1. FITNESS 102 Cardio-pulminary Training

2. Importance of training the Cardio-pulminary system Help reduce blood pressure Strengthens the heart and lungs Pushes cholesterol deposits out of the arteries Helps to maintain joint integrity Can lower your heart rate Helps reduce body fat

3. Cardio-pulminary system

4. How do we get our fuel to run the engine?

5. Bioenergetics The way your body converts food into a usable form of energy More specifically… Fats* Carbs* Protiens

6. Bioenergetics Body uses Fats, Carbs, and Protein for energy by the three different energy systems. 1. ATP-PC system (Phosphagen System)* 2. Glycolosis* 3. Aerobic System * These are anerobic systems

7. ATP-PC System This system only lasts about 7-10 sec Then exercise has to stop or slow down. Recovers after about 3 min of rest

8. Glycolosis Also provides ATP rapidly Involves the breakdown of glucose or glycogen You invest 2 ATP molecules and at the end you get 4 During the process the glucose gets broken down and hydrogen ions are stripped away were the attempt will be to take them to the aerobic system. Byproduct of Glycolosis will be pyruvate or LACTIC ACID.

9. Which energy At the onset of cardiovascular exercise body goes through and oxygen deficit Oxygen Deficit- Lack of O2 in the muscle at the beginning of exercise.

10. Which energy During Aerobic exercise such as swimming, biking, running, etc… the body primarily uses fat as a fuel One reason why doing cardio burns body fat

11. Physiological effects of the Cardiovascular System Increase size in the ventricular chamber (Why) More capillaries that surround the muscle tissue (Why) More mitochondria in the cell (Why)

12. Pulse Sites Temporal Pulse Carotid pulse

13. Pulse Sites Brachial Pulse Radial Pulse*

14. Pulse Sites Femoral Pulse

15. Checking Pulse When your checking your pulse or counting someone else's use the radial pulse Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb. Count the # of beats for 60 sec. to receive someone's pulse.

16. Normal Pulse Rates For ages 11 through adult 60 and 100 beats per minute (BPM) For someone very physically fit - 40 to 60 BPM For a child 1 & under- 100 to 160 BPM Children 1 to 10 - 70 to 120 BPM (these are all averages)

17. Activity 1. Take out a piece of paper and record your pulse 2. Record the pulse rates of each person in your group. 3. Are the pulse rates that you got similar to the pulse rates that your partners received for themselves (within 5 BPM)? If not what went wrong? 4. What is the range of pulse rates in the group? 5. Were there any variables that made someone's heart rate lower ie. Regular exerciser, medical condition, play a sport, smoker, etc…)?

18. Designing a cardiovascular workout Est. Goals 1. Lose weight/Body fat 2. Just stay healthy/Get into better shape 3. Get better at a sport/faster at long distance running

19. Designing a cardiovascular workout Know what training zone to train in 1. 55-65% of your VO2 max Beginner fitness/Just want to stay healthy 2. 65-75% of your VO2 max Average fitness level/Good fat burning zone 3. 75-85% of your VO2 max High fitness level/Want to increase cardiovascular performance athletically. VO2 max- The amount of oxygen being consumed by the body.

20. Designing a cardiovascular workout Find your Target Heart Rate (THR) or training heart rate But First some Acronyms… Max Heart Rate (MHR) Resting Heart Rate (RHR) Heart Rate Reserve (HRR) Target Heart Rate Range (THRR)

21. Designing a cardiovascular workout Find your Target Heart Rate (THR) or training heart rate Step 1. 220-age=MHR Step 2. MHR-RHR= HRR Step 3. HRR x Low VO2 max percentage= # HRR x High VO2 max percentage= # Step 4. Low # + RHR= THRR High # + RHR=THRR

22. Designing a cardiovascular workout Mr. Peifer’s THRR Step 1. 220-24 (age)= 196 (MHR) Step 2. 196 (MHR) – 55 (RHR)= 141 (HRR) Step 3. 141 (HRR) x 65%= 91.65 141 (HRR) x 75%=105.75 Step 4. 91.65 + 55 (RHR)= 146.65 (THRR) 105.75 + 55 (RHR)= 160.75 (THRR) THRR is between 147 BPM and 161 BPM

23. Activity 1. Find your THRR without a calculator. 2. Get the THRR for each person in your group. 3. Did you find similarities in your THRR vs. the people in your group…..Why? 4. Joe is a 16 year old high school athlete who wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR.

24. Answer 220-16= 204 MHR 204-70= 134 HRR 134 HRR x 75%= 100.5 134 HRR x 85%= 113.4 100.5 + 70 BPM=170.5 THRR 113.4 + 70= 183.4 THRR