Transcript PPT - Lemon Bay High School

Fitness Foundations
Module 3: Cardiorespiratory Fitness
INTRODUCTION TO
CARDIORESPIRATORY FITNESS
Cardiorespiratory System
The cardiorespiratory system is composed of two
systems:
• The Cardiovascular System,
consists of the heart, blood, and
blood vessels
• The Respiratory System includes
the airways, lungs, and the
respiratory muscles
Cardiovascular System
The Heart
• A muscular pump that
contracts to push blood
throughout the body
– The heart is often
referred to as a double
pump
• Composed of Cardiac
Muscle
Cardiac Muscle Contraction
• Cardiac muscle fibers are shorter and more
tightly connected.
– Enables the contraction of one fiber to stimulate
the others to contract synchronously
• All cardiac muscle fibers have a built-in
contraction rhythm, and the fibers with the
highest rhythm determine the heartbeat or
heart rate.
– Typical discharge rate (heart rate) is 70–80 beats
per minute
Cardiac Muscle Contraction
• Specialized conduction system of
cardiac muscle that provides the
rhythm for the heart rate includes:
– Sinoatrial (SA) node
• Located in the right atrium.
• Called the “pacemaker”
because it initiates the
heartbeat
– Internodal pathways
• Transfers the impulse from the
SA to the atrioventricular (AV)
nodes
– Atrioventricular (AV) node
• Delays the impulse before
moving on to the ventricles
– Atrioventricular (AV) bundle
(bundle of His)
• Passes the impulse to the
ventricles for contraction via
the left and right bundle
branches of the Purkinje fibers.
Cardiovascular System
Structure of the Heart:
• Composed of four hollow
chambers
• Each side has two chambers:
– Atrium (smaller
chambers on top)
– Ventricles (larger
chambers on bottom)
Cardiovascular System
Function of the Heart:
• The amount of blood
pumped out with each
contraction (beat) called
stroke volume (SV)
• The rate at which the heart
beats is the heart rate (HR)
• Cardiac Output is the
amount of blood pumped by
the heart per minute.
Monitoring Heart Rate
• Place index and middle fingers around the backside of
the wrist (about one inch from the top of wrist, on the
thumb side).
• Locate the artery by feeling for a pulse with the index
and middle fingers. Apply light pressure to feel the pulse.
• When measuring the pulse during rest, count the
number of beats in 60 seconds. When measuring the
pulse during exercise, count the number of beats in 6
seconds and add a zero to that number.
– Example: Beats in 6 seconds = 17. Add a zero = 170.
Pulse rate = 170 bpm
Cardiovascular System
Blood consists of:
• Plasma that contains nutrients
such as glucose, hormones, and
clotting agents
– 55% of blood is plasma
– 92% of plasma is H2O
What happens when you become
dehydrated?
• Three types of cells:
– Red blood cells –carry O2
– White blood cells – Fight
Infection
– Platelets – Assist in clotting
Cardiovascular System
Functions of blood:
• Transportation - of O2 & CO2
• Regulation – of heart rate,
metabolism & other body
functions.
• Protection – from diseases
through white blood cells
Cardiovascular System
Blood vessels form a closed
circuit of hollow tubes that
consist of:
• Arteries – carry blood away
from the heart (largest is the
aorta)
• Veins – collect blood from
capillaries to transport blood
back to the heart
Respiratory System
This system consists of the lungs and
respiratory passageways that:
• Collect oxygen from the external
environment and transport it to the
bloodstream
• Collect Carbon Dioxide from the
bloodstream and carry it out of the
body
Respiratory System
• The respiratory pump is composed of the
skeletal structures and soft tissues that work
together to allow proper breathing mechanics.
• Inspiration-Breathing In
• Expiration- Breathing Out
Respiratory Pump
• Bones
– Sternum, ribs, vertebrae
– Muscles
• Inspiration: Diaphragm, external intercostals, scalenes,
sternocleidomastoid, pectoralis minor
• Expiration: Internal intercostals, abdominals
Respiratory Passageways
• Air must have
passageways to funnel it
in and out of the lungs
for proper utilization.
