Basics of Cardiorespiratory Endurance

Heart, lungs, and circulation What role does your heart and lungs play in circulation?

Aerobic activities and the body Aerobic activity- continuous, use large amounts of oxygen Raises heart rate Strengthen heart and lungs Makes muscles more efficient at using oxygen

The heart Main organ of the circulatory system About size of fist Hemoglobin is an iron rich compound in the blood that helps carry the oxygen O2 helps cells produce energy needed

F.Y.I. At rest, heart beats average of 72 times/minute During activity it increases up to 2.5 times faster The amt. of blood pumped per beat of the heart, stroke volume, also increases. Why?

Blood vessels Blood travels through vessels 3 types: arteries-carry blood from heart to major extremities-arms, legs. Head Capillaries-deliver o2 to individual cells Veins-deliver blood back to heart

Respiratory system Exchanges gases between your body and environment Lungs get power from diaphragm-muscle found between chest cavity and abdomen intercostal muscles- between ribs Healthy people breathe about 6 liters of air/min; up to 100 during exercise

Benefits of aerobic activity Regular aerobic activity: stroke volume RHR Breathe easier Work easier

Long term benefits Cardiorespiratory endurance- ability of body to work continuously for extended periods of time People with high endurance have lower risk of: Cvd, diabetes, and obesity energy stress Look and feel better Live longer

Quiz!! 1.

Define aerobic activity What two body systems are most immediately involved in aerobic conditioning? What are 3 vessels that transport blood? What is stroke volume? What are the two muscles involved with breathing?

Problems and Care of Your Heart and Lungs

Risk factors and lifestyle disease Heart disease, lung cancer, and other problems with the circulatory and respiratory systems are referred to as lifestyle diseases. Some risk factors are: Inactivity Overweight Smoking/tobacco Eating high fat diets

Cardiovascular disease Aka: CVD- any medical disorder that affects the heart or blood vessels Leading cause of death in U.S. Atherosclerosis-fatty deposit called plaque builds up inside arteries, restricting or stopping blood flow Linked to cholesterol levels Regular activity reduces LDL and raises HDL HDL- “HEALTHY” CHOLESTEROL LDL- BAD CHOLESTEROL

HEART ATTACK Results from blockage of a blood vessel that feeds the heart muscle symptoms: tightness in chest pain in left arm Sweating Nausea shortness of breath Loss of blood to heart causes heart to stop beating Regular activity reduces your risk!!!

Stroke Blood flow to a person’s brain is interrupted or cut off entirely by the blockage of an artery Warning signs: Sudden numbness in face, arm, or leg Sudden confusion, slurred words Sudden vision problems Sudden motor loss, dizziness, balance loss Sudden severe headache Regular activity reduces risk

Location, Location, Location!!! According to studies conducted by the U.S. Center for Disease Control where you live might affect your exposure to factors causing heart disease (i.e. environmental pollution, daily stress, lifestyle behaviors).

Diseases of the lung Lung cancer and emphysema Half of lung cancer deaths are linked to smoking Deaths per year: Smoking-400,000 Car accidents-42,000 Alcohol-36,000 AIDS-16,000

Emphysema Small airways of the lungs lose their normal elasticity, making them less efficient in helping to move air in and out of the lungs Once tissues have been damaged, they can never be restored!! Difficulty breathing and develop chronic cough Most all cases are caused by smoking

“An ounce of prevention is worth a pound of cure” Avoid tobacco Maintain healthy weight Eat healthy Have regular checkups

Blood pressure Force of blood in the main arteries Pressure against arteries at greatest point is called systolic pressure Lowest point is called diastolic pressure Reported in 2 #’s: systolic over diastolic 140/90 and below is normal What can change your blood pressure?

Measuring Cardiorespiratory Endurance Experts measure endurance in terms of maximal oxygen consumption-VO2 max. The largest amount of oxygen your body is able to process during strenuous aerobic exercise. Measures amt. of o2 in milliliters per kg of body weight per minute. More aerobically fit you are, the higher your VO2 max will be

Factors Affecting Cardiorespiratory Endurance Age- gradual decline after 25 yrs due to hearts inability to work as efficiently as it used to Heredity- male vs. female Males have less fat, larger muscles, higher fitness Body composition-body fat influences endurance Level of conditioning-up to you to improve

Benefits of Cardiorespiratory Endurance Lower RHR Lower BP Higher HDL Lower risk of CVD Higher ability to use fat for energy Increase bone strength-prevent osteoporosis Control body weight Increase muscle mass Reduce stress Improves confidence Increases overall health; live longer

Making the Most of What You Have Start while you are young Stay active Pay attention to factors you can control Make your body work for you rather than against you

VO2 MAX Activity level, gender, and age are all factors that affect VO2 max. Which factors can you control?

Review quiz What is VO2 MAX? Explain why males on average have a higher VO2 max levels than females. Name 2 factors that influence a person’s cardiorespiratory endurance level. Name 2 benefits of maintaining a high cardiorespiratory endurance level How do slow twitch fibers differ from fast twitch fibers?

RPE-rate of perceived exertion 10.-maximum exertion -extremely hard 8. -vigorous -hard -somewhat hard-moderate -light -very light -extremely light -little exertion 1. -no exertion at all

Aerobic vs. anaerobic activities

What is anaerobic fitness? requires high intensity only a few seconds or minutes Anaerobic means: without o2

Anaerobic activities Ex: Sprinting Working very hard for short time Require large amts. of energy that your body can’t meet for very long Heart can’t supply enough o2 to your tissues to meet the demand Your ability to work anaerobically depends on the ability of your tissues and organs to function with limited amounts of o2

Aerobic vs. anaerobic work When you can meet your energy needs, you are working aerobically When you can’t, it’s anaerobic Talk test carrying on a conversation during the activity If you are unable to talk-????? able=????

Interval training program in which high intensity physical activities alternate with low intensity recovery bouts for several minutes at a time Ex: springing straights, walking curves on the track

Advantages of interval training Allows you to work at higher intensities for longer times Increasing intesnity level for short periods during workouts enables your body to burn lots of calories Increases ability to work at higher intensities Improves skill related fitness and health related fitness simultaneously