1. Basics of Cardiorespiratory Endurance

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

3. 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

4. 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

5. 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?

6. 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

7. 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

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

9. 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

10. Quiz!! 1.

11. 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?

12. Problems and Care of Your Heart and Lungs

13. 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

14. 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

15. 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!!!

16. 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

17. 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).

18. 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

20. 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

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

22. 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?

23. 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

24. 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

25. 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

26. 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

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

28. 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?

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

30. Aerobic vs. anaerobic activities

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

32. 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

33. 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=????

34. 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

35. 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