Cardiorespiratory Endurance

Cardiorespiratory Endurance The ability of the body to work continuously for extended periods of time. Benefits: Increased energy Less stress in their lives Weight loss More efficient heart Increased bone density Improved cognitive functioning

Aerobic vs. Anaerobic Aerobic – continuous activity that requires large amounts of oxygen done below 85% MHR. Aerobic metabolism (using oxygen to break down fat & carbohydrates) generates 34-36 ATP Aerobic means “with oxygen” Byproduct is carbon dioxide & water Aerobic strengthens the heart, organs, lungs, burns fat, decreases risk for chronic disease, and increases aerobic threshold Top aerobic exercises: rowing, running, swimming, cross-county skiing, etc. Maximal Oxygen Consumption (VO2max): the largest amount of oxygen your body is able to process (consume) during strenuous aerobic exercise. Graded exercise test on treadmill or cycle. VO2 max is reached when oxygen consumption reaches “steady state” despite increased workout intensity. Higher in men. The drug EPO (erythropoietin) is used to increase VO2 max by stimulating red blood cell production.

Aerobic vs. Anaerobic Anaerobic – activity that requires high levels of energy and is done for only a few seconds or minutes at a high level of intensity. Anaerobic means “without oxygen” Anaerobic training improves muscular strength, power, speed, and anaerobic threshold (point which lactic acid build up exceeds removal) Top anaerobic activities: sprinting, High intensity interval training, jumping, power lifts Generates 2 ATP (glycolysis) Byproduct is lactic acid and heat

Your Circulatory & Respiratory Systems Consist of the heart, lungs, and blood vessels Also known as the Cardiorespiratory System It is responsible for circulating oxygen rich blood to cells and removing carbon dioxide. The average human heart pumps 5 Liters of blood per day!

The Circulatory System Hemoglobin – an iron rich compound in red blood cells that helps carry the oxygen and return carbon dioxide to the lungs. -Disorder known as anemia (low RBC count); Sickle Cell (can result in abnormally shaped RBCs) Properties of the Circulatory System Stroke volume – the volume of blood pumped from the left ventricle per beat. Stroke volume is affected by preload, contractility, and afterload. Cardiac Output- the volume of blood pumped per minute. Cardiac output is a product of stroke volume and heart rate.

The Circulatory System 3 Types of Blood Vessels: Arteries/Arterioles – vessels that carry oxygenated blood from the heart to the major extremities – such as the arms, legs, and head Capillaries – delivers oxygen and other nutrients to individual cells. Smallest of all vessels. Form connection between arteries & veins. Carbon dioxide is produced as a byproduct of cellular respiration and is transported by carrier proteins back to the heart and lungs to be removed through exhalation. Veins/Venules – deliver the deoxygenated blood back to the heart.

The Respiratory System The body system that exchanges gases between your body and the environment The principal organ: lungs The lungs exchange oxygen and carbon dioxide, this is called respiration Other parts: trachea (windpipe), bronchi (carry air to alveoli), alveoli (air sacs where exchange of oxygen takes place with capillaries), diaphragm (contracts and moves downward when we breath in; relaxes and moves upward when we expire air)

Problems of Your Heart & Lungs Lifestyle Diseases – diseases that are result of certain lifestyle choices. Also called chronic diseases. Cancers Liver cirrhosis Type 2 diabetes COPD Heart disease Risk Factors- any attribute, characteristic, or exposure of an individual that increases the likelihood of developing a disease or injury. Sedentary lifestyle (inactivity) Being overweight Smoking or using tobacco in other forms Eating foods high in fat & cholesterol Alcohol/drug abuse Exposure to unsafe air/water

Problems of Your Heart & Lungs Cardiovascular disease (CVD) – medical disorder that affects the heart or blood vessels. Atherosclerosis – a condition in which LDL cholesterol & fatty deposits called “plaque” build up on walls of arteries, restricting or cutting off blood flow; causes many of the main CVDs. Heart Attacks – plaque build up ruptures causing clotting and cell death Sudden Cardiac Death - electrical disturbance Strokes – brain is cut off of blood & oxygen Arrhythmias - irregular heart beat Hypertension – High Blood Pressure Coronary artery disease - narrowing/stiffening of the arteries

Cares of Your Heart & Lungs Take care of the Circulatory & respiratory system Change your lifestyle behaviors Have your blood pressure and cholesterol levels checked Blood Pressure – The force of the blood in the main arteries. Normal blood pressure 120/80 Systolic pressure – top number measures the greatest pressure point when the heart contracts Diastolic pressure – bottom number measures lowest point when the heart relaxes