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Cardiorespiratory Endurance

Cardiorespiratory Endurance. Chapter 3. Cardiorespiratory System. The heart Right side pumps blood in the pulmonary circulation Left side pumps blood in the systemic circulation Blood pressure Systole—contraction Diastole—relaxation. Circulation in the Heart.

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Cardiorespiratory Endurance

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  1. Cardiorespiratory Endurance Chapter 3

  2. Cardiorespiratory System • The heart • Right side pumps blood in the pulmonary circulation • Left side pumps blood in the systemic circulation • Blood pressure • Systole—contraction • Diastole—relaxation

  3. Circulation in the Heart Video: http://www.youtube.com/watch?v=D3ZDJgFDdk0

  4. Circulation in the Heart

  5. Cardiorespiratory System • Blood vessels • Arteries = vessels that carry blood away from the heart • Veins = vessels that carry blood to the heart • Capillaries = very small blood vessels that distribute blood to all parts of the body

  6. Respiratory System • Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood • Lungs expand and contract about 12–20 times a minute at rest

  7. Monitoring Your Heart Rate • Carotid artery in the neck • Radial artery in the wrist • Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute

  8. AT REST Heart rate: 50–90 beats/minute Breathing rate: 12–20 breaths/minute Blood pressure: 110/70 Cardiac output: 5 quarts/minute Blood distributed to muscles: 15–20% DURING EXERCISE Heart rate: 170–210 beats/minute Breathing rate: 40–60 breaths/minute Blood pressure: 175/65 Cardiac output: 20 quarts/minute Blood distributed to muscles: 85–90% Cardiorespiratory System

  9. Energy Production • Metabolism—the sum of all chemical processes necessary to maintain the body • Energy from food • Broken down into glucose • Stored as glycogen • ATP (adenosine triphosphate): The energy “currency” of cells

  10. Three Energy Systems

  11. Three Energy Systems

  12. Oxygen Deficit/Oxygen Debt EPOC = Excess post-exercise oxygen consumption

  13. Benefits of Cardiorespiratory Endurance Exercise • Improved cardiorespiratory function • Improved cellular metabolism • Reduced risk of chronic disease • Cardiovascular disease • Cancer • Type 2 diabetes • Osteoporosis • Deaths from all causes

  14. Cardiorespiratory Fitness and Risk of Death

  15. Benefits of Cardiorespiratory Endurance Exercise • Better control of body fat • Improved immune function • Improved psychological and emotional well-being

  16. Effects of Cardiorespiratory Endurance

  17. Assessing Cardiorespiratory Fitness • Field tests for maximal oxygen consumption: • The 1-mile walk test • The 3-minute step test • The 1.5-mile run-walk test

  18. Developing a Cardiorespiratory Endurance Program • Setting goals • Applying the FITT equation • Frequency • Intensity • Time • Type of activity

  19. Frequency of Training • Train 3–5 days per week • Beginners should start with 3 and work up to 5 days per week • Moderate physical activity such as walking can be done daily

  20. Intensity of Training • Target heart rate zone • Estimate your maximum heart rate (MHR) • 220 – your age = MHR • Multiply your MHR by 65% and 90% • People who are unfit should start at 55% of MHR • Example: 19-year-old • MHR = 220 – 19 = 201 • 65% training intensity = 0.65 X 201 = 131 bpm • 90% training intensity = 0.90 X 201 = 181 bpm

  21. Problem Solving • A subject’s pre-exercise heart rate is 65 beat per minute (bpm). After a 15-minute bout of cardiorespiratory exercise, the subject’s post-exercise heart rate is 173 bpm. The subject is 26 years of age. Find the following: The subject’s maximum targeted heart rate for cardiorespiratory training intensity? 220 – 26 = 194 The subject’s percentage of cardiorespiratory training intensity? 173/194 = 89%

  22. Intensity of Training • Ratings of perceived exertion (RPE) • Talk test

  23. Time (Duration) of Training • Total of 20–60 minutes is recommended • One single session or multiple sessions of 10 minutes or more • Different intensity levels require different durations • High-intensity activity = 20 minutes • Low-to-moderate-intensity activity = 45–60 minutes

