Download Chapter 3 Cardiorespiratory Endurance

Chapter3
CardiorespiratoryEndurance
KIN 217
2/17/16
Cardiorespiratory
Endurance
§  Theabilityofthebodytoperform
prolonged,large-muscle,dynamic
exerciseatmoderatetohighlevelsof
intensity
§  Thisisakeyhealth-relatedcomponent
offitness
§  Havinganunderstandingofthebody
processesinvolvedincardiorespiratory
enduranceexercisecanhelpyoudesign
asafeandeffectivefitnessprogramfor
manyindividuals
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TheCardiorespiratorySystem
§  Consistsoftheheart,thebloodvessels,lungsandthe
respiratorysystem
§  Itsfunctions
ú 
Deliveryofoxygenandothernutrients
ú 
Removalofcarbondioxideandothermetabolicwaste
 
Lacticacid,creatinekinase
ú 
Thermoregulation-surfacetovolumeratio
ú 
Maintenanceofacid–basebalanceandoverallbodyfluid
balance
ú 
Immunefunction
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TheCardiorespiratorySystem
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TheHeart
§  Thehearthasthe
followingcharacteristics:
  4chambers
  Sizeofafist
  Locatedjustbeneaththe
sternum
  Thesinoatrial(SA)node:
isabundleofspecialized
cellslocatedintheright
atriumthatinitiatesthe
heartbeat.
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TheHeart
§  It’sfunctionistopump
bloodthrough2separate
circulatorysystems
  Pulmonarycirculation
­  Rightsideoftheheart
pumpsbloodtothelungs
  Systemiccirculation
­  Leftsideoftheheart
pumpsbloodthroughthe
restofthebody
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TheCirculatorySystem
•  Heart
•  Pumpsblood
•  Arteriesandarterioles
•  Carrybloodawayfromthe
•  Systemic circuit
•  Pumps oxygenated blood to the
whole body via arteries
•  Returns deoxygenated blood to
the right heart via veins
heart
•  Capillaries
•  Exchangeofnutrientswith
tissues
•  Veinsandvenules
•  Carrybloodtowardthe
•  Pulmonary circuit
•  Pumps deoxygenated blood to
the lungs via pulmonary arteries
•  Returns oxygenated blood to the
left heart via pulmonary veins
heart
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BloodPressure
Theforcesthatcirculatingbloodexertsonthearterialwalls
BP=CardiacOutput(HRxSV)xTotalPeripheralResistance(TPR)
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BloodPressure
§  Therearetwospecificpressuresmeasured
ú  Systolicbloodpressure(SBP):Heart’scontraction
  isthehighestpressurewithinthevascularsystem
generatedduringcardiaccontraction
ú  Diastolicbloodpressure(DBP):Heart’srelaxation
  isthelowestpressurewithinthevascularsystemwhenthe
heartisrelaxed
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Hypertension
§  Hypertension:occurswhentoomuchforceorpressureis
exertedagainstthewallofthearteries.
§  Riskfactorforcardiovasculardisease(CVD).
§  Primaryhypertension:noknowncause
§  SecondaryHypertension:causedbyknownendocrinedisorders
(Aldosterone)
§  Optimal:120mmHg/80mmHg
§  Hypertension:140mmHg/90mmHg
§  Hypotension:<90mmHg/<60mmHg
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TheRespiratorySystem
§  Functions:
ú  Providesameansofgasexchangebetweenthe
environmentandthebody(SuppliesO2tothebodyand
CarriesCO2away)
ú  Playsaroleintheregulationofacid-basebalance
duringexercise
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TheRespiratorySystem
§  Pressurechangesbroughtaboutby
thecontractionandrelaxationofthe
diaphragmandribmuscleallowairto
bedrawnfromtheatmosphereinto
throat
§  Eventuallyflowfromthebronchito
airsacscalledalveoli
§  Gasexchangeoccursatthealveoli
andallowsoxygentoreturntothe
heartandsystemicsystemwhile
removingcarbondioxide.
