KIN 217

Chapter3

CardiorespiratoryEndurance

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CardiorespiratoryEndurance

§  Theabilityofthebodytoperformprolonged,large-muscle,dynamicexerciseatmoderatetohighlevelsofintensity

§  Thisisakeyhealth-relatedcomponentoffitness

§  Havinganunderstandingofthebodyprocessesinvolvedincardiorespiratoryenduranceexercisecanhelpyoudesignasafeandeffectivefitnessprogramformanyindividuals

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TheCardiorespiratorySystem

§  Consistsoftheheart,thebloodvessels,lungsandtherespiratorysystem

§  Itsfunctionsú  Deliveryofoxygenandothernutrients

ú  Removalofcarbondioxideandothermetabolicwaste

   Lacticacid,creatinekinase

ú  Thermoregulation-surfacetovolumeratio

ú  Maintenanceofacid–basebalanceandoverallbodyfluid

balance

ú  Immunefunction 2/17/16

TheCardiorespiratorySystem

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TheHeart

§  Thehearthasthefollowingcharacteristics:

   4chambers

   Sizeofafist

   Locatedjustbeneaththesternum

   Thesinoatrial(SA)node:isabundleofspecializedcellslocatedintherightatriumthatinitiatestheheartbeat.

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TheHeart

§  It’sfunctionistopumpbloodthrough2separatecirculatorysystems

  Pulmonarycirculation

­  Rightsideoftheheartpumpsbloodtothelungs

  Systemiccirculation

­  Leftsideoftheheartpumpsbloodthroughtherestofthebody

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TheCirculatorySystem

•  Heart

•  Pumpsblood

•  Arteriesandarterioles

•  Carrybloodawayfromtheheart

•  Capillaries

•  Exchangeofnutrientswithtissues

•  Veinsandvenules

•  Carrybloodtowardtheheart

•  Systemic circuit

•  Pumps oxygenated blood to the whole body via arteries

•  Returns deoxygenated blood to the right heart via veins

•  Pulmonary circuit

•  Pumps deoxygenated blood to the lungs via pulmonary arteries

•  Returns oxygenated blood to the left heart via pulmonary veins

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BloodPressureTheforcesthatcirculatingbloodexertsonthearterialwalls

BP=CardiacOutput(HRxSV)xTotalPeripheralResistance(TPR)

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§  Therearetwospecificpressuresmeasured

ú  Systolicbloodpressure(SBP):Heart’scontraction

   isthehighestpressurewithinthevascularsystem

generatedduringcardiaccontraction

ú  Diastolicbloodpressure(DBP):Heart’srelaxation

   isthelowestpressurewithinthevascularsystemwhenthe

heartisrelaxed

BloodPressure

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Hypertension

§  Hypertension:occurswhentoomuchforceorpressureisexertedagainstthewallofthearteries.

§  Riskfactorforcardiovasculardisease(CVD).

§  Primaryhypertension:noknowncause

§  SecondaryHypertension:causedbyknownendocrinedisorders(Aldosterone)

§  Optimal:120mmHg/80mmHg

§  Hypertension:140mmHg/90mmHg

§  Hypotension:<90mmHg/<60mmHg2/17/16

TheRespiratorySystem

§  Functions:

ú  Providesameansofgasexchangebetweentheenvironmentandthebody(SuppliesO2tothebodyandCarriesCO2away)

ú  Playsaroleintheregulationofacid-basebalanceduringexercise

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TheRespiratorySystem

§  Pressurechangesbroughtaboutbythecontractionandrelaxationofthediaphragmandribmuscleallowairtobedrawnfromtheatmosphereintothroat

§  Eventuallyflowfromthebronchitoairsacscalledalveoli

§  Gasexchangeoccursatthealveoliandallowsoxygentoreturntotheheartandsystemicsystemwhileremovingcarbondioxide.

