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Chapter Three Pgs. 61 - 96 © 2013 McGraw-Hill Higher Education. All rights reserved. The ability of the body to perform prolonged, largemuscle, dynamic exercise at moderate to high levels of intensity This is a key health-related component of fitness Having an understanding of the body processes involved in cardiorespiratory endurance exercise can help you design a safe and effective fitness program for many individuals © 2013 McGraw-Hill Higher Education. All rights reserved. 2 Consists of the heart, the blood vessels, and the respiratory system The cardiorespiratory system circulates blood through the body by transporting oxygen, nutrients, and other key substances to the organs and tissues that need them It picks up waste products to where they can be used or expelled © 2013 McGraw-Hill Higher Education. All rights reserved. 3 The heart has the following characteristics: ▪ 4 chambers ▪ Size of a fist ▪ Located just beneath the sternum It’s function is to pump blood through 2 separate circulatory systems ▪ Pulmonary circulation ▪ Right side of the heart pumps deoxygenated blood to the lungs ▪ Systemic circulation ▪ Left side of the heart pumps oxygenated blood through the rest of the body © 2013 McGraw-Hill Higher Education. All rights reserved. 4 Blood Flow Song © 2013 McGraw-Hill Higher Education. All rights reserved. 5 Blood pressure is the force exerted by blood on the walls of the blood vessels created by the heart There are two specific pressures measured: ▪ Systolic (systole) ▪ Heart’s contraction ▪ Diastolic (diastole) ▪ Heart’s relaxation The sinoatrial (SA) node is a bundle of specialized cells located in the right atrium that initiates the heartbeat. Arteries carry blood away from the heart Veins carry blood back to the heart © 2013 McGraw-Hill Higher Education. All rights reserved. 6 This system supplies oxygen to the body and carries carbon dioxide away Pressure changes brought about by the contraction and relaxation of the diaphragm and rib muscle allow air to be drawn from the atmosphere into the throat and eventually flow from the bronchi to air sacs called alveoli Gas exchange occurs at the alveoli and allows oxygen to return to the heart and systemic system while removing carbon dioxide. The ability to pick up and deliver oxygen is critical for the functioning of the body © 2013 McGraw-Hill Higher Education. All rights reserved. 7 At rest, heart rate is about 50-90 bpm, respiration is 12-20 rpm, blood pressure is 120 systolic and 80 diastolic (120/80) During exercise, heart rate is up to 170-210 bpm, respiration is 40-60 rpm, blood pressure is 175 systolic and 65 diastolic (175/65) © 2013 McGraw-Hill Higher Education. All rights reserved. 8 Metabolism is the sum of all chemical processes necessary to maintain the body Metabolic rate is the efficiency at which your body uses energy The body converts chemical energy from food into substances the cells can use as fuel Carbohydrates ▪ Glucose ▪ Glycogen Protein Fats ATP (adenosine triphosphate) is the basic form of energy used by cells © 2013 McGraw-Hill Higher Education. All rights reserved. 9 1. Carbohydrates Glucose - Simple sugar / blood sugar (quick source of energy Glycogen – Converted glucose which is stored in the liver, muscles and kidneys ▪ Converted to fat if these stores are not used 2. Fats - Lipids 3. Proteins – Amino Acids The energy systems can also be used in combination during exercise based upon the intensity, duration of the activity and the fitness of the athlete. © 2013 McGraw-Hill Higher Education. All rights reserved. 10 Duration: 10 or fewer seconds Up to 30 seconds in elite athletes Energy Pathway: ATP and phosphocreatine(PCr) stored in muscle How it Works: The enzyme PCr is added to ADP to synthesize ATP Cells must switch to other energy systems to restore these levels when maximum capacity is reached © 2013 McGraw-Hill Higher Education. All rights reserved. 11 Duration: 10 seconds to 2 minutes Up to 3:00 minutes in elite athletes Energy Pathway: Glucose and Glycogen are used to produce ATP Limitations: 1. Stores of glucose and glycogen are limited 2. Hydrogen and Potassium ions are created which cause fatigue and interfere with muscle contractions and metabolism 3. Lactic Acid (lactate) associated with fatigue © 2013 McGraw-Hill Higher Education. All rights reserved. 12 Duration: Activities lasting great than 120 seconds Energy Pathway: Oxygen is required to generate ATP ATP production takes place in the Mitochondria Mitochondria can use Glucose, Glycogen, Fats and Proteins Limitation Cannot produce energy quickly The oxygen requirement is proportional to the intensity of the exercise. As intensity increases, so does oxygen consumption. The body’s ability to increase oxygen use is limited, this limit is referred to as VO2 Max. Should inadequate oxygen be delivered to the working muscle, it will also depend on the nonoxidative system to produce energy (Anaerobic Threshold) © 2013 McGraw-Hill Higher Education. All rights reserved. 