Performance Enhancement Cardiovascular/Respiratory Systems and Athletic Performance

Functions of the Cardiovascular System Deliver oxygen & nutrients to body tissues Carry wastes from the cells

Anatomy of Cardiovascular System Atrium –Right (body) –Left (lungs) Ventricles –Right (lungs) –Left (body) Tricuspid Valve –Rt atrium/ventricle Bicuspid Valve –Lt atrium/ventricle

Anatomy of Cardiovascular System cont. Pulmonary Semilunar Valve Aortic Semilunar Valve Superior & Inferior Vena Cava –Deoxygenated blood to the heart Pulmonary Artery –Take blood to the lungs from the heart Pulmonary Vein –Take blood to the heart from lungs

Anatomy of Cardiovascular System cont. Arteries –Carry blood away from the heart Veins –Carry blood to the heart Capillaries –microscopic vessels, oxygen/nutrient exchange

CirculatoryCirculatory Rap

Functions of Respiratory System Respiration –gas exchange Ventilation –inhaling & exhaling air in & out of the lungs

Anatomy of Respiratory System Nose Pharynx Larynx Trachea

Anatomy of Respiratory System cont. Bronchi Bronchioles Alveoli

Blood Pressure - amount of pressure in the vascular system Normal – 120/80 mmHg Systolic – heart is contracting (120) Diastolic – heart is relaxing (80)

Respiratory Rate Number of times inhalation occurs in one minute. Average bpm (breaths per min) Lets Practice –1 minute –30 sec x 2

Pulse Rate Average resting 60 – 100 bpm –Carotid –Brachial –Radial –Femoral

Lung Volume Tidal Volume –amount of air breathed in & out during normal breathing Vital Capacity –amount of air breathed in & out with max inspiration & expiration. Spirometer –apparatus for measuring lung volume

Cardiovascular Parameters Stroke volume – amount of blood the heart ejects from 1 left ventricular contraction –Average resting – ml/beat –Exercise – ml/beat Cardiac output – amount of blood the heart can eject in 1 minute. –Average resting – 5 L/min –Exercise – L/min

Cardiovascular parameters cont. During exercise, oxygen demands to working muscles increases driving the increase of stroke volume and heart rate, therefore increasing cardiac output. Important to athletes – the stronger the heart, the greater the stroke volume, increasing the amount of oxygen available to muscles.

Cardiovascular fitness testing VO 2max – how well a person can use oxygen while exercising. More fit athletes will have a higher VO 2max. Average male athletes – 35 ml/min Average female athletes – 27 ml/min Requires lab equipment

What is VO2 Max?

Cardiovascular fitness testing cont. Harvard Step Test –Step up and down on platform for 5 minutes Take heart rate 1, 2, & 3 after finishing

Cardiovascular fitness testing cont. 12 minute run/walk test – measure distance covered in 12 minutes. Calculate estimated VO 2max  ( X kilometers)  1 lap =.150 km  laps = 1 mile

VO 2max Everyone is required to participate –We will go to the indoor track –I will time you for 5 minutes. (step test) We will then come back to class to calculate your VO 2max –Result = / (pulse 1 + pulse 2 + pulse 3) GenderExcellentAbove Average AverageBelow Average Poor Male> <55 Female> <50

Effect exercise has on Cardiovascular & Respiratory Systems (short term) Cardiovascular System –Increased heart rate –Decreased blood flow to non-muscular tissue –Dilation of capillaries to increase blood flow to muscle tissue –Increased arterial pressure –Increased body temperature

Effect exercise has on Cardiovascular & Respiratory Systems (short term) Respiratory System –Increased respiration rate –Expiration requires energy

Effect exercise has on Cardiovascular & Respiratory Systems (long term) Reduction in Blood Pressure Decrease in total cholesterol Decrease in body fat stores Decrease in feelings of anxiety, tension, & depression Increased heart function

Aerobic & Anaerobic Aerobic –Body’s large muscles move in a rhythmic manner for a sustained period of time.

Aerobic & Anaerobic Anaerobic –Short period of activity where body is working so hard demands for oxygen & fuel exceeds the rate of supply –Muscles have to rely on stored reserves for fuel. –Takes the body into state of oxygen debt.

Warm Up & Cool Down Warm Up –Prepares body for training by increasing muscle & body temperature. –May include walking, jogging, slow cycling, or anything that will allow the athlete to gradually increase the intensity of their specific sport. Should replicate what activity they are going to perform, just at a lower intensity.

Warm Up & Cool Down Cool Down –Gradually slowing of exercise to allow all body systems to return to a resting state. –Best time to use static stretching to increase flexibility

Cardiovascular Training Methods Intervals – series of repeated bouts of strenuous exercise alternated with periods of relatively lighter exercise or rest Advantages –Control of stress, systematic approach, observable progress, can be performed anywhere, no special equipment

Cardiovascular Training Methods cont. Intervals –Overload accomplished by manipulation of 5 variables: Rate/distance of interval # of reps Rest time Type of activity during rest Frequency of training per wk –Ex: running 4 X 200 m on the track at 75% max speed w/ 4 min. rest

Cardiovascular Training Methods cont. Fartlek –Swedish word “speed play” Alternating fast and slow running over natural terrain Work & rest intervals not timed –Builds both aerobic & anaerobic capacities

Cardiovascular Training Methods cont. Circuit –series of exercise stations with brief rest intervals between each station. Ex: Curves

Cardiovascular Training Methods cont. Continuous –activity without rest intervals. Usually between 60 – 80% max heart rate Should last at least 30 minutes. Threshold pace – comfortably hard pace Long slow distance – slower pace maintain for longer periods of time.

F.I.T. Frequency –how often training occurs during a week 3 X wk 7 X wk 10 X wk (two a days)

F.I.T. Intensity –how hard the athlete works Target Heart Rate –220 – age = Max Heart Rate –Rate of Perceived Exertion (RPE) BORG scale –Based on perceptions of physical exertions including increased heart rate, respiration, sweating, & muscle fatigue –Scale – 6-20 »Moderate intensity = LAB: Find your target heart range!

Rate of Perceived Exertion

F.I.T. Time –How long the training session lasts Ex: 20 minutes, 5 miles