• Respiratory passageways
are divided into:
– Conduction
passageway
– Respiratory
passageway
Respiratory Passageways
• Conduction passageways
– Nasal cavity
– Oral cavity
– Pharynx
– Larynx
– Trachea
– Right and left pulmonary bronchi
• Respiratory passageway
– Alveoli
– Alveolar sacs
Cardiorespiratory System Function
• This system supports the
human movement
system with many
essential elements while
removing waste
products.
• Any changes to normal
breathing patterns can
affect the normal
response to exercise.
Respiratory System
• The amount of oxygen you consume at rest is
3.5ml of oxygen per kilogram of body weight
every minute
• This equates to 1 Metabolic Equivalent (MET)
• Maximal Oxygen Consumption (VO2max) is
the highest rate at which oxygen can be
inhaled and utilized by the body at maximal
physical exertion.
Dysfunctional Breathing
• The importance of all systems in the body
working synergistically can be further
demonstrated in the intimacy between the
cardiorespiratory system and the HMS.
• If there is a dysfunction in the
cardiorespiratory system, this can directly
impact the components of the HMS and
perpetuate into further dysfunction.
Cardiorespiratory System Function
Common abnormal breathing scenarios
include:
• The breathing pattern becomes rapid
and is shallow (chest breathing).
• It can become Habitual and cause
overuse of muscles: scalenes,
sternocleidomastoid, levator
Scapulae and upper trapezius
• The respiratory muscles play a major
postural role in the human
movement system.
Muscles of respiratory pump
Trapezius & Pectoralis Minor
Cardiorespiratory System Function
Excessive breathing (short,
shallow breaths):
• Inadequate oxygen and retention
of waste within muscles that can
create fatigued, stiff muscles
• Inadequate joint motion of the
spine and rib cage from improper
breathing causes joints to become
restricted and stiff
INTRODUCTION TO
CARDIORESPIRATORY TRAINING
Cardiorespiratory Fitness
• Cardiorespiratory fitness:
Ability of the circulatory and
respiratory systems to supply
blood carrying oxygen to
muscles during physical activity
• Integrated Cardiorespiratory
Training: Programs that
systematically progress clients
to achieve desirable
adaptations
Cardiorespiratory Fitness
Cardiorespiratory fitness training programs should
include these 3 phases:
• Warm-up (5 – 10 Minutes)
• Conditioning
• Cool-down (5 – 10 Minutes)
Warm-Up Phase
A warm-up prepares the body for
physical activity and contains:
• General warm-up
Movements not specific to the
actual exercise to be performed
• Specific warm-up
Movements that closely mimic
those of the actual exercise to be
performed
General Warm Up
General Warm Up Exercises
• Treadmill
• Stationary Bike
• Stair Climber
• Rower
• Elliptical
• Jogging
• Swimming
Specific Warm Up
Specific Warm Up Exercises – exercises that closely
mimic the activity/sport
• Hip Swings
• Prisoner Squats
• Lunge walks (with or with out rotation)
• Lateral tube walking
• Medicine ball lifts
• Single leg squats
• Activities of sport at lower levels
Conditioning Phase
Benefits of Cardiorespiratory Training
•
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Stronger and more efficient heart
Improved ability to pump blood
Reduced risk of heart disease
Lower resting heart rate
More efficient breathing
Reduced cholesterol levels
Improved ability of muscles to use oxygen
Improvement in mental alertness
Cool-Down Phase
• A cool-down provides the body with a smooth
transition from exercise back to a steady state of
rest.
–
–
–
–
Decrease blood pooling
Decrease lactic acid
Decrease heart rate
Decrease respiration
Cool Down
The FITTE Principle
When considering the exercise program:
• Frequency―refers to the number of training sessions
in a given time period (usually a week)
• Intensity― refers to the level of demand an activity
places on the body (usually given as a percentage)
• Time―Refers to the time engaged in exercise
(usually given in minutes)
• Type―Refers to the mode of activity
• Enjoyment―Refers to the amount of pleasure
derived from an exercise
Exercise Intensity Prescriptions
Methods
• Peak VO2 Method
– The gold standard. After finding the VO2max, the
prescription is then written according to a % of
that value.
