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 Ventricles Tricuspid Valve Bicuspid Valve

Anatomy of Cardiovascular System cont. Pulmonary Semilunar Valve Aortic Semilunar Valve Superior & Inferior Vena Cava Pulmonary Artery Pulmonary Vein

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

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 Normal – 120/80 mmHg Systolic – heart is contracting Diastolic – heart is relaxing

Respiratory Rate Average – 12-18 bpm

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 – 50-70 ml/beat Exercise – 110-130 ml/beat Cardiac output – amount of blood heart can eject in 1 minute. Average resting – 5 L/min Exercise – 20-40 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 VO2max – how well a person can use oxygen while exercising. More fit athletes will have a higher VO2max. Average male athletes – 35 ml/min Average female athletes – 27 ml/min Requires lab equipment

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 VO2max (22.351 X kilometers) - 11.288

Cardiovascular System 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) Increased respiration rate Expiration requires energy

Effect exercise has on Cardiovascular & Respiratory Systems (long term) Reduction in BP 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 temp May include walking, jogging, slow cycling, or anything that will allow the athlete to gradually increase the intensity of their specific sport.

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. Fartlek Ex: while on a jog increasing pace every now and then

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

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 10 X wk (two a days)

F.I.T. Intensity – how hard the athlete works Target Heart Rate 220 – age = Max Heart Rate Moderate intensity – 50-70% MHR Vigorous intensity – 70-85% MHR

F.I.T. Intensity 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 = 12-14

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