13 Best quantitative measure of cardiorespiratory endurance is maximal oxygen consumption (VO2max) Reduction of Resting Heart Rate One minute recovery after exercise (bpm) The following are considered simple assessment tests to estimate for maximal oxygen consumption (within + 10-15% of the results of a lab test): ▪ The 1-mile walk test ▪ The 3-minute step test ▪ The 1.5-mile run-walk test ▪ Coopers Run (12-Minute Run) Lab 3.1 provides detailed instructions for each test © 2013 McGraw-Hill Higher Education. All rights reserved. 14 Improved cardiorespiratory functioning Improved cellular metabolism Reduced risk of chronic disease Better control of body fat Improved immune function Improved psychological and emotional well-being Cardiovascular diseases Cancer Type 2 diabetes Osteoporosis Deaths from all causes © 2013 McGraw-Hill Higher Education. All rights reserved. 15 © 2013 McGraw-Hill Higher Education. All rights reserved. 16 Setting realistic goals Set your starting frequency, intensity, and duration Applying the FITT equation ▪ ▪ ▪ ▪ Frequency (3-5x/wk) Intensity (Target Heart Rate) Time (20-60 min) Type of activity Choose suitable activities Warm up and cool down Adjust your program as you improve © 2013 McGraw-Hill Higher Education. All rights reserved. 17 Heart rate is the number of heartbeats per unit of time, typically expressed as beats per minute (bpm). Heart rate can vary as the body's need to absorb oxygen and excrete carbon dioxide changes, such as during exercise or sleep. Heart rate reserve (HRR) is a term used to describe the difference between a person's measured or predicted maximum heart rate and resting heart rate. Some methods of measurement of exercise intensity measure percentage of heart rate reserve. Additionally, as a person increases their cardiovascular fitness, their HRrest will drop, thus the heart rate reserve will increase. Percentage of HRR is equivalent to percentage of VO2 reserve. © 2013 McGraw-Hill Higher Education. All rights reserved. 18 There is a relationship between heart rate and oxygen consumption particularly at intensities ranging from 50-90% VO2 max (1). One of the problems with the 220-age equation is that it makes no allowances for individual differences in resting heart rate. By incorporating the heart rate reserve into the equation, in theory a more accurate training zone can be determined. Rest Heart Rate will drop as you becomes physically fit, therefore the your target heart rate range will change! © 2013 McGraw-Hill Higher Education. All rights reserved. 19 Target Heart Rate Guideline 50% to 60% Heart Healthy Zone 60% to 70 % Weight Management Zone 70% to 80 % Aerobic Zone 80% to 90% Anaerobic Threshold Zone 90% to 100% Red Line Zone © 2013 McGraw-Hill Higher Education. All rights reserved. 20 Aerobic literally means "living in air”, and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism Aerobic capacity describes the functional capacity of the cardiorespiratory system, (the heart, lungs and blood vessels). Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period (VO2 max), usually during intense exercise. It is a function both of cardiorespiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. © 2013 McGraw-Hill Higher Education. All rights reserved. 21 Anaerobic Threshold: Is the exercise intensity at which blood lactate levels rise and muscle fatigue sets in. Also referred to as “onset of blood lactate accumulation” (OBLA) This threshold is viewed as the exercise intensity at which ATP demand by working muscles can no longer be met solely by aerobic metabolism, and anaerobically produced ATP is needed to satisfy demand. The lactate threshold (LT) - is the exercise intensity at which lactate (more specifically, lactic acid) starts to accumulate in the blood stream. © 2013 McGraw-Hill Higher Education. All rights reserved. 22 Three Numbers You Need to determine your target heart rate range. 1. Estimated MHR= 220 – age= 2. Resting Heart Rate= AM bpm 3. Heart Rate Reserve= MHR – RHR = © 2013 McGraw-Hill Higher Education. All rights reserved. 23 Estimate your maximum heart rate (MHR) ▪ 220 – your age = MHR Subtract your MHR from your RHR to get your HRR ▪ People who are unfit should start at 55% of MHR Plug in the Numbers HRR x % intensity+ RHR = THR Calculate % intensity levels; ▪ 50%, 60%, 70%, 80%,85%, 90%,95% © 2013 McGraw-Hill Higher Education. All rights reserved. 24 © 2013 McGraw-Hill Higher Education. All rights reserved. 25 © 2013 McGraw-Hill Higher Education. All rights reserved. 26 Your fitness improves when you overload your body Initial stage (3–6 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes Improvement stage (4–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes © 2013 McGraw-Hill Higher Education. All rights reserved. 27 Maintenance Stage Improvements to fitness are not indefinite There comes a time when your fitness levels will reach a limit By the 4th – 6th month, you may reach an acceptable level of fitness and wish to maintain this by continuing every 3rd day Reaching this level requires setting new goals or adjustments to maintain motivation Cross-training can help boost enjoyment and prevent injuries © 2013 McGraw-Hill Higher Education. All rights reserved. 28 Chapter Three © 2013 McGraw-Hill Higher Education. All rights reserved.