Chapter Eleven and TwelveChapter Eleven and Twelve

Cardiorespiratory System and Cardiorespiratory System and FitnessFitness

Definition of Cardiorespiratory FitnessDefinition of Cardiorespiratory Fitness

Cardiorespiratory fitness is the ability to perform large muscle, dynamic, moderate to vigorous intensity exercise for long periods of time.

Understanding the Cardiorespiratory System

Understanding the Cardiorespiratory System

1. Cardiorespiratory fitness is considered the most important aspect of physical fitness.

2. Cardiorespiratory fitness enables you to have more energy, a lower level of body fat and a lower risk of cardiovascular disease.

Improved CR functioningImproved CR functioning Maintains or increases heart’s own blood and oxygen supplyMaintains or increases heart’s own blood and oxygen supply Stronger, more efficient heart; pumps more with less beatsStronger, more efficient heart; pumps more with less beats Lower resting and exercise heart ratesLower resting and exercise heart rates Reduces blood pressureReduces blood pressure

Improved cellular metabolismImproved cellular metabolism Increase efficiency of muscles use of oxygen and fuelIncrease efficiency of muscles use of oxygen and fuel More and larger mitochondriaMore and larger mitochondria

Better control of body fatBetter control of body fat Improved immune functionImproved immune function Improved psychological and emotional well-beingImproved psychological and emotional well-being

BENEFITS OF CR EXERCISE BENEFITS OF CR EXERCISE

Reduced risk of chronic disease:Reduced risk of chronic disease: Cardiovascular disease (CVD); coronary heart Cardiovascular disease (CVD); coronary heart

disease, stroke, high blood pressuredisease, stroke, high blood pressure Cancer; colon, breast, reproductive organs, lung, Cancer; colon, breast, reproductive organs, lung,

pancreatic, etc.pancreatic, etc. Type 2 diabetesType 2 diabetes Osteoporosis; bone loss, especially in womenOsteoporosis; bone loss, especially in women Deaths from all causesDeaths from all causes

MORE BENEFITS OF CR EXERCISEMORE BENEFITS OF CR EXERCISE

Circulates blood through the body, transporting Circulates blood through the body, transporting oxygen, nutrients and other key substances to the oxygen, nutrients and other key substances to the organs and tissue that needs them. organs and tissue that needs them.

The CR system consists of the: The CR system consists of the:

1.1. HeartHeart

2.2. Blood vessels Blood vessels

3.3. Respiratory systemRespiratory system

The Cardiorespiratory SystemThe Cardiorespiratory System

  At Rest During Exercise

     

Heart Rate 50 - 90 BPM 140 -210 BPM

     

Breathing Rate 12 - 20 Breaths PM 40 - 60 Breaths PM

     

Blood Pressure 120/80 175/65

    systolic – goes up

    diastolic – goes down or same     

Cardiac Output 5 quarts PM 20 or more quarts PM

Physiological Effects of Cardiorespiratory ExercisePhysiological Effects of Cardiorespiratory Exercise

Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

Cardiovascular DiseaseCardiovascular Disease

Coronary Artery DiseaseCoronary Artery Disease

Atherosclerosis Atherosclerosis

StrokeStroke

Heart AttackHeart Attack

Atherosclerosis -- sometimes called hardening Atherosclerosis -- sometimes called hardening of the arteries -- can slowly narrow and harden of the arteries -- can slowly narrow and harden the arteries throughout the body. When the arteries throughout the body. When atherosclerosis affects the arteries of the heart, atherosclerosis affects the arteries of the heart, it’s called coronary artery diseaseit’s called coronary artery disease..

Coronary artery disease is the No. 1 killer of Coronary artery disease is the No. 1 killer of Americans. Most of these deaths are from heart Americans. Most of these deaths are from heart attacks caused by sudden blood clots in the attacks caused by sudden blood clots in the heart’s arteries.heart’s arteries.

Heart attack versus Stroke…Heart attack versus Stroke…

WHATS THE DIFFERENCE?WHATS THE DIFFERENCE?

