Transcript Chapter Three

Chapter Three
Pgs. 61 - 96
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The ability of the body to perform prolonged, largemuscle, dynamic exercise at moderate to high levels of
intensity
This is a key health-related component of fitness
Having an understanding of the body processes involved in
cardiorespiratory endurance exercise can help you design a
safe and effective fitness program for many individuals
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Consists of the heart, the blood vessels, and the
respiratory system
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The cardiorespiratory system circulates blood
through the body by transporting oxygen,
nutrients, and other key substances to the
organs and tissues that need them
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It picks up waste products to where they can be
used or expelled
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The heart has the following characteristics:
▪ 4 chambers
▪ Size of a fist
▪ Located just beneath the sternum
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It’s function is to pump blood through 2 separate
circulatory systems
▪ Pulmonary circulation
▪ Right side of the heart pumps deoxygenated blood to the
lungs
▪ Systemic circulation
▪ Left side of the heart pumps oxygenated blood through the
rest of the body
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Blood Flow Song
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Blood pressure is the force exerted by blood on the walls of
the blood vessels created by the heart
There are two specific pressures measured:
▪ Systolic (systole)
▪ Heart’s contraction
▪ Diastolic (diastole)
▪ Heart’s relaxation
The sinoatrial (SA) node is a bundle of specialized cells
located in the right atrium that initiates the heartbeat.
 Arteries carry blood away from the heart
 Veins carry blood back to the heart
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This system supplies oxygen to the body and carries carbon
dioxide away
Pressure changes brought about by the contraction and
relaxation of the diaphragm and rib muscle allow air to be
drawn from the atmosphere into the throat and eventually
flow from the bronchi to air sacs called alveoli
Gas exchange occurs at the alveoli and allows oxygen to
return to the heart and systemic system while removing
carbon dioxide.
The ability to pick up and deliver oxygen is critical for the
functioning of the body
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At rest, heart rate is about 50-90 bpm,
respiration is 12-20 rpm, blood pressure is 120
systolic and 80 diastolic (120/80)
During exercise, heart rate is up to 170-210
bpm, respiration is 40-60 rpm, blood pressure
is 175 systolic and 65 diastolic (175/65)
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Metabolism is the sum of all chemical processes necessary to
maintain the body
Metabolic rate is the efficiency at which your body uses
energy
The body converts chemical energy from food into substances
the cells can use as fuel
 Carbohydrates
▪ Glucose
▪ Glycogen
 Protein
 Fats
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ATP (adenosine triphosphate) is the basic form of energy used
by cells
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1. Carbohydrates
 Glucose - Simple sugar / blood sugar (quick source of energy
 Glycogen – Converted glucose which is stored in the liver, muscles and
kidneys
▪ Converted to fat if these stores are not used
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2. Fats - Lipids
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3. Proteins – Amino Acids
The energy systems can also be used in combination during exercise based
upon the intensity, duration of the activity and the fitness of the athlete.
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Duration:
 10 or fewer seconds
 Up to 30 seconds in elite athletes
Energy Pathway:
 ATP and phosphocreatine(PCr) stored in muscle
How it Works:
 The enzyme PCr is added to ADP to synthesize ATP
Cells must switch to other energy systems to restore these
levels when maximum capacity is reached
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Duration:
 10 seconds to 2 minutes
 Up to 3:00 minutes in elite athletes
Energy Pathway:
 Glucose and Glycogen are used to produce ATP
Limitations:
 1. Stores of glucose and glycogen are limited
 2. Hydrogen and Potassium ions are created which cause fatigue
and interfere with muscle contractions and metabolism
 3. Lactic Acid (lactate) associated with fatigue
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Duration:
Activities lasting great than 120 seconds
Energy Pathway:
Oxygen is required to generate ATP
 ATP production takes place in the Mitochondria
 Mitochondria can use Glucose, Glycogen, Fats and Proteins
Limitation
Cannot produce energy quickly
The oxygen requirement is proportional to the intensity of the exercise. As
intensity increases, so does oxygen consumption. The body’s ability to
increase oxygen use is limited, this limit is referred to as VO2 Max.
