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4 Conditioning Your Cardiorespiratory System Copyright © 2009 Pearson Education, Inc. Objectives • Define cardiorespiratory fitness. • Discuss the structures and functions of the cardiorespiratory system at rest and during exercise. • Describe how the three metabolic systems work during exercise. • Assess your cardiorespiratory fitness level. Copyright © 2009 Pearson Education, Inc. Objectives, continued • Set appropriate cardiorespiratory fitness goals. • Create a cardiorespiratory exercise plan compatible with your goals and lifestyle. • Describe how to prevent injuries during cardiorespiratory training. Copyright © 2009 Pearson Education, Inc. The Cardiorespiratory System and Fitness Cardiorespiratory Fitness The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups for continuous activity. Respiratory System (Pulmonary System) Air passageways and lungs. Cardiovascular System Heart and blood vessels. Copyright © 2009 Pearson Education, Inc. How the Cardiorespiratory System Works Air Passageways… warm, humidify, and filter incoming air, promoting optimal gas exchange (delivering oxygen and removing carbon dioxide). Lungs… facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide, which is called respiration. Copyright © 2009 Pearson Education, Inc. How the Cardiorespiratory System Works Heart… four chambers that pump blood through two different circulatory systems. • Pulmonary System: Blood circulates from the heart to the lungs and back. • Systemic Circuit: Blood circulates from the heart to the rest of the body and back. Blood Vessels… transport blood throughout your body via Arteries (take blood away from the heart) and Veins (carry blood back toward the heart). Copyright © 2009 Pearson Education, Inc. The Cardiorespiratory System Copyright © 2009 Pearson Education, Inc. The Heart Copyright © 2009 Pearson Education, Inc. Three Metabolic Systems Deliver Essential Energy ATP (adenosine triphosphate) A cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat. 1. Immediate Energy System: Quick access to energy for “explosive” activities. 2. Nonoxidative (Anaerobic) Energy System: Breaks down glucose without oxygen quickly for activity needs in the first 3 minutes of exercise. 3. Oxidative (Aerobic) Energy System: Utilizes oxygen to break down fat, glucose, and protein for sustained activities. Copyright © 2009 Pearson Education, Inc. The Cardiorespiratory System at Rest and During Exercise • Resting Condition Homeostasis: A stable, constant internal environment that your body seeks to maintain while at rest. • Response to Exercise Cardiac Output: The amount of blood exiting your heart in 1 minute. Increased heart rate and stronger contractions result from physical activity. Copyright © 2009 Pearson Education, Inc. How Aerobic Training Conditions the Cardiorespiratory System • Increases oxygen delivery to muscles. • Improves the transfer and use of oxygen. • Improves the body’s ability to use energy efficiently. Copyright © 2009 Pearson Education, Inc. Cardiorespiratory Training Adaptations Copyright © 2009 Pearson Education, Inc. Benefits of Cardiorespiratory Fitness • Decreases risk of disease, including those related to metabolic syndrome (obesity-related risk factors). • Helps control body weight and composition. • Improves self-esteem, mood, and feelings of well-being. • Improves immune function. • Improves long-term quality of life. Copyright © 2009 Pearson Education, Inc. Assessing Your Cardiorespiratory Fitness Monitor your resting heart rate. • Reflects general fitness level • Involves taking your pulse Understand maximal oxygen consumption (VO2max). • Measures body’s ability to use oxygen during activity • Most accurate measurements are done in a lab setting Test submaximal heart rate responses. • Uses submaximal levels to compare to norms or predictions • Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab Copyright © 2009 Pearson Education, Inc. Assessing Your Cardiorespiratory Fitness Tests for cardiorespiratory fitness in the field and classroom: • Three-minute step test • One-mile walking test • 1.5-mile running test Copyright © 2009 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program Set appropriate cardiorespiratory fitness goals. • SMART goals: specific, measurable, actionoriented, realistic, time-oriented Learn about cardiorespiratory training options. • Classes • Indoor workouts • Outdoor workouts • Differing formats – Continuous training – Interval training – Circuit training Copyright © 2009 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program Apply FITT Principles • Frequency • Intensity • Assess your rate of perceived exertion (RPE). • Determine your target heart rate. • Measure your heart rate reserve (HRR). • Take the talk test. • Time • Type Copyright © 2009 Pearson Education, Inc. FITT Training Guidelines 206.9 - (0.67 x age) = Max Heart Rate (MaxHR) MaxHR - (resting heart rate) = Heart Rate Reserve (HRR) HRR x 50% = training range % training range % + resting heart rate = low end of THR zone Copyright © 2009 Pearson Education, Inc. Target Heart Rate Guidelines Copyright © 2009 Pearson Education, Inc. Rating of Perceived Exertion (RPE) Scale Copyright © 2009 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program Include Three Key Components • The Warm-Up Phase • The Cardiorespiratory Endurance Conditions Set • The Cool-Down Phase Plan for Proper Progression • Follow the 10 Percent Rule... Weekly increases in frequency, intensity, and/or time should not exceed 10%. Copyright © 2009 Pearson Education, Inc. Sample Cardiorespiratory Progression Copyright © 2009 Pearson Education, Inc. Maintaining Cardiorespiratory Fitness Understand the Stages of Progression Start-Up Phase: • “Listen” to your body. • Lasts approx. 2–4 weeks. Improvement Phase: • Your body begins to adapt to greater activity. • Lasts approx. 3–8 months. Maintenance Phase: • You have attained a higher fitness level. • Not interrupting the program is key at this stage. • Lasts indefinitely. Copyright © 2009 Pearson Education, Inc. Maintaining Cardiorespiratory Fitness Track your progress through journaling. • Helps identify patterns and problems. Troubleshoot problems immediately. • Don’t let temporary setbacks take hold. Periodically reassess your fitness level. • Use Lab 4.2 to help you reassess your needs. Reassess goals and program as needed. • Use your target dates to review your goals and make adjustments that might be productive. Copyright © 2009 Pearson Education, Inc. Avoiding Injury in Cardiorespiratory Exercise • Design a personalized, balanced program. • Wear appropriate footwear and clothing. • Pay attention to your exercise environment. Heat cramps Heat exhaustion Heat stroke Hypothermia Air quality Hazards Copyright © 2009 Pearson Education, Inc. Avoiding Injury in Cardiorespiratory Exercise Drink Adequate Water • Avoid dehydration. Prevent or Treat Common Injuries, Including: • Delayed-onset muscle soreness. • Muscle and tendon strain. • Ligament and joint sprains. • Overuse injuries. Copyright © 2009 Pearson Education, Inc. Avoiding Injury in Cardiorespiratory Exercise Treat Common Exercise and Sports-Related Injuries Using the RICE Formula • Rest • Ice • Compression • Elevation Copyright © 2009 Pearson Education, Inc.