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Cardiorespiratory EnduranceChapter 3
Cardiorespiratory System
The heartRight side pumps blood in the pulmonary circulationLeft side pumps blood in the systemic circulation
Blood pressureSystole—contractionDiastole—relaxation
Circulation in the Heart
Video: http://www.youtube.com/watch?v=D3ZDJgFDdk0
Circulation in the Heart
Right Atrium•Receives deoxygenated blood from vena cava•Pumps deoxygenated blood to right ventricle
Left Atrium•Receives oxygenated blood from pulmonary veins•Pumps oxygenated blood to left ventricle
Right Ventricle•Pumps deoxygenated blood to lungs for gas exchange via pulmonary arteries
Left Ventricle•Pumps oxygenated blood to the system (e.g., tissues and muscles) via aorta
Cardiorespiratory System
Blood vesselsArteries = vessels that carry blood away from the heartVeins = vessels that carry blood to the heartCapillaries = very small blood vessels that distribute blood to all parts of the body
Respiratory System
Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood
Lungs expand and contract about 12–20 times a minute at rest
Monitoring Your Heart Rate
Carotid artery in the neck Radial artery in the wrist
Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute
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%
Energy Production
Metabolism—the sum of all chemical processes necessary to maintain the body
Energy from foodBroken down into glucoseStored as glycogen
ATP (adenosine triphosphate): The energy “currency” of cells
Three Energy Systems
Three Energy Systems
Oxygen Deficit/Oxygen Debt
EPOC = Excess post-exercise oxygen consumption
Benefits of Cardiorespiratory Endurance Exercise
Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease
Cardiovascular diseaseCancerType 2 diabetesOsteoporosisDeaths from all causes
Cardiorespiratory Fitness and Risk of Death
Benefits of Cardiorespiratory Endurance Exercise
Better control of body fat Improved immune function Improved psychological and emotional
well-being
Effects of Cardiorespiratory Endurance
Assessing Cardiorespiratory Fitness
Field tests for maximal oxygen consumption:
The 1-mile walk testThe 3-minute step testThe 1.5-mile run-walk test
Developing a Cardiorespiratory Endurance Program
Setting goals Applying the FITT equation
FrequencyIntensityTimeType of activity
Frequency of Training
Train 3–5 days per week Beginners should start with 3 and work up
to 5 days per week Moderate physical activity such as
walking can be done daily
Intensity of Training Target heart rate zone
Estimate your maximum heart rate (MHR)220 – your age = MHR
Multiply your MHR by 65% and 90%People who are unfit should start at 55% of MHR
Example: 19-year-old MHR = 220 – 19 = 20165% training intensity = 0.65 X 201 = 131 bpm90% training intensity = 0.90 X 201 = 181 bpm
A subject’s pre-exercise heart rate is 65 beat per minute (bpm). After a 15-minute bout of cardiorespiratory exercise, the subject’s post-exercise heart rate is 173 bpm. The subject is 26 years of age. Find the following:
Problem Solving
The subject’s maximum targeted heart rate for cardiorespiratory training intensity?
220 – 26 = 194The subject’s percentage of cardiorespiratory training intensity?
173/194 = 89%
Intensity of Training Ratings of perceived exertion (RPE) Talk test
Time (Duration) of Training
Total of 20–60 minutes is recommended One single session or multiple sessions of
10 minutes or more Different intensity levels require different
durationsHigh-intensity activity = 20 minutes Low-to-moderate-intensity activity = 45–60 minutes
Warming Up and Cooling Down
Warming Up (5–10 minutes)Muscles work better when warmed upRedirect blood flow to working musclesSpread synovial fluid
Cooling down (5–10 minutes) Blood flow and respiration return to normal
Cardiorespiratory Endurance: FITT
Building Cardiorespiratory Fitness
Rate of improvement depends on age, health status, initial level of fitness, and motivation
Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes
Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes
Maintaining Cardiorespiratory Fitness
Continue to exercise at the same intensity on 3 nonconsecutive days per week
If you have to stop, start the program again at a lower level
Cross-training maintains motivation
Hot Weather and Heat Stress
Dehydration = excessive loss of fluid Heat cramps = sudden development of muscle spasms
and pain Heat exhaustion = heat illness related to dehydration
from exertion in hot weather Heat stroke = a severe and often fatal heat illness
characterized by significantly elevated core body temperature
Heat Index
Source: National Weather Service
Above a core temperature of 103 degrees Fahrenheit: weakness, vomiting, headache. This is a medical emergency.
At about 104 degrees: heat stroke. Confusion, dehydration. Seizure possible. Above 105 degrees: delirium. If not treated immediately, internal organs will begin
to fail. Above 106 degrees: convulsions. Above 107 degrees: coma. Above 108 degrees: death.
Heat Illness
Preventing Heat Illness
Use caution in high heat or humidity (over 80°F and/or 60% humidity); lower your intensity and/or add rest breaksExercise morning or eveningDrink plenty of fluids; check weight before and after exerciseAvoid supplements and beverages containing stimulantsWear clothing that “breathes”Slow down or stop if you feel uncomfortable
Heat Stroke Deaths in Football 'All Preventable'
By Dan Peterson, LiveScience's Sports Columnist posted: 02 February 2009 08:29 am ET
Last Monday, first-year Kentucky high school football coach David Jason Stinson pleaded not guilty to charges of reckless homicide in the death of Max Gilpin, a 15-year-old offensive lineman. Gilpin collapsed Aug. 20 while running sprints with the team on a day when the heat index reached 94 degrees.
The case could signal a landmark shift in the expectation for how coaches deal with struggling players on a hot day.
Gilpin's body temperature was 107 degrees when he reached the hospital and he died three days later from heat stroke. The risks of heat-related diseases to athletes, both young and old, are always present but the warning signs are often hidden.
Since 1995, 33 football players have died from heat stroke, according to an annual report from the University of North Carolina. Frederick O. Mueller, professor of exercise and sports science at UNC and the author of the report, calls the figure unacceptable.
"There's no excuse for any number of heat stroke deaths, since they are all preventable with the proper precautions," Mueller said.
Exercise in Cold Weather
Hypothermia = low body temperature due to exposure to cold conditions
Frostbite = freezing of body tissues characterized by pallor (paleness), numbness, and a loss of cold sensation
Prevention:Don’t stay out in very cold temperatures (consult wind chill values)Wear appropriate clothing
Wind Chill
Source: National Weather Service
Poor Air Quality
Poor air quality can decrease exercise performance; it especially affects those with respiratory problems
Do not exercise outdoors during a smog alert or if air quality is poor
Air Quality Index
Exercise Injuries
Consult a physician for serious injuries and those that do not improve within a reasonable amount of time
Managing minor exercise injuries: RICE
RestIceCompressionElevation
You completed a mile run (four laps around a regulated track) in 18:34. Your post-exercise heart rate is 164 bpm. You are 22 years old.Find the following:
Problem Solving
The subject’s maximum targeted heart rate for cardiorespiratory training intensity?
220 – 22 = 198The subject’s percentage of cardiorespiratory training intensity?
164/198 = 83%
Wellness Worksheet Assignment
Connect Chapter 3 Worksheet due on Monday, September 24th, no
later than 11:59PM