Download FC Ch 3 Helena

Chapter 3
CARDIORESPIRATORY ENDURANCE
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardio-respiratory
System
Circulation in the Heart
The system! Words to know!
 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
 Lungs
 Alveoli = tiny air sacs in the lungs through whose walls
gases such as oxygen and carbon dioxide diffuse in
and out of the blood
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Acting out!
 In groups of 4/5
 Set up your group so you can act out the way
your blood runs through your body.
 Note the different steps in book on page 59
 I must see the difference between O2 blood
and CO2 blood
 Follow the blood: heart > lungs > rest of body
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
 The heart
 Right side pumps blood in the pulmonary
circulation (to the lungs)
 Left side pumps blood in the systemic circulation
(to the rest of the body)
 Blood pressure (120/80)
 Systole—contraction of the heart
 Diastole—relaxation of the heart
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
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%
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Monitoring Your Heart Rate
 Carotid artery in the neck
 Radial artery in the wrist
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Calculate your resting heart rate and
training zone!
Resting Heart Rate
 Count beats for 10
seconds and multiply
the result by 6 to get
rate in beats per
minute
____ beats x 6 = ____bpm
Maximum HR:
220 – (age) = _____
HR zone:
65 %: Max x .65 = ___ bpm
90 %: Max x .9 = ___ bpm
Target: from ___ to ____
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Energy Production
 Metabolism—the sum of all chemical
processes necessary to maintain the body
 Energy from food
 Carbs, fats and protein
 Broken down into glucose
 Stored as glycogen
 ATP (adenosine triphosphate): The energy
“currency” of cells
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education
Three Energy Systems
Three Energy Systems
Benefits of Cardio-respiratory Endurance
Exercise
 Improved cardio-respiratory function
 Improved cellular metabolism
 Reduced risk of chronic disease: (Cardiovascular
disease, Cancer, Type 2 diabetes, Osteoporosis,
Deaths from all causes)
 Better control of body fat
 Improved immune function
 Improved psychological and emotional wellbeing
Effects of Cardiorespiratory
Endurance
Assessing Fitness
 Next class!
 Tests:
 1 mile walk (CR)
 Curl-up/push-up (ME)
 Sit and reach (F)
 Body composition
 Leg Press
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 3
© McGraw-Hill Higher Education