1. CARDIOVASCULAR & RESPIRATORY FITNESS
ENERGY SYSTEMS
CARDIOVASCULAR & RESPIRATORY FITNESS

2. Where does energy come from?

3. Where does energy come from?

4. Where does energy come from?
The energy we derive from food is stored in the high-energy compound called Adenosine Triphosphate (ATP).
It consists of 1 adenosine combined with 3 phosphate groups.

5. Where does energy come from?
When acted on by the enzymes ATPase, the last phosphate group split away from the ATP molecule, rapidly releasing a large amount of energy.

6. Where does energy come from?
At rest, the energy your body needs is derived almost equally from the breakdown of carbohydrates and fats.
Proteins are your body’s building blocks, usually provide little energy for cellular production.

7. Where does energy come from?
During mild to severe muscular effort (exercise), more carbohydrate is used, with less reliance on fats.
In maximal, short duration exercise, ATP is generated almost exclusively from carbohydrates.

8. Where does energy come from?
As the body breaks down these food components, energy is release in our body.
However, about 60-70% of the energy expended by the human body is degraded to heat.
The remainder is used to mechanical work and cellular activities such as growth and repair of muscles, active transport of substances across the cell membrane, muscle contraction and force production.

9. Where does energy come from?
The process of storing energy by forming ATP from other chemical reactions is called phosphorylation.
Through various chemical reactions, a phosphate group is added to a relatively low energy compound, ADP, converting it to ATP.

10. Where does energy come from?
When these reactions occur without oxygen, the process is called anaerobic metabolism.
When these reactions occur with oxygen, the overall process is called aerobic metabolism, and the aerobic conversion of ADP to ATP is called oxidative phosphorylation.

11. (1) Anaerobic Alactic Pathway
aka. ATP-PC
Take place in the cytoplasm
Uses creatine phosphate
Requires no oxygen
Yields no by-product
100% intensity, good for seconds

12. (2) Anaerobic Lactic Pathway
aka. Glycolysis
Takes place in the cytoplasm
Requires the break down of glucose
Requires no oxygen
80-95% intensity for 1-3 minutes
Lactic acid is produced

13. (3) Aerobic Pathway aka. Cellular respiration
Takes place in mitochondria
Can use carbohydrate, fat, or protein for fuel
Requires oxygen, produce lots of ATP
3 minute + until you run out of fuel
No by-products

14. What’s the point?
(1) Why is it important for us to learn the three energy systems?
(2) How can you use this information in creating an exercise program for yourself or for someone else you are working with?

15. Cardiorespiratory Fitness
refers to the ability of the circulatory and respiratory systems to supply oxygen to skeletal muscles during sustained physical activity.

16. Effects of regular cardio-respiratory exercise include:
Increased size and mass of the heart
Increased cardiac output (more blood is pumped with each heart beat)
Increased number of arteries in trained skeletal muscle, which allow more blood to working muscles.
Increased diameter of arteries in the heart
Improve the strength and efficiency of respiratory muscles

17. Training Purpose?
Athletic Performance
Life-long Health

18. Assess cardiovascular fitness
Harvard Step Test
-step up and down on a platform at a rate of 30 steps per minute
-for 5 minutes or till exhaustion
-sit down and count the total heartbeat from minutes, minutes, then minutes

19. Assessing cardiovascular fitness
Harvard Step test
Advantages: this test requires minimal equipment and costs, and can be self-administered.
Disadvantages: Biomechanical characteristics vary between individuals. For example, considering that the step height is standard, taller people are at an advantage as it will take less energy to step up onto the step. Body weight has also been shown to be a factor. Testing large groups with this test will be time consuming.

20. Assessing cardiovascular fitness
Beep Test
-Continuous running between two lines 20m apart in time to recorded beep
-The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording.

21. Assessing cardiovascular fitness
Factors to consider: although the beep test is primarily a fitness test of the aerobic energy system, there are a range of other factors that can affect performance in the test and are are important to consider.
These include:
running efficiency and turning technique
anaerobic capacity
motivation and social dynamics
motor skills and cognitive ability (especially in children)
environmental differences
clothing and running surfaces
test familiarization and instructions

22. Assessing cardiovascular fitness
Beep Test
Advantages:
Large groups can perform this test all at once for minimal costs.
Also, the test continues to maximum effort unlike many other tests of endurance capacity.
Disadvantages:
Practice and motivation levels can influence the score attained, and the scoring can be subjective.
This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.

23. Assessing cardiovascular fitness
Cooper 12 minute run
-Participants run for 12 minutes and the total distance is covered is recorded.
Walking is allowed, though the participant must be encouraged to push themselves as hard as they can.

24. Assessing cardiovascular fitness
Results Table for Adult Males
Rating
Distance (meters)
Excellent
>2700m
Good m
Average m
Below average m
Poor
<1500

25. Assessing cardiovascular fitness
Cooper 12 minute run
Advantages:
large groups can be tested at once, and it is a very cheap and simple test to perform.
Disadvantage: Practice and pacing is required, and performance on this test can be affected greatly by motivation.

26. Assessing cardiovascular fitness
How do you know which is the most appropriate test to use?
What would you do for a 65 year-old senior? What would you do for a 10 year-old boy? Why?

27. Monitor cardiorespiratory training
Perceived Exertion (0-10 or scale)

28. Monitor cardiorespiratory training
Target Heart Rate Zone:
The minimum heart rate level that is required in order for your body to receive cardiorespiratory fitness benefit.
Calculate THR zone:
Max HR = 220-age
Lower limit 65% (220-age)
Upper limit 85% (220-age)

29. Monitor cardiorespiratory fitness
Recovery Heart Rate:
Taken for 15 seconds after activity, then 1 to 3 minutes after the last aerobic activity. 
The sooner the heart rate can return to ‘normal’ level the more efficient the cardiorespiratory system is working.

30. monitor cardiorespiratory fitness
Talk test & breath sound check
“climb no faster than you can talk”

31. Monitor cardiorespiratory fitness
LEVEL
Corresponding perceived exertion
Corresponding HR
If you can talk easily while working out
Aerobic
2-4
bpm
(50-60%)
If you hear yourself breathing while working out
Ventilatory Threshold
5-7
bpm
(70-83%)
If you can hear yourself breathing and can hardly talk
Anaerobic threshold
8-10
Above 165 bpm
85% +

32. Monitor cardiorespiratory fitness
(1) Which method of monitoring would you recommend for a 21 year-old track athlete? Why?
(2) Which method of monitoring would you recommend for your 65 year-old grandma? Why?