Transcript The Cardiorespiratory System

Chapter 3 Lecture
Conditioning Your
Cardiorespiratory
System
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Learning Outcomes
• Explain how cardiorespiratory fitness is a key
component of your overall fitness and wellness.
• Identify the key structures of the
cardiorespiratory system and state how they
work together to provide oxygen to the body.
• Outline how the three metabolic systems provide
energy for exercise.
• Describe the fitness and wellness benefits you
can get from cardiorespiratory training.
• Assess your cardiorespiratory fitness level on a
regular basis using a variety of methods.
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Learning Outcomes continued
• Set and work toward appropriate
cardiorespiratory fitness goals.
• Implement a cardiorespiratory exercise plan
compatible with your goals and lifestyle.
• Incorporate strategies to prevent injuries during
cardiorespiratory training.
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The Cardiorespiratory System and Fitness
• Cardiorespiratory Fitness
– The ability of the cardiovascular and
respiratory systems to supply oxygen and
nutrients to large muscle groups to sustain
dynamic activity
• Respiratory System (Pulmonary System)
– Air passageways and lungs
• Cardiovascular System
– Heart and blood vessels
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The Cardiorespiratory System
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How the Cardiorespiratory System Works
• Air Passageways
– Warm, humidify, and filter incoming air,
promoting optimal gas exchange (delivering
oxygen and removing carbon dioxide)
• Lungs
– Facilitate the movement of oxygen into the
blood and the exchange of oxygen and
carbon dioxide—a process called respiration
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The Respiratory System
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How the Cardiorespiratory System Works
continued
• Heart
– Four chambers that pump blood through two
different circulatory systems
• Pulmonary system: blood circulates from the heart
to the lungs and back
• Systemic circuit: blood circulates from the heart to
the rest of the body and back
• Blood Vessels
– Transport blood throughout the body via
arteries (carry blood away from the heart) and
veins (carry blood back toward the heart)
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The Heart
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Three Metabolic Systems Deliver Essential
Energy
• ATP (adenosine triphosphate): a cellular form of energy
that must be constantly regenerated from energy stored
in your body and from the foods you eat
• Immediate energy system: quick access to energy for
"explosive" activities
• Nonoxidative (anaerobic) energy system: breaks down
glucose without oxygen quickly for activity needs in the
first three minutes of exercise
• Oxidative (aerobic) energy system: utilizes oxygen to
break down fat, glucose, and protein for sustained
activities
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Anaerobic vs. Aerobic ATP Production
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The Cardiorespiratory System at Rest
and during Exercise
• Resting Condition
– Homeostasis: a stable, constant internal
environment that the body seeks to maintain
while at rest
• Response to Exercise
– Cardiac output: the amount of blood exiting
the heart in one minute
– Increased heart rate and stronger
contractions result from physical activity
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How Aerobic Training Conditions the
Cardiorespiratory System
• Increases oxygen delivery to muscles
• Improves the transfer and use of oxygen
• Improves the body's ability to use energy
efficiently
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Effects of Cardiorespiratory Training
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Benefits of Improved Cardiorespiratory
Fitness
• Decreases risk of disease, including those risks
related to metabolic syndrome (obesity-related
risk factors)
• Helps control body weight and composition
• Improves self-esteem, mood, and sense of
well-being
• Improves immune function
• Improves long-term quality of life
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Assessing Your Cardiorespiratory Fitness
• Monitor your resting heart rate.
– Reflects general fitness level
– Involves taking your pulse
• Understand maximal oxygen consumption (VO2max).
– Measures the body's ability to use oxygen during
activity
– Most accurate measurements are done in a lab
setting
• Test your submaximal heart rate responses.
– Submaximal levels are compared to norms or
predictions
– Generally safer and easier to conduct than maximal
tests and may be done in the field or in a lab
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Determining Your Own Heart Rate
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Measuring VO2max
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Assessing Your Cardiorespiratory Fitness
continued
• Tests for cardiorespiratory fitness in the field and
classroom:
– 3-minute step test
– 1-mile walking test
– 1.5-mile running test
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Creating Your Own Cardiorespiratory
Program
• Set appropriate cardiorespiratory fitness goals.
– SMART goals: specific, measurable,
action-oriented, realistic, time-oriented
• Learn about cardiorespiratory training options.
– Classes
– Indoor workouts
– Outdoor workouts
– Differing workout formats
• Continuous training
• Interval training
• Circuit training
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Creating Your Own Cardiorespiratory
Program continued
• Apply the FITT Principles:
– Frequency
– Intensity
• Determine your heart rate
• Determine your rate of perceived exertion
• Perform the talk test
– Time/duration
– Type
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FITT Training Guidelines
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Target Heart Rate Guidelines
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The OMNI Scale of Perceived Exertion
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Cardiorespiratory Intensity Scales
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Creating Your Own Cardiorespiratory
Program continued
• Include Warm-Up and Cool-Down Phases
– Your sessions should consist of three key
components:
• Warm-up phase
• Cardiorespiratory endurance conditioning set
• Cool-down phase
• Plan for Proper Progression
– Follow the 10% rule: weekly increases
in frequency, intensity, and/or time should not
exceed 10%.
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Sample Cardiorespiratory Workout
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Maintaining Cardiorespiratory Fitness
• Understand the Stages of Progression
– Start-up phase:
• Pay attention to how you feel.
• Lasts approximately 2–4 weeks
– Improvement phase:
• Your body begins to adapt to greater activity.
• Lasts approximately 3–8 months
– Maintenance phase:
• You have attained a higher fitness level.
• Keeping your program consistent is key at this
stage.
• Lasts indefinitely
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Maintaining Cardiorespiratory Fitness
continued
• Record and Track Your Fitness Progress
– This helps identify patterns and problems.
• Troubleshoot Problems Right Away
– Don't let temporary setbacks take hold.
• Periodically Reassess Your Cardiorespiratory
Fitness Level
– Use Lab 3.2 to help you reassess your needs.
• Reassess Your Goals and Program as Needed
– Use your target dates to review your goals and
make adjustments that might be productive.
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Avoiding Injury during Cardiorespiratory
Exercise
• Design a personalized, balanced program.
• Wear appropriate clothing and footwear.
• Pay attention to your exercise environment:
– Heat cramps, heat exhaustion, heat stroke
– Hypothermia
– Air quality
– Hazards
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Avoiding Injury during Cardiorespiratory
Exercise continued
• Drink enough water.
– Avoid dehydration.
• Prevent and treat common injuries:
– Delayed-onset muscle soreness
– Muscle and tendon strains
– Ligament and joint sprains
– Overuse injuries
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Avoiding Injury during Cardiorespiratory
Exercise continued
• Treat injuries with RICE:
– Rest
– Ice
– Compression
– Elevation
– Seek medical attention if you are unsure of
the extent of your injury or if symptoms do not
subside within a few hours.
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Common Exercise Injuries
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Common Exercise Injuries continued
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Heart Rate: Radial Pulse
PLAY
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Exercise Video: Heart Rate: Radial Pulse
Heart Rate: Carotid Pulse
PLAY
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Exercise Video: Heart Rate: Carotid Pulse