Prevention of Cardiovascular DiseasePrevention of Cardiovascular Disease

Heredity (Race)Heredity (Race) AgeAge Gender (male or female)Gender (male or female)

Uncontrollable Risk Factors

Prevention of Cardiovascular DiseasePrevention of Cardiovascular Disease

SmokingSmoking High Blood PressureHigh Blood Pressure Unhealthy Cholesterol LevelsUnhealthy Cholesterol Levels Improving your Blood Fat LevelsImproving your Blood Fat Levels Lack of Physical ActivityLack of Physical Activity ObesityObesity DiabetesDiabetes

Controllable Risk Factors

Applying the Principles of TrainingApplying the Principles of Training

Overload PrincipleOverload Principle Frequency - at least 3 to 5 exercise sessions per weekFrequency - at least 3 to 5 exercise sessions per week Intensity - 60-85% of maximum heart rateIntensity - 60-85% of maximum heart rate Time - between 20 and 60 minutes of aerobic activity per Time - between 20 and 60 minutes of aerobic activity per

sessionsession Type - large muscle movement - walking, cycling, jogging, Type - large muscle movement - walking, cycling, jogging,

swimming, aerobic exercise to music - that can be swimming, aerobic exercise to music - that can be maintained at the appropriate intensitymaintained at the appropriate intensity

Applying the Principles of TrainingApplying the Principles of Training

Principle of ProgressionPrinciple of Progression Run or walk a longer distanceRun or walk a longer distance Run or walk the same distance in a faster timeRun or walk the same distance in a faster time Swim more lapsSwim more laps Swim the same number of laps in a faster timeSwim the same number of laps in a faster time Push yourself harder during an aerobic exercise program to Push yourself harder during an aerobic exercise program to

music or step training programmusic or step training program Increase the number of days you work outIncrease the number of days you work out

Principle of SpecificityPrinciple of Specificity

Participate in activities that condition the heart, Participate in activities that condition the heart, circulatory system and lungs.circulatory system and lungs.

Aerobic activities such as walking, jogging, aerobic Aerobic activities such as walking, jogging, aerobic exercise to music, swimming, cross-country skiing and exercise to music, swimming, cross-country skiing and bicycling are good cardiorespiratory activities.bicycling are good cardiorespiratory activities.

Principle of RegularityPrinciple of Regularity

Exercise 3 to 4 days a week at the beginning of your Exercise 3 to 4 days a week at the beginning of your exercise program, progressing to 4 or 5 days a week as exercise program, progressing to 4 or 5 days a week as your fitness improves.your fitness improves.

Once you reach your target level, training 3 to 5 days a Once you reach your target level, training 3 to 5 days a week will help you maintain your cardiorespiratory week will help you maintain your cardiorespiratory endurance level.endurance level.

Principle of IndividualityPrinciple of Individuality

Consider your individual goals for cardiorespiratory Consider your individual goals for cardiorespiratory fitness when selecting activities to include in your fitness when selecting activities to include in your program.program.

Choose activities that you enjoy.Choose activities that you enjoy. Your rate of improvement will vary based on Your rate of improvement will vary based on

individual factors.individual factors.

Target Heart RateTarget Heart Rate

To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate zone.

This means you are exercising hard enough to make your heart stronger, but not so hard to exceed a safe upper limit for your heart rate.

Learn to calculate your heart rate using one of the two methods described in your text.

Measuring your Heart Rate during Exercise

Measuring your Heart Rate during Exercise

Manually taking Exercise Heart RateManually taking Exercise Heart Rate Talk TestTalk Test Rate of Perceived ExertionRate of Perceived Exertion Heart Rate MonitorsHeart Rate Monitors AppsApps Cardio Machines with Heart Rate MonitorsCardio Machines with Heart Rate Monitors

The Exercise SessionThe Exercise Session

Warm-upWarm-up Approximately 5-10 minutesApproximately 5-10 minutes

Selected Exercise ProgramSelected Exercise Program From 20-60 minutesFrom 20-60 minutes

