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Chapter 3 Lecture Conditioning Your Cardiorespiratory System © 2015 Pearson Education, Inc. Learning Outcomes • Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness. • Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body. • Outline how the three metabolic systems provide energy for exercise. • Describe the fitness and wellness benefits you can get from cardiorespiratory training. • Assess your cardiorespiratory fitness level on a regular basis using a variety of methods. © 2015 Pearson Education, Inc. Learning Outcomes continued • Set and work toward appropriate cardiorespiratory fitness goals. • Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle. • Incorporate strategies to prevent injuries during cardiorespiratory training. © 2015 Pearson Education, Inc. The Cardiorespiratory System and Fitness • Cardiorespiratory Fitness – The ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity • Respiratory System (Pulmonary System) – Air passageways and lungs • Cardiovascular System – Heart and blood vessels © 2015 Pearson Education, Inc. The Cardiorespiratory System © 2015 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—a process called respiration © 2015 Pearson Education, Inc. The Respiratory System © 2015 Pearson Education, Inc. How the Cardiorespiratory System Works continued • 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 the body via arteries (carry blood away from the heart) and veins (carry blood back toward the heart) © 2015 Pearson Education, Inc. The Heart © 2015 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 • Immediate energy system: quick access to energy for "explosive" activities • Nonoxidative (anaerobic) energy system: breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise • Oxidative (aerobic) energy system: utilizes oxygen to break down fat, glucose, and protein for sustained activities © 2015 Pearson Education, Inc. Anaerobic vs. Aerobic ATP Production © 2015 Pearson Education, Inc. The Cardiorespiratory System at Rest and during Exercise • Resting Condition – Homeostasis: a stable, constant internal environment that the body seeks to maintain while at rest • Response to Exercise – Cardiac output: the amount of blood exiting the heart in one minute – Increased heart rate and stronger contractions result from physical activity © 2015 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 © 2015 Pearson Education, Inc. Effects of Cardiorespiratory Training © 2015 Pearson Education, Inc. Benefits of Improved Cardiorespiratory Fitness • Decreases risk of disease, including those risks related to metabolic syndrome (obesity-related risk factors) • Helps control body weight and composition • Improves self-esteem, mood, and sense of well-being • Improves immune function • Improves long-term quality of life © 2015 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 the body's ability to use oxygen during activity – Most accurate measurements are done in a lab setting • Test your submaximal heart rate responses. – Submaximal levels are compared to norms or predictions – Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab © 2015 Pearson Education, Inc. Determining Your Own Heart Rate © 2015 Pearson Education, Inc. Measuring VO2max © 2015 Pearson Education, Inc. Assessing Your Cardiorespiratory Fitness continued • Tests for cardiorespiratory fitness in the field and classroom: – 3-minute step test – 1-mile walking test – 1.5-mile running test © 2015 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program • Set appropriate cardiorespiratory fitness goals. – SMART goals: specific, measurable, action-oriented, realistic, time-oriented • Learn about cardiorespiratory training options. – Classes – Indoor workouts – Outdoor workouts – Differing workout formats • Continuous training • Interval training • Circuit training © 2015 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program continued • Apply the FITT Principles: – Frequency – Intensity • Determine your heart rate • Determine your rate of perceived exertion • Perform the talk test – Time/duration – Type © 2015 Pearson Education, Inc. FITT Training Guidelines © 2015 Pearson Education, Inc. Target Heart Rate Guidelines © 2015 Pearson Education, Inc. The OMNI Scale of Perceived Exertion © 2015 Pearson Education, Inc. Cardiorespiratory Intensity Scales © 2015 Pearson Education, Inc. Creating Your Own Cardiorespiratory Program continued • Include Warm-Up and Cool-Down Phases – Your sessions should consist of three key components: • Warm-up phase • Cardiorespiratory endurance conditioning set • Cool-down phase • Plan for Proper Progression – Follow the 10% rule: weekly increases in frequency, intensity, and/or time should not exceed 10%. © 2015 Pearson Education, Inc. Sample Cardiorespiratory Workout © 2015 Pearson Education, Inc. Maintaining Cardiorespiratory Fitness • Understand the Stages of Progression – Start-up phase: • Pay attention to how you feel. • Lasts approximately 2–4 weeks – Improvement phase: • Your body begins to adapt to greater activity. • Lasts approximately 3–8 months – Maintenance phase: • You have attained a higher fitness level. • Keeping your program consistent is key at this stage. • Lasts indefinitely © 2015 Pearson Education, Inc. Maintaining Cardiorespiratory Fitness continued • Record and Track Your Fitness Progress – This helps identify patterns and problems. • Troubleshoot Problems Right Away – Don't let temporary setbacks take hold. • Periodically Reassess Your Cardiorespiratory Fitness Level – Use Lab 3.2 to help you reassess your needs. • Reassess Your Goals and Program as Needed – Use your target dates to review your goals and make adjustments that might be productive. © 2015 Pearson Education, Inc. Avoiding Injury during Cardiorespiratory Exercise • Design a personalized, balanced program. • Wear appropriate clothing and footwear. • Pay attention to your exercise environment: – Heat cramps, heat exhaustion, heat stroke – Hypothermia – Air quality – Hazards © 2015 Pearson Education, Inc. Avoiding Injury during Cardiorespiratory Exercise continued • Drink enough water. – Avoid dehydration. • Prevent and treat common injuries: – Delayed-onset muscle soreness – Muscle and tendon strains – Ligament and joint sprains – Overuse injuries © 2015 Pearson Education, Inc. Avoiding Injury during Cardiorespiratory Exercise continued • Treat injuries with RICE: – Rest – Ice – Compression – Elevation – Seek medical attention if you are unsure of the extent of your injury or if symptoms do not subside within a few hours. © 2015 Pearson Education, Inc. Common Exercise Injuries © 2015 Pearson Education, Inc. Common Exercise Injuries continued © 2015 Pearson Education, Inc. Heart Rate: Radial Pulse PLAY © 2015 Pearson Education, Inc. Exercise Video: Heart Rate: Radial Pulse Heart Rate: Carotid Pulse PLAY © 2015 Pearson Education, Inc. Exercise Video: Heart Rate: Carotid Pulse