Transcript Performance Enhancement

Performance
Enhancement
Cardiovascular/Respiratory
Systems and Athletic
Performance
Functions of the
Cardiovascular System
• Deliver oxygen
& nutrients to
body tissues
• Carry wastes
from the cells
Anatomy of Cardiovascular
System
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Atrium
Ventricles
Tricuspid Valve
Bicuspid Valve
Anatomy of Cardiovascular
System cont.
• Pulmonary
Semilunar Valve
• Aortic Semilunar
Valve
• Superior & Inferior
Vena Cava
• Pulmonary Artery
• Pulmonary Vein
• Aorta
Learning Log
• Write down you 3 favorite pieces of the
heart and what they do.
• Why do we have a heart?
Hier Denn Da
Hier
Denn
Da
• Here-Then-There
– Here-Describe the start of the situation
– Then-In sentence form work through the process
• First…Then…Next…Then…Finally…
– There-Describe the end result
Anatomy of Cardiovascular
System cont.
• Arteries – Carry blood
away from the heart
• Veins – Carry blood
to the heart
• Capillaries –
microscopic vessels,
oxygen/nutrient
exchange
Functions of Respiratory
System
• Respiration – gas
exchange
• Ventilation –
inhaling & exhaling
air in & out of the
lungs
Anatomy of Respiratory
System
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Nose
Pharynx
Larynx
Trachea
Anatomy of Respiratory
System cont.
• Bronchi
• Bronchioles
• Alveoli
Blood Pressure
• Normal – 120/80 mmHg
• Systolic – heart is contracting
• Diastolic – heart is relaxing
Respiratory Rate
• Average – 12-18 bpm
Pulse rate
• Average
resting 60 –
100 bpm
• Carotid
• Brachial
• Radial
• Femoral
Blood Pressure Lab
Hier Denn Da
• Hier-State of the blood in the right
ventricle
– Oxygen content and systole or diastole
• Denn-Process to get to Da
• Da-State of blood in the right atrium
– Oxygen content and systole or diastole
Learning Log
• What was your favorite thing about
Christmas break?
• Name 2 things that you did that will
help you with the rest of the school
year.
Lung volume
• Tidal Volume – amount of air breathed
in & out during normal breathing
• Vital Capacity - amount of air breathed
in & out with max inspiration &
expiration.
• Spirometer – apparatus for measuring
lung volume
Cardiovascular
parameters
• Stroke volume – amount of blood the heart
ejects from 1 left ventricular contraction
– Average resting – 50-70 ml/beat
– Exercise – 110-130 ml/beat
• Cardiac output – amount of blood heart can
eject in 1 minute.
– Average resting – 5 L/min
– Exercise – 20-40 L/min
Learning Log
• If I wanted to improve my performance,
what would need to increase out of the
following items?
– Tidal volume
– Vital capacity
– Stroke Volume
– Cardiac output
Cardiovascular
parameters cont.
• During exercise oxygen demands to
working muscles increases driving the
increase of stroke volume and heart
rate, therefore increasing cardiac
output.
• Important to athletes – the stronger the
heart, the greater the stroke volume,
increasing the amount of oxygen
available to muscles.
Cardiovascular fitness
testing
• VO2max – how well a person can use
oxygen while exercising.
• More fit athletes will have a higher
VO2max.
• Average male athletes – 35 ml/min
• Average female athletes – 27 ml/min
• Requires lab equipment
Cardiovascular fitness
testing cont.
• Harvard Step Test
– Step up and down
on platform for 5
minutes
– Take heart rate 1,
2, & 3 after
finishing
Cardiovascular fitness
testing cont.
• 12 minute run/walk test – measure
distance covered in 12 minutes.