Cool DownCool Down Approximately 5-10 minutesApproximately 5-10 minutes

Muscle ToningMuscle Toning Approximately 10 minutesApproximately 10 minutes

The Warm-upThe Warm-up

The warm-up activity should relate to the exercise to The warm-up activity should relate to the exercise to be performedbe performed

Use low intensity large muscle activity, then stretch Use low intensity large muscle activity, then stretch the muscles to be usedthe muscles to be used

Heart rate gradually increasesHeart rate gradually increases Temperature within muscles increasesTemperature within muscles increases Chances of muscle soreness and injury reduced Chances of muscle soreness and injury reduced

The Exercise ProgramThe Exercise Program

For 20 minutes minimum…

Participate in large muscle activities that raises your heart rate into your TARGET HEART RATE ZONE

The Cool DownThe Cool Down

The cool down allows the body to gradually return to The cool down allows the body to gradually return to its starting pointits starting point

Gradually decrease your pace of exercise until the Gradually decrease your pace of exercise until the pulse rate lowers to 100-120 beats per minutepulse rate lowers to 100-120 beats per minute

Prevents possible pooling of bloodPrevents possible pooling of blood Include the same stretching exercises you did in warm Include the same stretching exercises you did in warm

upup

Recovery Heart RateRecovery Heart Rate

Recovery heart rate is where your heart rate should be before you stop cooling down:

120 beats per minute or below after 5 minutes100 beats per minute or below after 10 minutes

What should you do if after 5 minutes of cool down your heart rate is at 150 BPM?

Muscle Toning (Optional)Muscle Toning (Optional)

The purpose of this phase is to work on muscular strength and endurance.

Exercise various muscle groups such as:

legs

hips

buttocks

arms

abdominals

Suggested Cardiorespiratory Exercise Programs

Suggested Cardiorespiratory Exercise Programs

WalkingWalking Interval walkingInterval walking JoggingJogging Interval trainingInterval training CyclingCycling Rope jumpingRope jumping Water activitiesWater activities Water exerciseWater exercise

Suggested Cardiorespiratory Exercise Programs

Suggested Cardiorespiratory Exercise Programs

Lap swimmingLap swimming Aerobic exercise to musicAerobic exercise to music Low impact aerobicsLow impact aerobics Step aerobicsStep aerobics In-line skatingIn-line skating SpinningSpinning RowingRowing SportsSports Circuit TrainingCircuit Training

Aerobic & Anaerobic ActivityAerobic & Anaerobic Activity

Aerobic activities help improve cardiorespiratory fitness - walking, jogging, running, cycling, swimming, dancing, etc.

Anaerobic activities which involve sudden, intensive, explosive muscle contractions can also play a role in cardiorespiratory fitness - sprinting and weight lifting.

TRAINING ZONESTRAINING ZONES

Zone 1= General Health = 50 – 60% THRZone 1= General Health = 50 – 60% THR Zone 2 = Fat Burning = 60 – 70% THRZone 2 = Fat Burning = 60 – 70% THR Zone 3 = Aerobic Zone = 70 – 80% THRZone 3 = Aerobic Zone = 70 – 80% THR Zone 4 = Anaerobic Threshold = 80 – 90% Zone 4 = Anaerobic Threshold = 80 – 90%

THRTHR Zone 5 = Red Line Zone = 90 – 100% THRZone 5 = Red Line Zone = 90 – 100% THR

TRAINING ZONES (part 2)TRAINING ZONES (part 2)

Show more detailed version of Training Show more detailed version of Training zones…zones…

THE KARVONEN METHOD!!!THE KARVONEN METHOD!!!

Minimum Training Heart Rate:220 - 25 (Age) = 195195 - 65 (Rest. HR) = 130130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/MinuteMaximum Training Heart Rate:220 - 25 (Age) = 195195 - 65 (Rest. HR) = 130130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/MinuteHis training heart rate zone will therefore be 143-156 beats per minute.YOU MUST DO BOTH TO GET YOUR RANGE!!!

PRACTICE THE PRACTICE THE FORMULAFORMULA