  24. Warming Up and Cooling Down • Warming Up (5–10 minutes) • Muscles work better when warmed up • Redirect blood flow to working muscles • Spread synovial fluid • Cooling down (5–10 minutes) • Blood flow and respiration return to normal

  25. Cardiorespiratory Endurance: FITT

  26. Building Cardiorespiratory Fitness • Rate of improvement depends on age, health status, initial level of fitness, and motivation • Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes • Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes

  27. Maintaining Cardiorespiratory Fitness • Continue to exercise at the same intensity on 3 nonconsecutive days per week • If you have to stop, start the program again at a lower level • Cross-training maintains motivation

  28. Hot Weather and Heat Stress • Dehydration = excessive loss of fluid • Heat cramps = sudden development of muscle spasms and pain • Heat exhaustion = heat illness related to dehydration from exertion in hot weather • Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature

  29. Heat Index Source: National Weather Service

  30. Heat Illness • Above a core temperature of 103 degrees Fahrenheit: weakness, vomiting, headache. This is a medical emergency. • At about 104 degrees: heat stroke. Confusion, dehydration. Seizure possible. • Above 105 degrees: delirium. If not treated immediately, internal organs will begin to fail. • Above 106 degrees: convulsions. • Above 107 degrees: coma. • Above 108 degrees: death.

  31. Preventing Heat Illness • Use caution in high heat or humidity (over 80°F and/or 60% humidity); lower your intensity and/or add rest breaks • Exercise morning or evening • Drink plenty of fluids; check weight before and after exercise • Avoid supplements and beverages containing stimulants • Wear clothing that “breathes” • Slow down or stop if you feel uncomfortable

  32. Heat Stroke Deaths in Football 'All Preventable' By Dan Peterson, LiveScience's Sports Columnist posted: 02 February 2009 08:29 am ET Last Monday, first-year Kentucky high school football coach David Jason Stinson pleaded not guilty to charges of reckless homicide in the death of Max Gilpin, a 15-year-old offensive lineman. Gilpin collapsed Aug. 20 while running sprints with the team on a day when the heat index reached 94 degrees. The case could signal a landmark shift in the expectation for how coaches deal with struggling players on a hot day. Gilpin's body temperature was 107 degrees when he reached the hospital and he died three days later from heat stroke. The risks of heat-related diseases to athletes, both young and old, are always present but the warning signs are often hidden. Since 1995, 33 football players have died from heat stroke, according to an annual report from the University of North Carolina. Frederick O. Mueller, professor of exercise and sports science at UNC and the author of the report, calls the figure unacceptable. "There's no excuse for any number of heat stroke deaths, since they are all preventable with the proper precautions," Mueller said.

  33. Exercise in Cold Weather • Hypothermia = low body temperature due to exposure to cold conditions • Frostbite = freezing of body tissues characterized by pallor (paleness), numbness, and a loss of cold sensation • Prevention: • Don’t stay out in very cold temperatures (consult wind chill values) • Wear appropriate clothing

  34. WindChill Source: National Weather Service

  35. Poor Air Quality • Poor air quality can decrease exercise performance; it especially affects those with respiratory problems • Do not exercise outdoors during a smog alert or if air quality is poor

  36. Air Quality Index

  37. Exercise Injuries • Consult a physician for serious injuries and those that do not improve within a reasonable amount of time • Managing minor exercise injuries: RICE • Rest • Ice • Compression • Elevation

  38. Problem Solving • You completed a mile run (four laps around a regulated track) in 18:34. Your post-exercise heart rate is 164 bpm. You are 22 years old. Find the following: The subject’s maximum targeted heart rate for cardiorespiratory training intensity? 220 – 22 = 198 The subject’s percentage of cardiorespiratory training intensity? 164/198 = 83%

  39. Wellness Worksheet Assignment Connect Chapter 3 Worksheet due on Monday, September 24th, no later than 11:59PM

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