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EnergyProduction
§  Metabolismisthesumofallchemicalprocessesnecessaryto
maintainthebody
§  Metabolicrateistheefficiencyatwhichyourbodyusesenergy
§  Thebodyconvertschemicalenergyfromfoodintosubstances
thecellscanuseasfuel
ú  Carbohydrates
  Glucoseand/orGlycogen
ú  Protein
ú  Fats
§  ATP(adenosinetriphosphate)isthebasicformofenergyused
bycells
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ThreeEnergySystems
§  The3energysystemscreateATPandhelpfuelcellularactivity
  ImmediateEnergySystem(explosive)
­  10orfewerseconds
­  ATPstoresandcreatinephosphate(CP)
  NonoxidativeEnergySystem(anaerobic)
­  10to120seconds
­  CreatesATPbybreakingdownglucoseandglycogen
  OxidativeEnergySystem(aerobic)
­  Anyactivitygreaterthan120seconds
­  OxygenrequiredtocreateATP
­  Mitochondria
­  MaximaloxygenconsumptionorV02max
Theenergysystemscanalsobeusedincombinationduringexercise,basedupon
theintensityanddurationoftheactivity
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EPOC
§  Exercise
§  Post
§  Oxygen
§  Consumption
ú  Conceptthatyouburncaloriesafteryouexercise
becauseyourbodyrequiresenergytorepair
damagedcells.Themoreintensetheexercise,the
longerrecoverytime.
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ThreeEnergy
Systems
Fat,
Protein
GYLCOLYSIS
Glucose,
Glycogen
Creatine
Phosphate
ATP
ATP
1.  ATP-PCrsystem
2.  Glycolyticsystem
3.  Oxidativesystem
ELECTRON
TRANSPORT
SYSTEM
KREBS CYCLE
ATP
CO2
O2
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H 2O
BenefitsofCardiorespiratoryEndurance
Exercise
§  Improvedcardiorespiratory
functioning
§  Improvedcellular
metabolism
§  Bettercontrolofbodyfat
§  Improvedpsychological
andemotionalwell-being
§  Reducedriskofchronic
disease
ú  Cardiovasculardiseases
ú  Type2diabetes
ú  Osteoporosis
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Immediateandlong-termeffectsofregular
cardiorespiratoryenduranceexercise
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AssessingCardiorespiratoryFitness
§  Thefollowingareconsideredsimpleassessmenttests
toestimateformaximaloxygenconsumption(within+
10-15%oftheresultsofalabtest):
  The1-milewalktest
  The3-minutesteptest
  The1.5-milerun-walktest
  12minuteswimtest
Lab 3.1 provides detailed instructions for each test
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Lab3.1
§  http://www.mhhe.com/socscience/hhp/fahey/
labs/lab03_1.htm
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CheckingYour
Pulse
§  Countbeats
ú  for10secondsandmultiply
theresultby6togetratein
beatsperminute
ú  Or15secondsandmultiply
theresultsby4togetthe
rateinbeatsperminute
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•  Mets
1=Basalmetabolicrateatrest
Thereareanumberofactivitiesyou
candotoincreaseit:
parkfurtherfromclass
ridebiketoclass
skateboard
housework-vacuumetc.
Yardwork/construction
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DevelopingaCardiorespiratoryEndurance
Program
§  Settingrealisticgoals
ú  Whatisyourgoal?Writeitdownnow.
§  Setyourstartingfrequency,intensity,andduration
ú  ApplyingtheFITTequation
  Frequency(3-5x/wk)
­  Areyouhereyet?
  Intensity(TargetHeartRate)
­  Whatisyourgoal?
  Time(30-60min)
  Typeofactivity:Whatisyourmaintype?
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§  Warmupandcooldown:
ú  Whatiswarmup?
Whatiscooldown?
Whenshouldyoustretch?
§  Choosesuitableactivities
§  Adjustyourprogramasyouimprove.
ú  Whatdoesthismean?
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TargetHeartRateDetermining
§  Estimateyourmaximumheartrate(MHR)
ú  220–yourage=MHR
§  MultiplyyourMHRbyselectinganappropriate
rangeof65%-90%
ú  Peoplewhoareunfitshouldstartat55%ofMHR
§  Example:19-year-old
ú  MHR=220–19=201
ú  65%trainingintensity=0.65X201=131bpm
ú  90%trainingintensity=0.90X201=181bpm
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TargetHeartRateRangeand10-SecondCounts
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RatingsofPerceivedExertion(RPE)
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Howdopeopleuseratingof
PerceivedExertion(RPE)?
