1. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Endurance Chapter 3

2. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System The heart –Right side pumps blood in the pulmonary circulation –Left side pumps blood in the systemic circulation Blood pressure –Systole—contraction –Diastole—relaxation

3. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Circulation in the Heart Video: http://www.youtube.com/watch?v=D3ZDJgFDdk0http://www.youtube.com/watch?v=D3ZDJgFDdk0

4. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Circulation in the Heart Right Atrium Receives deoxygenated blood from vena cava Pumps deoxygenated blood to right ventricle Left Atrium Receives oxygenated blood from pulmonary veins Pumps oxygenated blood to left ventricle Right Ventricle Pumps deoxygenated blood to lungs for gas exchange via pulmonary arteries Left Ventricle Pumps oxygenated blood to the system (e.g., tissues and muscles) via aorta

5. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System Blood vessels –Arteries = vessels that carry blood away from the heart –Veins = vessels that carry blood to the heart –Capillaries = very small blood vessels that distribute blood to all parts of the body

6. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Respiratory System Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood Lungs expand and contract about 12–20 times a minute at rest

7. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Monitoring Your Heart Rate Carotid artery in the neck Radial artery in the wrist Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute

8. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System AT REST Heart rate: 50–90 beats/minute Breathing rate: 12–20 breaths/minute Blood pressure: 110/70 Cardiac output: 5 quarts/minute Blood distributed to muscles: 15–20% DURING EXERCISE Heart rate: 170–210 beats/minute Breathing rate: 40–60 breaths/minute Blood pressure: 175/65 Cardiac output: 20 quarts/minute Blood distributed to muscles: 85–90%

9. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Energy Production Metabolism—the sum of all chemical processes necessary to maintain the body Energy from food –Broken down into glucose –Stored as glycogen ATP (adenosine triphosphate): The energy “currency” of cells

10. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Three Energy Systems

11. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Three Energy Systems

12. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Oxygen Deficit/Oxygen Debt EPOC = Excess post-exercise oxygen consumption

13. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Benefits of Cardiorespiratory Endurance Exercise Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease –Cardiovascular disease –Cancer –Type 2 diabetes –Osteoporosis –Deaths from all causes

14. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Fitness and Risk of Death

15. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well-being

16. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Effects of Cardiorespiratory Endurance

17. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Assessing Cardiorespiratory Fitness Field tests for maximal oxygen consumption: –The 1-mile walk test –The 3-minute step test –The 1.5-mile run-walk test

18. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Endurance Program Setting goals Applying the FITT equation –Frequency –Intensity –Time –Type of activity

19. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Frequency of Training Train 3–5 days per week Beginners should start with 3 and work up to 5 days per week Moderate physical activity such as walking can be done daily

20. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Intensity of Training Target heart rate zone –Estimate your maximum heart rate (MHR) 220 – your age = MHR –Multiply your MHR by 65% and 90% People who are unfit should start at 55% of MHR –Example: 19-year-old MHR = 220 – 19 = 201 65% training intensity = 0.65 X 201 = 131 bpm 90% training intensity = 0.90 X 201 = 181 bpm

21. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. A subject’s pre-exercise heart rate is 65 beat per minute (bpm). After a 15-minute bout of cardiorespiratory exercise, the subject’s post- exercise heart rate is 173 bpm. The subject is 26 years of age. Find the following: The subject’s maximum targeted heart rate for cardiorespiratory training intensity? 220 – 26 = 194 The subject’s percentage of cardiorespiratory training intensity? 173/194 = 89% Problem Solving

22. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Intensity of Training Ratings of perceived exertion (RPE) Talk test

23. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Time (Duration) of Training Total of 20–60 minutes is recommended One single session or multiple sessions of 10 minutes or more Different intensity levels require different durations –High-intensity activity = 20 minutes –Low-to-moderate-intensity activity = 45–60 minutes

24. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Warming Up and Cooling Down Warming Up (5–10 minutes) –Muscles work better when warmed up –Redirect blood flow to working muscles –Spread synovial fluid Cooling down (5–10 minutes) –Blood flow and respiration return to normal

25. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Endurance: FITT

26. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Building Cardiorespiratory Fitness Rate of improvement depends on age, health status, initial level of fitness, and motivation Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes

27. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Maintaining Cardiorespiratory Fitness Continue to exercise at the same intensity on 3 nonconsecutive days per week If you have to stop, start the program again at a lower level Cross-training maintains motivation

28. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Hot Weather and Heat Stress Dehydration = excessive loss of fluid Heat cramps = sudden development of muscle spasms and pain Heat exhaustion = heat illness related to dehydration from exertion in hot weather Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature

29. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Preventing Heat Illness –Use caution in high heat or humidity (over 80°F and/or 60% humidity); lower your intensity and/or add rest breaks –Exercise morning or evening –Drink plenty of fluids; check weight before and after exercise –Avoid supplements and beverages containing stimulants –Wear clothing that “breathes” –Slow down or stop if you feel uncomfortable

30. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Heat Index Source: National Weather Service

31. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Heat Stroke Deaths in Football 'All Preventable' By Dan Peterson, LiveScience's Sports Columnist posted: 02 February 2009 08:29 am ETDan Peterson Last Monday, first-year Kentucky high school football coach David Jason Stinson pleaded not guilty to charges of reckless homicide in the death of Max Gilpin, a 15-year-old offensive lineman. Gilpin collapsed Aug. 20 while running sprints with the team on a day when the heat index reached 94 degrees. The case could signal a landmark shift in the expectation for how coaches deal with struggling players on a hot day. Gilpin's body temperature was 107 degrees when he reached the hospital and he died three days later from heat stroke. The risks of heat-related diseases to athletes, both young and old, are always present but the warning signs are often hidden. Since 1995, 33 football players have died from heat stroke, according to an annual report from the University of North Carolina. Frederick O. Mueller, professor of exercise and sports science at UNC and the author of the report, calls the figure unacceptable. "There's no excuse for any number of heat stroke deaths, since they are all preventable with the proper precautions," Mueller said.

32. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise in Cold Weather Hypothermia = low body temperature due to exposure to cold conditions Frostbite = freezing of body tissues characterized by pallor (paleness), numbness, and a loss of cold sensation Prevention: –Don’t stay out in very cold temperatures (consult wind chill values) –Wear appropriate clothing

33. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Wind Chill Source: National Weather Service

34. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Poor Air Quality Poor air quality can decrease exercise performance; it especially affects those with respiratory problems Do not exercise outdoors during a smog alert or if air quality is poor

35. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Air Quality Index

36. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise Injuries Consult a physician for serious injuries and those that do not improve within a reasonable amount of time Managing minor exercise injuries: RICE –Rest –Ice –Compression –Elevation

37. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Wellness Worksheet Assignment Wellness Worksheets can be accessed online at www.mhhe.com/fahey8ewww.mhhe.com/fahey8e 1.From the website above, click on “student edition” at the bottom left column. 2.Click on “wellness worksheets” 3.Click on “126 Wellness Worksheets are available online” in the middle of the page. 4.Click on “88: Are You at Risk for Cardiovascular Disease?” and complete the worksheet. 5.Print out the completed worksheet and submit on Monday, September 12 th