Should inadequate oxygen be delivered to the working muscle, it will also depend on
the nonoxidative system to produce energy (Anaerobic Threshold)
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Best quantitative measure of cardiorespiratory endurance is maximal oxygen
consumption (VO2max)
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Reduction of Resting Heart Rate
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One minute recovery after exercise (bpm)
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The following are considered simple assessment tests to estimate for maximal
oxygen consumption (within + 10-15% of the results of a lab test):
▪ The 1-mile walk test
▪ The 3-minute step test
▪ The 1.5-mile run-walk test
▪ Coopers Run (12-Minute Run)
Lab 3.1 provides detailed instructions for each test
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Improved
cardiorespiratory
functioning
Improved cellular
metabolism
Reduced risk of chronic
disease
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Better control of body fat
Improved immune function
Improved psychological and
emotional well-being
Cardiovascular diseases
Cancer
Type 2 diabetes
Osteoporosis
Deaths from all causes
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Setting realistic goals
Set your starting frequency, intensity, and
duration
 Applying the FITT equation
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Frequency (3-5x/wk)
Intensity (Target Heart Rate)
Time (20-60 min)
Type of activity
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Choose suitable activities
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Warm up and cool down
Adjust your program as you improve
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Heart rate is the number of heartbeats per unit of time,
typically expressed as beats per minute (bpm). Heart rate can
vary as the body's need to absorb oxygen and excrete carbon
dioxide changes, such as during exercise or sleep.
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Heart rate reserve (HRR) is a term used to describe the difference
between a person's measured or predicted maximum heart rate and
resting heart rate. Some methods of measurement of exercise intensity
measure percentage of heart rate reserve.
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Additionally, as a person increases their cardiovascular fitness, their HRrest will drop,
thus the heart rate reserve will increase. Percentage of HRR is equivalent to percentage
of VO2 reserve.
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There is a relationship between heart rate and oxygen consumption particularly at intensities ranging from 50-90% VO2 max (1).
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One of the problems with the 220-age equation is that it makes no
allowances for individual differences in resting heart rate. By
incorporating the heart rate reserve into the equation, in theory a more
accurate training zone can be determined.
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Rest Heart Rate will drop as you becomes physically fit, therefore the
your target heart rate range will change!
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Target Heart Rate Guideline
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50% to 60% Heart Healthy Zone
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60% to 70 % Weight Management Zone
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70% to 80 % Aerobic Zone
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80% to 90% Anaerobic Threshold Zone
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90% to 100% Red Line Zone
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Aerobic literally means "living in air”, and refers to the use of oxygen to
adequately meet energy demands during exercise via aerobic metabolism
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Aerobic capacity describes the functional capacity of the cardiorespiratory
system, (the heart, lungs and blood vessels).
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Aerobic capacity is defined as the maximum amount of oxygen the body can use
during a specified period (VO2 max), usually during intense exercise.
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It is a function both of cardiorespiratory performance and the maximum ability to
remove and utilize oxygen from circulating blood.
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Anaerobic Threshold:
 Is the exercise intensity at which blood lactate levels rise and muscle
fatigue sets in. Also referred to as “onset of blood lactate
accumulation” (OBLA)
 This threshold is viewed as the exercise intensity at which ATP
demand by working muscles can no longer be met solely by aerobic
metabolism, and anaerobically produced ATP is needed to satisfy
demand.
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The lactate threshold (LT) - is the exercise intensity at which
lactate (more specifically, lactic acid) starts to accumulate in
the blood stream.
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Three Numbers You Need to determine your
target heart rate range.
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1. Estimated MHR= 220 – age=
2. Resting Heart Rate= AM bpm
3. Heart Rate Reserve= MHR – RHR =
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 Estimate your maximum heart rate (MHR)
▪ 220 – your age = MHR
 Subtract your MHR from your RHR to get your
HRR
▪ People who are unfit should start at 55% of MHR
 Plug in the Numbers
 HRR x % intensity+ RHR = THR
 Calculate % intensity levels;
▪ 50%, 60%, 70%, 80%,85%, 90%,95%
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Your fitness improves when you overload
your body
Initial stage (3–6 weeks): 3–4 days per
week, low end of target heart rate zone,
20–30 minutes
Improvement stage (4–6 months): 3–5
days per week, middle to upper end of
target heart rate zone, 25–40 minutes
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Maintenance Stage
 Improvements to fitness are not indefinite
 There comes a time when your fitness levels will
reach a limit
 By the 4th – 6th month, you may reach an
acceptable level of fitness and wish to maintain
this by continuing every 3rd day
 Reaching this level requires setting new goals or
adjustments to maintain motivation
 Cross-training can help boost enjoyment and
prevent injuries
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Chapter Three
© 2013 McGraw-Hill Higher Education. All rights reserved.