• VO2 Reserve Method
– Now the preferred method for exercise
prescription from the ACSM.
– Requires knowing the VO2max, then the use of a
calculation to find the required work zones.
VO2 Max Testing
Exercise Intensity Prescriptions
Methods
• Peak Metabolic Equivalent (MET) Method
– Used to describe the energy cost of physical activity as
multiples of resting metabolic rate.
• Peak Maximal Heart Rate (MHR) Method
– MHR=220-Age
– 60% - 85% of MHR
– Accurate to within 10-12 bpm
• HR Reserve (HRR) Method (Karvonen Formula)
– THR=[(HRmax-HRrest) x desired intensity] + HRrest
Training Heart Rates
• Using both the Peak Maximal Heart Rate
Method and the Heart Rate Reserve Formula
figure out your training heart rates.
• Compare these two values.
Bruce Protocol Chart
MET CHART
Exercise Intensity Prescriptions
Methods
• Ratings of Perceived Exertion (RPE)
– Utilizing the Borg scale of 6-20 the client should
feel like they are working at a 12-14 for somewhat
hard (fig. 8.2 p. 212).
– This is a subjective rating that relies on the
perception of the client.
• Talk Test Method
– If the client is unable to carry on a simple
conversation during exercise (yes and no
responses) then they are working too hard.
Borg Scale
Exercise Intensity Prescriptions
Methods
Recommended Activity Levels
The 2008 Physical Activity Guidelines for Americans
recommends adults engage in:
CARDIORESPIRATORY TRAINING
METHODS
Specificity
SAID Principle
•Specific
•Adaptations to
•Imposed
•Demands
Stage Training
• Stage training ensures progress in an organized
fashion to ensure continued adaptation and
minimize the risk of overtraining and injury.
– Stage Training – keep the training in stages or zones
and vary them to minimize adaptation
• Vary by day, week, and month
– Avoid Overtraining
– Signs of Overtraining
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Lack of motivation
Soreness following big workouts
Stop seeing results/gains
Restless and loose focus (overwork of nervous system)
Chronic soreness is joints and muscle
Sick more often
Stage Training
Stage Training I
• Stage I is designed to improve fitness levels in
apparently healthy sedentary clients using a
target heart rate.
• Clients should start slowly and gradually work up
to 30-60 minutes of continuous exercise in Zone I.
• It may take a client 2-3 months to get to a point
where they are able to move into Stage II
Training.
Stage Training II
Stage II is designed for clients with low-to-moderate
fitness levels who are ready to begin training at higher
intensity levels.
Interval training
Stage Training III
Stage III is for the advanced client who has a high fitness level
and will use heart rate zones one, two, and three.
Circuit Training
• Circuit training is a time-efficient manner in which to
train a client.
• Circuit-training programs can contain:
– Strength-training exercises, one after the other,
with minimal rest
– Traditional exercise (strength)
– Flexibility exercise
– Cardiorespiratory fitness
Postural Considerations
Clients Who Possess a Rounded Shoulder and/or
Forward Head Posture (Upper Crossed Syndrome):
• Watch closely for rounding of shoulders and a
protruding head (moving forward) when
stationary bicycles, treadmills, and elliptical
trainers are used.
• Watch for grasping of handles, either
oversupinated (palms up) or overpronated (palms
down), when steppers or treadmills are used.
• Watch for excessive cervical extension (looking
up) or rotation of the head to view television in
settings where a television is present.
Postural Considerations
Postural Considerations
Clients Who Possess an Anteriorly Rotated Pelvis
(hips tilted forward) and Arched Lower Back (Lower
Crossed Syndrome):
• If bicycles or steppers are used, emphasize
stretching techniques for the hip flexors before
and after use.
• Treadmill speed should be kept controllable to
avoid overstriding.
Postural Considerations
Postural Considerations
Clients Whose Feet Turn Out and/or Knees Move In
(Pronation Distortion Syndrome):
• Watch closely for these kinetic chain deviations.
• Emphasize proper flexibility of the ankle joint for
all cardio equipment using lower extremities.
• Emphasize flexibility exercises and controllable
speed for treadmill and stepper equipment.
Postural Considerations