Cardiorespiratory Endurance 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! 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 well- being

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