetitions in each set
• Rest period length between sets and exercises
• Frequency of training
• Intensity of exercise
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Type of Exercise
• At least one exercise for each major muscle group
• Multi-muscle group exercises (multi-joint exercises):
movement of >1 joint/force development by >1 muscle
group (bench press or leg press)
– Also called “major” or “core” exercises
• Single-muscle group exercises (single-joint exercises):
movement of 1 joint/force development by 1 muscle group
(arm curls or leg extensions)
– Referred to as “assistance exercises”
• Agonist and antagonist exercises must be included to avoid
muscle imbalances (e.g., low back with abdominal muscles)
• In most cases, multi-joint performed before single-joint
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Volume of Exercise
• Total amount work performed
• Changing volume changes focus: strength, hypertrophy,
power, local muscular endurance
• Novice can start with 1 set, progress to 2 to 4 sets per
muscle group (not necessarily of each exercise).
• Basic guidelines is 8 to 12 repetitions/set at 60% to 80%
one-repetition maximum.
• Higher repetitions (lighter weights) for local muscular
endurance; lower repetitions (heavier weights) for power
and strength, especially as moving away from novice
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Rest Period Length Between Sets and
Exercises
• Longer rest --> more time for recovery:
– Replenish anaerobic energy stores (ATP & PC)
– Decrease blood and muscle acidity
– Decrease fatigue
• Shorter rest increases growth hormone and other
hormones
• Longer rest (2–3 minutes) for strength and power,
particularly with multi-joint exercise
• Shorter rest (1–2 minutes) for local muscular endurance
and hypertrophy
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Frequency of Training
• # of times per week a muscle group is exercised
– Each muscle group trained 2–3 times per week
• Total body resistance training program: all muscles
trained each session
• Split routine: some muscles on some days, others on
others
• Body part program: particular body part emphasized (leg
day, arm day)
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Intensity of Exercise
• One-repetition maximum (1-RM): greatest amount of
weight a person can lift in the exercise for one repetition
• Resistance training exercise intensity is represented by
the % of 1-RM.
• The higher the %1-RM, the heavier the weight and fewer
the repetitions.
• Each set should be trained at a high intensity, but for
most purposes, it is not necessary to train to absolute
failure (i.e., the point at which no more repetitions can
be performed).
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Resistance Training Guidelines
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Progression of Resistance Training
• Gradual increases in intensity, volume, or shorter rest
periods
• Most common method is to increase intensity
Copyright © 2021 Wolters Kluwer • All Rights Reserved
INTERVAL TRAINING
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Interval Training Overview
• Interval training: higher-intensity bouts interspersed
w. rest
– Using greater intensity = greater fitness; can
improve peak oxygen consumption more than
steady-state training
• Interval training variables to change:
– Distance or duration of the interval
– Training intensity
– Duration and type of rest periods between intervals
– Number of interval repetitions performed
– Frequency of training
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Training Intensity and Duration
• Training intensity:
–
% of best time for length of interval (shorter distances)
–
% of Hrmax
• Guidelines based on desired focus:
–
ATP-PC: 90% to 100% of best time or HRmax
–
Glycolytic: 80% to 95% best time or HRmax
–
Aerobic/endurance: 75% to 85% best time or HRmax
• Interval duration
–
5 to 10 sec for short-term sprint/ATP-PC
–
30 sec to 2 min for intermediate sprint/glycolytic
–
>2 min for aerobic/endurance
–
Can be altered based on goal for training day
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Typical General Fitness Interval Training
Sessions
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Programming Interval Training
• Number of intervals depends on # of repetitions per set, # of
sets. Changes depending on fitness & goals.
• Rest period length can be determined by recovery HR, or when
HR returns to desired level (e.g., 140 bpm (20−29 yr); 130
bpm (30−39 yr)
– Can also by determined by desired work-to-rest ratio
• Type of rest interval
– Passive (for high-intensity, short intervals)
– Active (for low-intensity, long intervals over 30 sec)
• Training frequency: depends on training goals & sport
– 1 to 2 per week general fitness
– 2 to 4 athletes but varies by sport
Copyright © 2021 Wolters Kluwer • All Rights Reserved
STRUCTURE OF A
TRAINING SESSION
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Stretching
• If included in warm-up, should be at end with increased
body temperature.
• Proprioceptive neuromuscular facilitation (PNF):
contraction of a muscle or antagonist before stretching—
greater relaxation and range of motion
• Ballistic stretching: rapid, bouncy movement through
ROM, using momentum to the end of the ROM
• Dynamic stretching: movement of body part throughout
the range of motion, but without rapid, bouncy motion
• Static stretching: slowly moving into a stretch and holding
it near the end of the ROM
• All types improve flexibility—no significant differences
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Use of Stretching
• Stretching is used for extreme ROM for some sports, including
gymnastics and high hurdling.
• Although thought to prevent injury, most research does not
support that stretching prevents injury.
• Static stretching immediately prior to maximal effort bouts has
been shown to decrease force and power.
–
Dynamic stretching modalities may improve performance.
–
Decrements from stretching may decrease by 10 min.
–
Decrements may be due to inhibition of muscle.
