Transcript cardio
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 • • • • 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 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 • • • • 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 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 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 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 • 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. 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: • • • • • 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. • Frequency – how often training occurs during a week – 3 X wk – 7 X wk – 10 X wk (two a days) F.I.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 F.I.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. • Time – How long the training session lasts – Ex: 20 minutes, 5 miles