Chapter Eleven +++ Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones

CARDIORESPIRATORY ENDURANCE The ability of the body to perform prolonged large-muscle dynamic exercise at a moderate to high level of intensity. Examples: walking jogging swimming aerobics

Aerobic & 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.

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.

ADDITIONAL BENEFITS OF CR ENDURANCE EXERCISE Improved CR functioning Maintains or increases heart’s own blood and oxygen supply Stronger, more efficient heart; pumps more with less beats Lower resting and exercise heart rates Reduces blood pressure Improved cellular metabolism Increase efficiency of muscles use of oxygen and fuel More and larger mitochondria Better control of body fat Improved immune function Improved psychological and emotional well-being

MORE BENEFITS OF CR ENDURANCE EXERCISE Reduced risk of chronic disease: Cardiovascular disease (CDV); coronary heart disease, stroke, high blood pressure Cancer; colon, breast, reproductive organs, lung, pancreatic, etc. Type 2 diabetes Osteoporosis; bone loss, especially in women Deaths from all causes

Cardiovascular Disease Coronary artery disease Atherosclerosis Stroke

WHATS THE DIFFERENCE? Atherosclerosis -- sometimes called hardening of the arteries -- can slowly narrow and harden the arteries throughout the body. When atherosclerosis affects the arteries of the heart, it’s called coronary artery disease. Coronary artery disease is the No. 1 killer of Americans. Most of these deaths are from heart attacks caused by sudden blood clots in the heart’s arteries.

The Cardiorespiratory System Circulates blood through the body, transporting oxygen, nutrients and other key substances to the organs and tissue that needs them. The CR system consists of the heart, blood vessels and respiratory system.

Anatomy of the Heart Venae cavae = large veins of the heart through which the blood is returned to the right atrium of the heart Atria = the heart’s upper chambers where blood passes through to the ventricles Ventricle = the heart’s lower chambers from which blood flows through arteries to the lungs and other body parts Aorta = the body’s largest artery, receives blood from left ventricle and distributes to the rest of the body’s blood vessels

THE RESPIRATORY SYSTEM Consists of: the lungs, air passages, and breathing muscles FUNCTIONS: Supplies oxygen to the body Carries off carbon dioxide Helps regulate acid produced by metabolism. Alveoli = tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and the blood.

Cardiorespiratory System Rest vs. Exercise   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 Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

Prevention of Cardiovascular Disease Uncontrollable Risk Factors Heredity (Race) Age Gender (male or female)

Prevention of Cardiovascular Disease Controllable Risk Factors Smoking High Blood Pressure Unhealthy Cholesterol Levels Improving your Blood Fat Levels Lack of Physical Activity Obesity Diabetes

Methods of Monitoring Intensity Exercise Heart Rate Talk Test Rate of Perceived Exertion Heart Rate Monitors Apps Cardio Machines with Heart Rate Monitors

TRAINING ZONES Zone 1= Healthy Heart = 50 – 60% THR Zone 2 = Fat Burning = 60 – 70% THR Zone 3 = Aerobic Zone = 70 – 80% THR Zone 4 = Anaerobic Threshold = 80 – 90% THR Zone 5 = Red Line Zone = 90 – 100% THR

THE KARVONEN METHOD!!! Minimum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute Maximum Training Heart Rate: 220 - 25 (Age) = 195 195 - 65 (Rest. HR) = 130 130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute His training heart rate zone will therefore be 143-156 beats per minute.

PRACTICE THE FORMULA

HOMEWORK Resting Heart Rate HW Target Heart Rate HW (yours and a family member) Music Assignment