Transcript Slide 1

Cardiorespiratory
Endurance
Chapter 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.
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
© 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
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
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
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Heart rate: 50 - 90 beats / minute
Breathing rate: 12 - 20 breaths / minute
Blood pressure: 110 / 70
Cardiac output: Five quarts / minute
Blood distributed to muscles: 15 - 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.
Cardiorespiratory System
• During exercise
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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
© 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
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
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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
© 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
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 one - mile walk test
• The three - 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
© 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 six to get rate
in beats per minute
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
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Frequency
Intensity
Time
Type of activity
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 three to five days per week
• Beginners should start with three
and work up to five days per week
• Moderate physical activity such as
walking can be done daily
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
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
• 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
© 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
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
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 (one to four weeks):
three to four days per week, low end
of target heart rate zone, 20 - 30
minutes
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
• Improvement phase (two to six
months): three to five 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
© 2007 McGraw-Hill Higher Education. All rights reserved.
Maintaining
Cardiorespiratory Fitness
• Continue to exercise at the same
intensity on three 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
© 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
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
• 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
© 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
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
• Avoid supplements and beverages
containing stimulants
• Wear clothing that “breathes”
• Slow down or stop if you feel
uncomfortable
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, numbness, and a loss of cold
sensation
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
• Prevention
• Don’t stay out in very cold
temperatures (consult wind chill values)
• Wear appropriate clothing
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
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
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
• Managing minor exercise injuries:
RICE
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Rest
Ice
Compression
Elevation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.