Transcript Health Cardio-Respiratory Fitness

CARDIORESPIRATORY TERMS
• Resting Heart Rate (RHR)
• Maximum Heart Rate (HR Max or MHR)
• Heart Rate Reserve (HRR)
• Stroke Volume
• Cardiac Output
• VO2 Max (Maximal Oxygen Consumption)
• Frank Starling Law of the Heart
ENERGY PRODUCTION
ATP (adenosine triphosphate)
What?
Where?
How?
Mitochondria
THREE ENERGY SYSTEMS
Immediate Energy System
ATP-PCr
phosphocreatine
Nonoxidative (anaerobic) Energy
System
Lactic Acid System
Anaerobic Glycolysis
Oxidative (aerobic) Energy
System
ENERGY SYSTEM COMPARISONS
Immediate
Nonoxidative
Oxidative
Duration of Activity 0-10 seconds
10 seconds-2
minutes
≥2 minutes
Intensity of Activity Very high
High
Low
Rate of ATP
Production
Immediate, very
rapid
Rapid
(2 ATP per 1
molecule glucose)
Slower, but
prolonged (38 ATP
per 1 molecule of
glucose)
Fuel
ATP and Creatine
Phosphate
Glycogen and
Glucose
Glucose, Fat,
Protein
Oxygen?
No (Anaerobic)
No (Anaerobic)
Yes (Aerobic)
Limited by?
Creatine Phosphate Lactic Acid
Fuel sources,
fatigue
CHANGES IN CARBOHYDRATE and FAT UTILIZATION
DURING 90 MINUTES of AEROBIC EXERCISE.
THE ENERGY CONTINUUM
THE ENERGY CONTINUUM
CONTRIBUTIONS OF AEROBIC and
ANAEROBIC
Benefits of Cardiorespiratory
Endurance Exercise
• Improved Cardiorespiratory
Functioning
• Improved Cellular
Metabolism
• Reduced Risk of Chronic
Disease
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Cardiovascular Diseases
Cancer
Type 2 Diabetes
Osteoporosis
Deaths from All Causes
• Better Control of Body Fat
• Improved immune Function
• Improved Psychological and
Emotional Well-Being
BENEFITS OF CARDIORESPIRATORY EXERCISE
“TRAINING EFFECT”
1. Improvements in Cardio-respiratory Function
a.  VO2 Max (maximal oxygen consumption)
b.  heart works less at given work load. Why?
1.  stroke volume
2.  cardiac output
2.  rest for heart between beats (RHR)
3.  oxygen carrying capacity of blood
c.  heart rate
d.  blood pressure at given work load
e.  increased lactate threshold
VO2 Max
1. Age
Declines after age 25-30
2. Heredity
Contributes 25-40%
3. Body Composition
Profound effect
4. Nutritional Habits
Profound effect
5. Training
20-30% increase
6. Mode of Exercise
Depends on quantity of muscle
mass used
EFFECT of TRAINING and BODY
COMPOSITION on VO2Max
Bob weighs 220 lbs or 100 kg with 20 % body fat (2.2 lbs
= 1 kg) Bob’s VO2 = 40 ml/kg · min
What effect would a 10% weight lose have on Bob’s VO2
Max?
4L / 100 kg = 40 ml/kg · min
4L / 90 kg = 44.4 ml/kg · min
Bob starts training and gains a 20% improvement. What is
his VO2 Max?
44.4 X 20% = 8.88 + 44.4 = 53.3 ml/kg · min
LACTATE (ANAEROBIC ) THRESHOLD
WHAT?
WHEN?
WHY?
LACTATE (ANAEROBIC) THRESHOLD
LACTATE (ANAEROBIC ) THRESHOLD
in ENDURANCE ACTIVITIES
Two male runners are competing in a 10 K race (6.2
miles)
Each has a VO2 Max of 40 ml/kg · min.
Runner A’s lactate threshold is 70% of his VO2
Runner B’s lactate threshold is 85% of his VO2
All things being equal who will win?
A.
40 ml/kg · min X 70% = 28 ml/kg · min
B.
40 ml/kg · min X 85% = 34 ml/kg · min
Winner B !!!
BENEFITS of IMPROVED
CARDIORESPIRATORY FITNESS
2. Health Benefits
a.  Risk of Heart Disease
b.  blood pressure
c.  high density lipoprotein (HDL) cholesterol
d.  low density lipoprotein (LDL) cholesterol
e.  body fatness (easier weight control)
f.  risk Type 2 diabetes)
g.  bone density
h.  immune function
i.  long term quality of life
BENEFITS of IMPROVED
CARDIORESPIRATORY FITNESS
3. Muscular adaptations
a.  size and number of mitochondria
b.  ability to use fat for energy
c.  size of muscle fibers being trained
d.  capillaries
e.  muscle tone and endurance
BENEFITS of IMPROVED
CARDIORESPIRATORY FITNESS
4. Emotional Benefits
a.  anxiety and depression
b.  feelings of well being (self-esteem)
c.  work, recreational, and sport
performance
d.  improved sleep
e.  easier weight control
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
Components of an Exercise Prescription to
Improve Cardiorespiratory Fitness
•
•
•
•
Mode
Frequency
Intensity
Duration
F.I.T.T. FORMULA
FREQUENCY =
INTENSITY =
TIME =
TYPE =
The Karvonen Formula is a mathematical formula that helps you
determine your target heart rate (HR) training zone.
THR= [(MHR− RHR) × %HRR] + RHR
• THR = Target Heart Rate
• MHR = Maximum Heart Rate (defined as 220-age)
• HRR = Heart Rate Reserve
Example: Jane is 20 years old and has a resting heart rate of 60bpm. She wants to
know her target heart rate range using 60%-80% of her heart rate reserve.
THR = [(200bpm-60bpm) X 60%] + 60bpm
THR= (140bpmX60% ) + 60bpm
THR= 84bpm+60bpm
THR = 144bpm
THR = [(200bpm-60bpm) X 80%] + 60bpm
THR= (140bpmX80% ) + 60bpm
THR= 112bpm+60bpm
THR = 172bpm
Jane’s THR range 144bpm to 172bpm.
RPE RATE of PERCEIVED EXERTION
Warm Up
5-15 minutes
Conditioning Bout
20-30 minutes
Maximum Rate
Target Heart Rate
H
E
A
R
T
R
A
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Resting Rate
Cool Down
5-15 minutes
Oxygen
Debt
and Deficit
Oxygen
DEBT
& Oxygen
DEFICIT
Oxygen Deficit
“Steady State”
VO2
VO2
Oxygen Debt
(EPEOC)
Untrained or people with
certain cardio-respiratory
diseases will have larger
DEBTS and DEFICITS
Rest
Onset
EXERCISE TIME
Termination
Oxygen Deficit due to:
• delay in time for aerobic ATP production to supply energy
Oxygen Debt due to:
• resynthesis of PCr (creatine phosphate), ATP
• replace oxygen stores
• lactate conversion to glucose
• Change in HR, respiration, body temperature