SJC Class 3.14.2014
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Transcript SJC Class 3.14.2014
Cardiorespiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Quiz Time!
Compared to sedentary people, those who
engage in regular moderate endurance
exercise are likely to:
A. Have fewer colds.
B. Be less anxious and depressed.
C. Fall asleep more quickly and sleep better.
D. Be more alert and creative.
Oh no…we’re not done:
About how much blood does the heart
pump each minute during aerobic exercise
(in quarts)?
True or false: During an effective 30minute cardiorespiratory endurance
workout, you should lose 1-2 pounds.
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Circulation in the Heart
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
AT REST
Heart rate: 50–90
beats/minute
Breathing rate: 12–20
breaths/minute
Blood pressure: 120/80
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%
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Energy Production
Metabolism— the sum of all chemical processes
necessary to maintain the body
Energy from food
Carbohydrates are broken down into glucose
(simple sugar)
Stored as glycogen or fat, if glycogen stores are
full and energy needs are met.
ATP (adenosine triphosphate): The energy
“currency” of cells; basic form of energy
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Three Energy Systems
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Three Energy Systems
SOURCE: Edington, D. W., and V. R. Edgerton. 1976. The Biology of Physical Activity.
Boston: Houghton Mifflin. Used by permission.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory Fitness and
Risk of Death
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Benefits of Cardiorespiratory
Endurance Exercise
Better control of body fat
Improved immune function
Improved psychological and emotional
well-being
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Effects of Cardiorespiratory
Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Developing a Cardiorespiratory
Endurance Program
Setting goals
Applying the FITT equation
Frequency
Intensity
Time
Type of activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Frequency of Training
Train 3–5 days per week
Beginners should start with 3 and work up
to 5 days per week
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Intensity of Training
Ratings of perceived exertion (RPE)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory Endurance:
FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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 “breaths”
Slow down or stop if you feel uncomfortable
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education