Chapter Eleven and Twelve Cardiorespiratory System and Fitness

Definition of Cardiorespiratory Fitness Cardiorespiratory fitness is the ability to perform large muscle, dynamic, moderate to vigorous intensity exercise for long periods of time.

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.

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

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

ä Circulates blood through the body, transporting oxygen, nutrients and other key substances to the organs and tissue that needs them. ä The CR system consists of the: 1. Heart 2. Blood vessels 3. Respiratory system The Cardiorespiratory System

At RestDuring Exercise Heart Rate BPM BPM Breathing Rate Breaths PM Breaths PM Blood Pressure120/80175/65 systolic – goes up diastolic – goes down or same Cardiac Output5 quarts PM20 or more quarts PM Physiological Effects of Cardiorespiratory Exercise Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

Cardiovascular Disease Coronary Artery Disease AtherosclerosisStroke Heart Attack

ä 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. ä 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. ä Heart attack versus Stroke… WHATS THE DIFFERENCE?

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

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

Applying the Principles of Training ä Overload Principle ä Frequency - at least 3 to 5 exercise sessions per week ä Intensity % of maximum heart rate ä Time - between 20 and 60 minutes of aerobic activity per session ä Type - large muscle movement - walking, cycling, jogging, swimming, aerobic exercise to music - that can be maintained at the appropriate intensity

Applying the Principles of Training ä Principle of Progression ä Run or walk a longer distance ä Run or walk the same distance in a faster time ä Swim more laps ä Swim the same number of laps in a faster time ä Push yourself harder during an aerobic exercise program to music or step training program ä Increase the number of days you work out

Principle of Specificity ä Participate in activities that condition the heart, circulatory system and lungs. ä Aerobic activities such as walking, jogging, aerobic exercise to music, swimming, cross-country skiing and bicycling are good cardiorespiratory activities.

Principle of Regularity ä Exercise 3 to 4 days a week at the beginning of your exercise program, progressing to 4 or 5 days a week as your fitness improves. ä Once you reach your target level, training 3 to 5 days a week will help you maintain your cardiorespiratory endurance level.

Principle of Individuality ä Consider your individual goals for cardiorespiratory fitness when selecting activities to include in your program. ä Choose activities that you enjoy. ä Your rate of improvement will vary based on individual factors.

Target Heart Rate To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate zone. This means you are exercising hard enough to make your heart stronger, but not so hard to exceed a safe upper limit for your heart rate. Learn to calculate your heart rate using one of the two methods described in your text.

Measuring your Heart Rate during Exercise ä Manually taking Exercise Heart Rate ä Talk Test ä Rate of Perceived Exertion ä Heart Rate Monitors ä Apps ä Cardio Machines with Heart Rate Monitors

The Exercise Session ä Warm-up ä Approximately 5-10 minutes ä Selected Exercise Program ä From minutes ä Cool Down ä Approximately 5-10 minutes ä Muscle Toning ä Approximately 10 minutes

The Warm-up ä The warm-up activity should relate to the exercise to be performed ä Use low intensity large muscle activity, then stretch the muscles to be used ä Heart rate gradually increases ä Temperature within muscles increases ä Chances of muscle soreness and injury reduced

The Exercise Program For 20 minutes minimum… Participate in large muscle activities that raises your heart rate into your TARGET HEART RATE ZONE

The Cool Down ä The cool down allows the body to gradually return to its starting point ä Gradually decrease your pace of exercise until the pulse rate lowers to beats per minute ä Prevents possible pooling of blood ä Include the same stretching exercises you did in warm up

Recovery Heart Rate Recovery heart rate is where your heart rate should be before you stop cooling down: 120 beats per minute or below after 5 minutes 100 beats per minute or below after 10 minutes What should you do if after 5 minutes of cool down your heart rate is at 150 BPM?

Muscle Toning (Optional) The purpose of this phase is to work on muscular strength and endurance. Exercise various muscle groups such as: legs hips buttocks arms abdominals

Suggested Cardiorespiratory Exercise Programs ä Walking ä Interval walking ä Jogging ä Interval training ä Cycling ä Rope jumping ä Water activities ä Water exercise

Suggested Cardiorespiratory Exercise Programs ä Lap swimming ä Aerobic exercise to music ä Low impact aerobics ä Step aerobics ä In-line skating ä Spinning ä Rowing ä Sports ä Circuit Training

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.

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

TRAINING ZONES (part 2) ä Show more detailed version of Training zones…

THE KARVONEN METHOD!!! Minimum Training Heart Rate: (Age) = (Rest. HR) = x.60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute Maximum Training Heart Rate: (Age) = (Rest. HR) = x.70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute His training heart rate zone will therefore be beats per minute. YOU MUST DO BOTH TO GET YOUR RANGE!!!

PRACTICE THE FORMULA