• Calculate estimated VO2max
– (22.351 X kilometers) - 11.288
Effect exercise has on
Cardiovascular & Respiratory
Systems (short term)
• Cardiovascular System
– Increased heart rate
– Decreased blood flow to non-muscular
tissue
– Dilation of capillaries to increase blood
flow to muscle tissue
– Increased arterial pressure
– Increased body temperature
Effect exercise has on
Cardiovascular & Respiratory
Systems (short term)
• Respiratory System
– Increased respiration rate
– Expiration requires energy
Effect exercise has on
Cardiovascular & Respiratory
Systems (long term)
• Reduction in BP
• Decrease in total cholesterol
• Decrease in body fat stores
• Decrease in feelings of anxiety,
tension, & depression
• Increased heart function
Learning Log
• What should a normal bout of exercise
look like?
• Is one part more important than
another?
Warm Up & Cool Down
• Warm Up
– Prepares body for training by increasing
muscle & body temp
– May include walking, jogging, slow cycling,
or anything that will allow the athlete to
gradually increase the intensity of their
specific sport.
Aerobic & Anaerobic
• Aerobic
– Body’s large muscles move in a rhythmic
manner for a sustained period of time.
Aerobic & Anaerobic
• Anaerobic
– Short period of activity where body is
working so hard demands for oxygen &
fuel exceeds the rate of supply
– Muscles have to rely on stored reserves
for fuel.
– Takes the body into state of oxygen debt.
Warm Up & Cool Down
• Cool Down
– Gradually slowing of exercise to allow all
body systems to return to a resting state.
– Best time to use static stretching to
increase flexibility
Cardiovascular Training
Methods
• Intervals – series of repeated bouts of
strenuous exercise alternated with
periods of relatively lighter exercise or
rest
• Advantages
– Control of stress, systematic approach,
observable progress, can be performed
anywhere, no special equipment
Cardiovascular Training
Methods cont.
• Intervals
– Overload accomplished by manipulation of
5 variables:
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Rate/distance of interval
# of reps
Rest time
Type of activity during rest
Frequency of training per wk
– Ex: running 4 X 200 m on the track at 75%
max speed w/ 4 min. rest
Cardiovascular Training
Methods cont.
• Fartlek – Swedish word “speed play”
– Alternating fast and slow running over natural
terrain
– Work & rest intervals not timed
– Builds both aerobic & anaerobic capacities
Cardiovascular Training
Methods cont.
• Fartlek
– Ex: while on a jog increasing pace every
now and then
Cardiovascular Training
Methods cont.
• Circuit –
series of
exercise
stations with
brief rest
intervals
between each
station.
Cardiovascular Training
Methods cont.
• Continuous – activity without rest
intervals.
– Usually between 60 – 80% max heart rate
– Should last at least 30 minutes.
– Threshold pace – comfortably hard pace
– Long slow distance – slower pace
maintain for longer periods of time.
F.I.T.T.
• Frequency – HOW OFTEN training
occurs during a week
– 3 X wk
– 7 X wk
– 10 X wk (two a days)
F.I.T.T.
• Intensity – HOW HARD the athlete
works
– Target Heart Rate
• 220 – age = Max Heart Rate
• Moderate intensity – 50-70% MHR
• Vigorous intensity – 70-85% MHR
Learning Log
•
Find resting heart rate (RHR)
• Male- (220-age)
• Female- (226-age)
• Subtract RHR
• Multiply by .6 and .8
• Add RHR to both numbers
•
Calculate a target heart rate for a 55 year old
man with a resting heart rate of 85.
F.I.T.T.
• Intensity
– Rate of Perceived Exertion (RPE)
• BORG scale
– Based on perceptions of physical exertions including
increased heart rate, respiration, sweating, & muscle
fatigue
– Scale – 6-20
– Moderate intensity = 12-14
F.I.T.T.
• Time
– HOW LONG the training session lasts
– Ex: 20 minutes, 5 miles
F.I.T.T.
• Type
• WHAT KIND
• Specificity
• Exercises correspond with goals
• Cross-training
• Walking & biking
• Football & weight training
• Dance & gymnastics