–
Chronic stretching (e.g., after workouts) not likely to
compromise performance
• Likely that only dynamic stretching should be used before
workouts, particularly for maximal force or power
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Effects of a Warm-up and Cooldown
• Active warm-up: physical activity performed before
training to increase performance via psychological factors
& increased body temp
– General: activity not related to task or training to
follow (low-intensity 30%–59% aerobic activity 10–
15 min, stretching, calisthenics)
– Sport specific: activity related to task or training to
follow (swinging a bat before batting, shooting a ball)
• General recommendation for athletes before sport:
submaximal aerobic, slow stretching, large muscle group
dynamic stretching, sports specific
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Rationale for Warm-up
• Increased body temperature:
– Decreased muscle and tendon stiffness
– Increased nerve conduction velocity
– Altered force–velocity relationship of muscle
– Increased anaerobic (glycogen) energy availability
– Increased temp not be desirable for endurance activity—
may hamper performance
• Increased oxygen delivery to tissue due to increased blood flow
• Increased preactivity oxygen consumption, which may
decrease reliance on anaerobic energy sources
• Increased force capabilities due to previous muscle activity
(postactivation potentiation)
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Warm-ups and Performance
• Active warm-ups increase short-term, high-power
performance.
– Must not be too intense and must provide enough
recovery after warm-up
• May improve intermediate-length and long-term tasks if
person is not fatigued
• Postactivation potentiation (PAP): performance of a
high-load exercises (back squat), short rest, followed by
a power activity such as vertical jump
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Cooldown
• Light aerobic activity (below lactate threshold) for 10 to
15 minutes after training
• Prevent blood from pooling in legs—light-headedness,
dizziness, fainting
• Lower blood acidity
• Aid recovery
Copyright © 2021 Wolters Kluwer • All Rights Reserved
DETRAINING
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Detraining Overview
• Detraining: loss of physiological adaptations with
complete cessation of training or reduction in volume or
intensity
• Occurs in off-seasons or on vacations
• Health benefits of exercise also decrease with detraining
and is worse with increasing age
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Detraining: Strength Training
• Cessation:
– Loss of strength & power (particularly power)
– Particular loss of type II fiber area (although comes back
far sooner with retraining)
– Faster declines with age
– Lower intensity of training before --> greater loss strength
• Reduced volume:
– Strength is maintained with decreased frequency if
intensity is maintained 1 to 2 days per week.
– In season, appears that at least once a week to prevent
decreases in performance
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Detraining: Endurance Training
• Cessation:
– Rapid decrease in peak O2 consumption
– Highly trained individuals appear to lose greater %
– Decline in blood volume, stroke volume, maximal cardiac
output, blood supply, oxygen delivery to tissue
– Decreased end-diastolic volume, stroke volume, left
ventricular mass, aerobic enzyme activity, mitochondrial
density, but not capillary density
– RER increases substantially (increased reliance CHO)
• Reduced volume:
– Decreased aerobic capacities unless intensity is maintained
Copyright © 2021 Wolters Kluwer • All Rights Reserved
PERIODIZATION
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Periodization Overview
• Periodization: planned variation in training to optimize
physical performance over long training periods
• Changes in training volume, intensity, exercise selection,
and type of training (resistance, aerobic, interval,
plyometric) for variation
• For athletes, changes in skill, game strategy
• Periodization leads to greater strength gains for both
trained and untrained individuals as well as body
composition and motor performance
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Classic Strength–Power Periodized
Training
• Classic periodization begins with high-volume, lowintensity training and progresses to low-volume, highintensity training.
• Each phase lasts about 4 to 6 weeks with different
training goals; some 1- to 2-week active recovery phase
after last phase, followed by starting back at the
beginning with heavier loads and ending with power
exercises.
• In many, only multi-joint exercises follow the
periodization.
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Classic Strength–Power Periodized
Strength Training
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Nonlinear Periodized Training
• Nonlinear periodization uses successive training sessions in
recurring pattern of differing volume and intensity.
• Different repetition zones (strength, power, hypertrophy, etc.)
within a single week
–
Substantial differences in volume and intensity throughout
the week
• In some nonlinear programs, all exercises follow nonlinear
periodization; others only multi-joint exercises.
• Flexible nonlinear training: determine the focus of the workout
based on athlete’s fatigue level, practice demands, game
schedule, illness
• Nonlinear periodization is superior to nonperiodized programs for
strength, body composition, motor performance in athletes and
untrained and at least as effective as other types of periodization.
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Aerobic Training Periodization
• Training volume often measured by distance, intensity by %HR
or best time
• Typical periodized program, training volume gradually
increased over several weeks followed by 1-week recovery
• Variations in intensity daily, but generally intensity increases
over 10 weeks from below to above lactate threshold
• Final weeks 22 to 24, taper volume while intensity maintained
• Variations in how aerobic training is periodized (e.g., high and
low intensities in same week as long duration); cross-training
may be employed to prevent boredom and overuse
• Tapering: planned reduction in volume and possibly intensity
prior to competition
Copyright © 2021 Wolters Kluwer • All Rights Reserved
Endurance Training Periodization Plan
Copyright © 2021 Wolters Kluwer • All Rights Reserved