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TheFITT
Principle
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BuildingCardiorespiratoryFitness
§  Yourfitnessimproveswhenyouoverloadyour
body
§  Initialstage(3–6weeks):3–4daysperweek,
lowendoftargetheartratezone,~30minutes
§  Improvementstage(4–6months):3–5days
perweek,middletoupperendoftargetheart
ratezone,25–40minutes
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MaintainingCardiorespiratoryFitness
§  MaintenanceStage
ú  Improvementstofitnessarenotindefinite
ú  Therecomesatimewhenyourfitnesslevelswill
reachalimit
ú  Bythe4th–6thmonth,youmayreachanacceptable
leveloffitnessandwishtomaintainthisby
continuingevery3rdday
ú  Reachingthislevelrequiressettingnewgoalsor
adjustmentstomaintainmotivation
ú  Cross-trainingcanhelpboostenjoymentand
preventinjuries
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ExerciseSafetyandInjuryPrevention
§  HotWeatherandHeatStressConsiderations
§  Beawareofhotweatherconcernswhenexercising
understressfulconditions,resultinginthe
following:
§  Dehydration
§  Heatcramps
§  Heatexhaustion
§  Heatstroke
§  Medicalemergency;thevictimshouldbetransportedto
thehospital
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Hotactivities
§  WhataboutHOTyoga?
§  Exercisingwhenitisveryhumid?
§  ExercisingwhenitisHotandHumid
together?
§  Theriskfordevelopingheatillnessis
extremelyhighwhentheWet-BulbGlobe
Temperatureisgreaterthan82°F(28°C)
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§  TheWetBulbGlobeTemperature(WBGT)is
ameasureoftheheatstressindirect
sunlight,whichtakesintoaccount:
temperature,humidity,windspeed,sun
angleandcloudcover(solarradiation).
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§  TheWetBulbGlobeTemperature(WBGT)isa
measureoftheheatstressindirectsunlight,
whichtakesintoaccount:temperature,
humidity,windspeed,sunangleandcloud
cover(solarradiation).Thisdiffersfromthe
HeatIndex,whichtakesintoconsideration
temperatureandhumidityandiscalculated
forshadyareas.Ifyouworkorexercisein
directsunlight,thisisagoodelementto
monitor.Militaryagencies,OSHAandmany
nationsusetheWBGTasaguidetomanaging
workloadindirectsunlight.
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Examples
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§  Heatcramps
ú  Causes:Sodiumlossesanddehydration
ú  Prevention:Properhydrationandliberallysaltfood
§  Heatexhaustion
ú  Causes:Failureofcardiovascularsystem’sduetodehydration
ú  Treatment:Movetocoolerenvironment,oral/intravenoussaline
§  Heatstroke:(>40°C=104f)medicalattention
ú  Cause:Failureofthebody’sthermoregulatorysystem
ú  Treatment:Rapidlycoolbodyincoldwateroricebath
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ExerciseSafetyandInjuryPrevention
§  ColdWeatherConsiderations
ú  Inextremecoldweather,problemscanarisebasedupona
dropinbodytemperature
ú  Beawareofthefollowingconcernswhenexercisingincold
environments:
  Hypothermia
  Frostbite
  Windchillconcept
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HypothermiaandFrostbite
•  Hypothermia
•  Abilityofthehypothalamustoregulatebodytemperatureis
lostifbodycoretemperaturedropsbelow34.5°C(94.1°F)
•  Hypothermiacausesheartratetodrop,fromimpairedcardiac
conductionthroughtheSAnode
•  Decreasedrespiratoryrateandvolume
•  Frostbite
•  Exposedskincanfreezequickly
•  Thiscanleadtogangreneandlossoftissue
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ExerciseInjuries
§  Consultaphysicianforseriousinjuriesandthosethatdonot
improvewithinareasonableamountoftime
ú  Headandeyeinjuries(concussion)
ú  Possibleligamentinjuries
ú  Brokenbones
ú  Internaldisorders:chestpain,fainting,elevatedbodytemperature,
intolerancetohotweather
§  Managingminorexerciseinjuriesincludeusingthefollowing
acronymcalledRICE
ú  Rest
ú  Ice
ú  Compression
ú  Elevation
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Whatdoyoudoifyoucut
yourself(fingeretc?)
§  Raiseitaboveyourheartifpossible
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PreventingInjuries
§  Trainregularlyandstayincondition
§  Graduallyincreasetheintensity,duration,orfrequency
§  Avoidorminimizehigh-impactactivities,alternatethemwithlow-impact
§  Getproperrest
§  Drinkplentyoffluids
§  Warmupandcooldown
§  Achievenormalrangeofmotioninyourjoints
§  Useproperbodymechanics
§  Don’texercisewhenyouareillorovertrained
§  Useproperequipment
§  Don’treturntonormalexerciseprogramuntilathleticinjurieshavehealed
§  RESTDAY
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