Conditioning Your Cardiorespiratory System

Learning Outcomes Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness. Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body. Outline how the three metabolic systems provide energy for exercise. Describe the fitness and wellness benefits you can get from cardiorespiratory training. © 2013 Pearson Education, Inc.

Learning Outcomes continued Assess your cardiorespiratory fitness level on a regular basis using a variety of methods. Set and work toward appropriate cardiorespiratory fitness goals. Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle. Incorporate strategies to prevent injuries during cardiorespiratory training. © 2013 Pearson Education, Inc.

The Cardiorespiratory System and Fitness Cardiorespiratory Fitness The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups for continuous activity Respiratory System (Pulmonary System) Air passageways and lungs Cardiovascular System Heart and blood vessels © 2013 Pearson Education, Inc.

The Cardiorespiratory System © 2013 Pearson Education, Inc.

How the Cardiorespiratory System Works continued Air Passageways Warm, humidify, and filter incoming air, promoting optimal gas exchange (delivering oxygen and removing carbon dioxide) Lungs Facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide, which is called respiration © 2013 Pearson Education, Inc.

The Respiratory System © 2013 Pearson Education, Inc.

How the Cardiorespiratory System Works continued Heart Four chambers that pump blood through two different circulatory systems Pulmonary system: blood circulates from the heart to the lungs and back Systemic circuit: blood circulates from the heart to the rest of the body and back Blood Vessels Transport blood throughout your body via arteries (take blood away from the heart) and veins (carry blood back toward the heart) © 2013 Pearson Education, Inc.

The Heart © 2013 Pearson Education, Inc.

Three Metabolic Systems Deliver Essential Energy ATP (adenosine triphosphate): a cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat Immediate Energy System: quick access to energy for "explosive" activities Nonoxidative (Anaerobic) Energy System: breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise Oxidative (Aerobic) Energy System: utilizes oxygen to break down fat, glucose, and protein for sustained activities © 2013 Pearson Education, Inc.

Anaerobic vs. Aerobic ATP Production © 2013 Pearson Education, Inc.

The Cardiorespiratory System at Rest and during Exercise Resting Condition Homeostasis: a stable, constant internal environment that your body seeks to maintain while at rest Response to Exercise Cardiac output: the amount of blood exiting your heart in one minute Increased heart rate and stronger contractions result from physical activity © 2013 Pearson Education, Inc.

How Aerobic Training Conditions the Cardiorespiratory System Aerobic training increases oxygen delivery to muscles. Aerobic training improves the transfer and use of oxygen. Aerobic training improves your body's ability to use energy efficiently. © 2013 Pearson Education, Inc.

Effects of Cardiorespiratory Training © 2013 Pearson Education, Inc.

Benefits of Cardiorespiratory Fitness Decreases risk of disease, including those risks related to metabolic syndrome (obesity-related risk factors) Helps control body weight and composition Improves self-esteem, mood, and feelings of well-being Improves immune function Improves long-term quality of life © 2013 Pearson Education, Inc.

Assessing Your Cardiorespiratory Fitness Monitor your resting heart rate. Reflects general fitness level Involves taking your pulse Understand maximal oxygen consumption (VO2max). Measures body's ability to use oxygen during activity Most accurate measurements are done in a lab setting Test submaximal heart rate responses. Uses submaximal levels to compare to norms or predictions Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab © 2013 Pearson Education, Inc.

Determining Your Own Heart Rate © 2013 Pearson Education, Inc.

Assessing Your Cardiorespiratory Fitness continued Tests for cardiorespiratory fitness in the field and classroom: Three-minute step test One-mile walking test 1.5-mile running test © 2013 Pearson Education, Inc.

Creating Your Own Cardiorespiratory Program Set appropriate cardiorespiratory fitness goals. SMART goals: specific, measurable, action-oriented, realistic, time-oriented Learn about cardiorespiratory training options. Classes Indoor workouts Outdoor workouts Differing formats Continuous training Interval training Circuit training © 2013 Pearson Education, Inc.

Creating Your Own Cardiorespiratory Program continued Apply the FITT Principles: Frequency Intensity Determine your heart rate Determine your rate of perceived exertion Perform the talk test Time/Duration Type © 2013 Pearson Education, Inc.

FITT Training Guidelines © 2013 Pearson Education, Inc.

Target Heart Rate Guidelines © 2013 Pearson Education, Inc.

The OMNI Scale of Perceived Exertion © 2013 Pearson Education, Inc.

Cardiorespiratory Intensity Scales © 2013 Pearson Education, Inc.

Creating Your Own Cardiorespiratory Program continued Include Three Key Components The warm-up phase The cardiorespiratory endurance conditions set The cool-down phase Plan for Proper Progression Follow the 10 percent rule: weekly increases in frequency, intensity, and/or time should not exceed 10 percent. © 2013 Pearson Education, Inc.

Sample Cardiorespiratory Workout © 2013 Pearson Education, Inc.

Maintaining Cardiorespiratory Fitness Understand the Stages of Progression Start-up phase: "Listen" to your body. Lasts approximately 2–4 weeks Improvement phase: Your body begins to adapt to greater activity. Lasts approximately 3–8 months Maintenance phase: You have attained a higher fitness level. Not interrupting the program is key at this stage. Lasts indefinitely © 2013 Pearson Education, Inc.

Maintaining Cardiorespiratory Fitness continued Record and Track Your Fitness Progress This helps identify patterns and problems. Troubleshoot Problems Right Away Don't let temporary setbacks take hold. Periodically Reassess Your Fitness Level Use Lab 4.2 to help you reassess your needs. Reassess Your Goals and Program as Needed Use your target dates to review your goals and make adjustments that might be productive. © 2013 Pearson Education, Inc.

Avoiding Injury during Cardiorespiratory Exercise Design a Personalized, Balanced Program Wear Appropriate Clothing and Footwear Pay Attention to Your Exercise Environment Heat cramps Heat exhaustion Heat stroke Hypothermia Air quality Hazards © 2013 Pearson Education, Inc.

Avoiding Injury during Cardiorespiratory Exercise continued Drink Enough Water Avoid dehydration Prevent or Treat Common Injuries Delayed-onset muscle soreness Muscle and tendon strain Ligament and joint sprains Overuse injuries © 2013 Pearson Education, Inc.

Avoiding Injury during Cardiorespiratory Exercise continued Treating Injuries with RICE Rest Ice Compression Elevation Seek medical attention if you are unsure of the extent of your injury or if symptoms do not subside within a few hours. © 2013 Pearson Education, Inc.

Common Exercise Injuries © 2013 Pearson Education, Inc.

Common Exercise Injuries continued © 2013 Pearson Education, Inc.

Common Exercise Injuries continued © 2013 Pearson Education, Inc.