Transcript Cardiorespiratory Endurance

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
– Right (body)
– Left (lungs)
• Ventricles
– Right (lungs)
– Left (body)
• Tricuspid Valve
– Rt atrium/ventricle
• Bicuspid Valve
– Lt atrium/ventricle
Anatomy of Cardiovascular System cont.
• Pulmonary Semilunar Valve
• Aortic Semilunar Valve
• Superior & Inferior Vena Cava
– Deoxygenated blood to the heart
• Pulmonary Artery
– Take blood to the lungs from the
heart
• Pulmonary Vein
– Take blood to the heart from
lungs
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
-amount of pressure in the vascular system
• Normal – 120/80
mmHg
• Systolic – heart is
contracting (120)
• Diastolic – heart is
relaxing (80)
Respiratory Rate
• Number of times inhalation occurs in
one minute.
• Average 12-18 bpm (breaths per min)
Lets Practice
– 1 minute
– 30 sec x 2
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 the 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
What is VO2 Max?
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
1 lap = .150 km
10.75 laps = 1 mile
Male
VO2max
• Everyone is required to participate
– We will go to the indoor track
– I will time you for 5 minutes. (step test)
• We will then come back to class to
calculate your VO2max
– Result = 30000 / (pulse 1 + pulse 2 + pulse 3)
Gender
Excellent
Above
Average
Average
Below
Average
Poor
Male
>90.0
80.0-90.0
65.0-79.9
55.0-64.9
<55
Female
>86.0
76.0-86.0
61.0-75.9
55.0-60.9
<50
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 Blood Pressure
• 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 temperature.
– May include walking, jogging, slow cycling,
or anything that will allow the athlete to
gradually increase the intensity of their
specific sport.
• Should replicate what activity they are going to
perform, just at a lower intensity.
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.
• Circuit
– series of
exercise
stations with
brief rest
intervals
between
each station.
• Ex: Curves
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
– 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
LAB: Find your target heart range!
Rate of Perceived Exertion
F.I.T.
• Time
– How long the training session lasts
• Ex: 20 minutes, 5 miles