Transcript Cardiopulminary Training

Cardio-pulminary Training
FITNESS 102
Importance of training the Cardio-pulminary
system
 Help reduce blood pressure
 Strengthens the heart and lungs
 Reduces cholesterol deposits
 Pushes plaque out of the arteries
 Helps to maintain joint integrity
 Can lower your heart rate
 Helps reduce body fat
 Reduce the risk for Heart Attacks
Cardio-pulminary system
How do we get our fuel to run the engine?
Bioenergetics
 The way your body converts food into a usable form
of energy
More specifically…
Fats*
Carbs*
Protiens
Bioenergetics
 Body uses Fats, Carbs, and Protein for energy by the
three different energy systems.
 Carbs and Fats are primary fuels that your body
uses for energy.
 Energy Systems
1. ATP-PC system (Phosphagen System)*
2. Glycolosis*
3. Aerobic System
* These are anerobic systems
ATP-PC System
 Rapidly provides the body with ATP
 ATP- Adenosine triphosphate (this is what your body
breaks everything down into for energy)
ADP
ATP
ATP
ATP
ADP
PC
PC
ATP
ATP-PC System
 This system only lasts about 7-10 sec
 Then exercise has to stop or slow down.
 Recovers after about 3 min of rest
Glycolosis
Also provides ATP rapidly
Involves the breakdown of glucose or glycogen
You invest 2 ATP molecules and at the end you get 4
Net gain is 2 ATP molecules
During the process the glucose gets broken down and
hydrogen ions are stripped away were the attempt
will be to take them to the aerobic system(Kreb
Cycle).
 Byproduct of Glycolosis will be pyruvate or LACTIC ACID.
 Both ATP-PC and Glycolosis are anaerobic. Which
means they produce energy without oxygen.
 Sprinting and Weight Training both use the ATP-PC
and Glycolisis systems
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Summary : The following is a chart summarizing the
limits and characteristics of each energy system.
http://www.youtube.com/watch?feature=player_detailpage&v=hGYD7aUi6fk
Aerobic System
 Made up of Krebs Cycle and electron transport chain
 Fats, Carbs, and Proteins can be taken to the Krebs
Cycle and broken down
 When hydrogens get produced in Glcolosis if
enough oxygen is present then they will be
taken to the Krebs cycle
 Krebs cycle primary function is to take the potential
energy from the hydrogens and take them to the
electron transport chain.
Which energy
 At the onset of cardiovascular exercise body goes
through and oxygen deficit
 Oxygen Deficit- Lack of (oxygen) O2 in the muscle at
the beginning of exercise.*
Which energy
 During Aerobic exercise such as swimming, biking,
running, etc… the body primarily uses fat as a fuel
 One reason why doing cardio burns body fat
 Cardio Training increases mitochondria in the
cell
Physiological effects of the Cardiovascular
System
 Increase size in the ventricular chamber (Why)
 More capillaries that surround the muscle tissue
(Why)
Pulse Sites
 Temporal Pulse
 Carotid pulse
Pulse Sites
 Brachial Pulse
 Radial Pulse*
Pulse Sites
 Femoral Pulse
Checking Pulse
 When your checking your pulse or counting someone
else's use the radial pulse
 Use your pointer, middle, and index fingers.
Place fingers just below the crease where
your hand and wrist meet below the thumb.
 Count the # of beats for 60 sec. to receive someone's
pulse.
Normal Pulse Rates
 For ages 11 through adult 60 and 100 beats per
minute (BPM)
 For someone very physically fit - 40 to 60 BPM
 For a child 1 & under- 100 to 160 BPM
 Children 1 to 10 - 70 to 120 BPM (these are all
averages)
Activity
 1. Take out a piece of paper and record your pulse
 2. Record the pulse rates of each person in your
group.
 3. Are the pulse rates that you got similar to the pulse
rates that your partners received for themselves
(within 5 BPM)? If not what went wrong?
 4. What is the range of pulse rates in the group?
 5. Were there any variables that made someone's
heart rate lower ie. Regular exerciser, medical
condition, play a sport, smoker, etc…)?
Designing a cardiovascular workout
 Est. Goals
1. Lose weight/Body fat
2. Just stay healthy/Get into better shape
3. Get better at a sport/faster at long distance
running
Designing a cardiovascular workout
 Know what training zone to train in
1. 55-65% of your VO2 max
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Beginner fitness/Just want to stay healthy
2. 65-75% of your VO2 max
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Average fitness level/Good fat burning zone
3. 75-85% of your VO2 max
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High fitness level/Want to increase cardiovascular performance
athletically.
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VO2 max- The amount of oxygen being consumed by the body.
Designing a cardiovascular workout
 Find your Target Heart Rate (THR) or training heart rate
But First some Acronyms…
Max Heart Rate (MHR)
Max heart rate you should have
Resting Heart Rate (RHR)
Heart rate when resting
Heart Rate Reserve (HRR)
Difference between MHR and RHR
Target Heart Rate Range (THRR)
Percent of heart rate you would like to train
Designing a cardiovascular workout
 Find your Target Heart Rate (THR) or training heart rate
Step 1. 220-age=MHR
Step 2. MHR-RHR= HRR
Step 3. HRR x Low VO2 max percentage= #
HRR x High VO2 max percentage= #
Step 4. Low # + RHR= THRR
High # + RHR=THRR
Designing a cardiovascular workout
THRR
Step 1. 220-24 (age)= 196 (MHR)
Step 2. 196 (MHR) – 55 (RHR)= 141 (HRR)
Step 3. 141 (HRR) x 65%= 91.65
141 (HRR) x 75%=105.75
Step 4. 91.65 + 55 (RHR)= 146.65 (THRR)
105.75 + 55 (RHR)= 160.75 (THRR)
THRR is between 147 BPM and 161 BPM
Activity
1. Find your THRR without a calculator.
2. Get the THRR for each person in your group.
3. Did you find similarities in your THRR vs. the
people in your group…..Why?
4. Joe is a 16 year old high school athlete who wants to
increase his VO2 max. He has a resting heart rate of
70 BPM. As Joe’s friend what VO2 max percentage
would you recommend for him and help him find his
THRR.
Answer
 220-16= 204 MHR
 204-70= 134 HRR
 134 HRR x 75%= 100.5
 134 HRR x 85%= 113.4
 100.5 + 70 BPM=170.5 THRR
 113.4 + 70= 183.4 THRR
Glycolysis Rap Review