1. Chapter Eleven +++
Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones

2. CARDIORESPIRATORY ENDURANCE
The ability of the body to perform prolonged large-muscle dynamic exercise at a moderate to high level of intensity.
Examples:
walking
jogging
swimming
aerobics

3. 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.

4. 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.

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

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

7. Cardiovascular Disease
Coronary artery disease
Atherosclerosis
Stroke

8. WHATS THE DIFFERENCE?
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.
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.

10. The Cardiorespiratory System
Circulates blood through the body, transporting oxygen, nutrients and other key substances to the organs and tissue that needs them.
The CR system consists of the heart, blood vessels and respiratory system.

11. Anatomy of the Heart
Venae cavae = large veins of the heart through which the blood is returned to the right atrium of the heart
Atria = the heart’s upper chambers where blood passes through to the ventricles
Ventricle = the heart’s lower chambers from which blood flows through arteries to the lungs and other body parts
Aorta = the body’s largest artery, receives blood from left ventricle and distributes to the rest of the body’s blood vessels

13. THE RESPIRATORY SYSTEM
Consists of: the lungs, air passages, and breathing muscles
FUNCTIONS:
Supplies oxygen to the body
Carries off carbon dioxide
Helps regulate acid produced by metabolism.
Alveoli = tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and the blood.

14. Cardiorespiratory System Rest vs. Exercise
At Rest
During Exercise
Heart Rate
BPM
BPM
Breathing Rate
Breaths PM
Breaths PM
Blood Pressure
120/80
175/65
systolic – goes up
diastolic – goes down or same
Cardiac Output
5 quarts PM
20 or more quarts PM
Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

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

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

17. Methods of Monitoring Intensity
Exercise Heart Rate
Talk Test
Rate of Perceived Exertion
Heart Rate Monitors
Apps
Cardio Machines with Heart Rate Monitors

18. TRAINING ZONES Zone 1= Healthy Heart = 50 – 60% THR
Zone 2 = Fat Burning = 60 – 70% THR
Zone 3 = Aerobic Zone = 70 – 80% THR
Zone 4 = Anaerobic Threshold = 80 – 90% THR
Zone 5 = Red Line Zone = 90 – 100% THR

19. 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.

20. PRACTICE THE FORMULA

21. HOMEWORK Resting Heart Rate HW
Target Heart Rate HW (yours and a family member)
Music Assignment