Transcript Basics of Cardiorespiratory Endurance

BASICS OF
CARDIORESPIRATORY
ENDURANCE
Heart, lungs, and circulation
 What role does your heart and lungs play in
circulation?
Aerobic activities and the body
 Aerobic activity- continuous, use large
amounts of oxygen
 Raises heart rate
 Strengthen heart and lungs
 Makes muscles more efficient at using oxygen
The heart
 Main organ of the
circulatory system
 About size of fist
 Hemoglobin is an iron rich
compound in the blood
that helps carry the
oxygen
 O2 helps cells produce
energy needed
F.Y.I.
 At rest, heart beats average of 72
times/minute
 During activity it increases up to 2.5 times
faster
 The amt. of blood pumped per beat of the
heart, stroke volume, also increases.
 Why?
Blood vessels
 Blood travels
through vessels
 3 types:
 arteries-carry blood
from heart to major
extremities-arms, legs.
Head
 Capillaries-deliver o2 to
individual cells
 Veins-deliver blood
back to heart
Respiratory system
 Exchanges gases
between your body and
environment
 Lungs get power from
 diaphragm-muscle found
between chest cavity and
abdomen
 intercostal musclesbetween ribs
 Healthy people breathe
about 6 liters of air/min;
up to 100 during exercise
Benefits of aerobic activity
 Regular aerobic activity:

stroke volume

RHR
 Breathe easier
 Work easier
Long term benefits
 Cardiorespiratory endurance- ability of body to
work continuously for extended periods of time
 People with high endurance have lower risk of:
 Cvd, diabetes, and obesity
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energy
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stress
 Look and feel better
 Live longer
Quiz!!
 1.
1. Define aerobic activity
2. What two body systems are most
immediately involved in aerobic
conditioning?
3. What are 3 vessels that transport blood?
4. What is stroke volume?
5. What are the two muscles involved with
breathing?
PROBLEMS AND CARE OF
YOUR HEART AND LUNGS
Risk factors and lifestyle
disease
 Heart disease, lung cancer, and other
problems with the circulatory and respiratory
systems are referred to as lifestyle diseases.
 Some risk factors are:
 Inactivity
 Overweight
 Smoking/tobacco
 Eating high fat diets
Cardiovascular disease
 Aka: CVD- any medical disorder that affects
the heart or blood vessels
 Leading cause of death in U.S.
 Atherosclerosis-fatty deposit called plaque
builds up inside arteries, restricting or
stopping blood flow
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Linked to cholesterol levels
Regular activity reduces LDL and raises HDL
HDL- “HEALTHY” CHOLESTEROL
LDL- BAD CHOLESTEROL
HEART ATTACK
 Results from blockage of a blood vessel that
feeds the heart muscle
 symptoms:
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tightness in chest
pain in left arm
Sweating
Nausea
shortness of breath
 Loss of blood to heart causes heart to stop
beating
 Regular activity reduces your risk!!!
Stroke
 Blood flow to a person’s brain is interrupted
or cut off entirely by the blockage of an artery
 Warning signs:
 Sudden numbness in face, arm, or leg
 Sudden confusion, slurred words
 Sudden vision problems
 Sudden motor loss, dizziness, balance loss
 Sudden severe headache
 Regular activity reduces risk
Location, Location, Location!!!
According to studies conducted by the U.S. Center for Disease Control
where you live might affect your exposure to factors causing heart disease
(i.e. environmental pollution, daily stress, lifestyle behaviors).
Diseases of the lung
 Lung cancer and
emphysema
 Half of lung cancer
deaths are linked to
smoking
Deaths per year:
 Smoking-400,000
 Car accidents-42,000
 Alcohol-36,000
 AIDS-16,000
Emphysema
 Small airways of the lungs
lose their normal
elasticity, making them
less efficient in helping to
move air in and out of the
lungs
 Once tissues have been
damaged, they can never
be restored!!
 Difficulty breathing and
develop chronic cough
 Most all cases are caused
by smoking
“An ounce of prevention is
worth a pound of cure”
 Avoid tobacco
 Maintain healthy
weight
 Eat healthy
 Have regular
checkups
Blood pressure
 Force of blood in the main arteries
 Pressure against arteries at greatest point is
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called systolic pressure
Lowest point is called diastolic pressure
Reported in 2 #’s: systolic over diastolic
140/90 and below is normal
What can change your blood pressure?
Measuring Cardiorespiratory
Endurance
 Experts measure endurance in terms of
maximal oxygen consumption-VO2 max.
 The largest amount of oxygen your body is
able to process during strenuous aerobic
exercise.
 Measures amt. of o2 in milliliters per kg of
body weight per minute.
 More aerobically fit you are, the higher your
VO2 max will be
Factors Affecting
Cardiorespiratory Endurance
 Age- gradual decline after 25 yrs due to
hearts inability to work as efficiently as it
used to
 Heredity- male vs. female
 Males have less fat, larger muscles, higher fitness
 Body composition-body fat influences
endurance
 Level of conditioning-up to you to improve
Benefits of Cardiorespiratory
Endurance
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Lower RHR
Lower BP
Higher HDL
Lower risk of CVD
Higher ability to use fat for energy
Increase bone strength-prevent osteoporosis
Control body weight
Increase muscle mass
Reduce stress
Improves confidence
Increases overall health; live longer
Making the Most of What You
Have
 Start while you are young
 Stay active
 Pay attention to factors you can control
 Make your body work for you rather than
against you
VO2 MAX
 Activity level, gender, and age are all factors
that affect VO2 max. Which factors can you
control?
Review quiz
1. What is VO2 MAX?
2. Explain why males on average have a higher
VO2 max levels than females.
3. Name 2 factors that influence a person’s
cardiorespiratory endurance level.
4. Name 2 benefits of maintaining a high
cardiorespiratory endurance level
5. How do slow twitch fibers differ from fast
twitch fibers?
RPE-rate of perceived
exertion
10.-maximum exertion
9. -extremely hard
8. -vigorous
7. -hard
6. -somewhat hard-moderate
5. -light
4. -very light
3. -extremely light
2. -little exertion
1. -no exertion at all
AEROBIC VS. ANAEROBIC
ACTIVITIES
What is anaerobic fitness?
 requires high intensity
 only a few seconds or
minutes
 Anaerobic means:
without o2
Anaerobic activities
 Ex: Sprinting
 Working very hard for short time
 Require large amts. of energy that your body
can’t meet for very long
 Heart can’t supply enough o2 to your tissues
to meet the demand
 Your ability to work anaerobically depends on
the ability of your tissues and organs to
function with limited amounts of o2
Aerobic vs. anaerobic work
 When you can meet your energy needs, you
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are working aerobically
When you can’t, it’s anaerobic
Talk test carrying on a conversation during
the activity
If you are unable to talk-?????
able=????
Interval training
 program in which high intensity physical
activities alternate with low intensity recovery
bouts for several minutes at a time
 Ex: springing straights, walking curves on the
track
Advantages of interval
training
 Allows you to work at higher intensities for
longer times
 Increasing intesnity level for short periods
during workouts enables your body to burn
lots of calories
 Increases ability to work at higher intensities
 Improves skill related fitness and health
related fitness simultaneously