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EnergyProduction

§  Metabolismisthesumofallchemicalprocessesnecessarytomaintainthebody

§  Metabolicrateistheefficiencyatwhichyourbodyusesenergy

§  Thebodyconvertschemicalenergyfromfoodintosubstancesthecellscanuseasfuel

ú  Carbohydrates

   Glucoseand/orGlycogenú  Protein

ú  Fats

§  ATP(adenosinetriphosphate)isthebasicformofenergyusedbycells

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ThreeEnergySystems§  The3energysystemscreateATPandhelpfuelcellularactivity

   ImmediateEnergySystem(explosive)­  10orfewerseconds

­  ATPstoresandcreatinephosphate(CP)

   NonoxidativeEnergySystem(anaerobic)

­  10to120seconds

­  CreatesATPbybreakingdownglucoseandglycogen

   OxidativeEnergySystem(aerobic)

­  Anyactivitygreaterthan120seconds

­  OxygenrequiredtocreateATP

­  Mitochondria

­  MaximaloxygenconsumptionorV02max

Theenergysystemscanalsobeusedincombinationduringexercise,basedupontheintensityanddurationoftheactivity

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EPOC

§  Exercise§  Post§  Oxygen§  Consumption

ú  Conceptthatyouburncaloriesafteryouexercisebecauseyourbodyrequiresenergytorepairdamagedcells.Themoreintensetheexercise,thelongerrecoverytime.

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CO2

GYL

CO

LYSI

S

KREBS CYCLE ELECTRON

TRANSPORT SYSTEM

Glucose,Glycogen

Fat, Protein

H2O O2

ATP

ATP

Creatine Phosphate

ATP

ThreeEnergySystems

1.  ATP-PCrsystem

2.  Glycolyticsystem

3.  Oxidativesystem

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BenefitsofCardiorespiratoryEnduranceExercise

§  Improvedcardiorespiratoryfunctioning

§  Improvedcellularmetabolism

§  Reducedriskofchronicdiseaseú  Cardiovasculardiseasesú  Type2diabetesú  Osteoporosis

§  Bettercontrolofbodyfat

§  Improvedpsychologicalandemotionalwell-being

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Immediateandlong-termeffectsofregularcardiorespiratoryenduranceexercise

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AssessingCardiorespiratoryFitness

§  Thefollowingareconsideredsimpleassessmentteststoestimateformaximaloxygenconsumption(within+10-15%oftheresultsofalabtest):

   The1-milewalktest

   The3-minutesteptest

   The1.5-milerun-walktest

   12minuteswimtest

Lab 3.1 provides detailed instructions for each test 2/17/16

Lab3.1

§  http://www.mhhe.com/socscience/hhp/fahey/labs/lab03_1.htm

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CheckingYourPulse

§  Countbeats

ú  for10secondsandmultiplytheresultby6togetrateinbeatsperminute

ú  Or15secondsandmultiplytheresultsby4togettherateinbeatsperminute

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•  Mets1=BasalmetabolicrateatrestThereareanumberofactivitiesyoucandotoincreaseit:parkfurtherfromclassridebiketoclassskateboardhousework-vacuumetc.Yardwork/construction

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DevelopingaCardiorespiratoryEnduranceProgram

§  Settingrealisticgoalsú  Whatisyourgoal?Writeitdownnow.

§  Setyourstartingfrequency,intensity,anddurationú  ApplyingtheFITTequation

   Frequency(3-5x/wk)

­  Areyouhereyet?

   Intensity(TargetHeartRate)­  Whatisyourgoal?

   Time(30-60min)

   Typeofactivity:Whatisyourmaintype?

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§  Warmupandcooldown:ú  Whatiswarmup?

Whatiscooldown?

Whenshouldyoustretch?

§  Choosesuitableactivities§  Adjustyourprogramasyouimprove.

ú  Whatdoesthismean?

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TargetHeartRateDetermining

§  Estimateyourmaximumheartrate(MHR)ú  220–yourage=MHR

§  MultiplyyourMHRbyselectinganappropriaterangeof65%-90%ú  Peoplewhoareunfitshouldstartat55%ofMHR

§  Example:19-year-oldú  MHR=220–19=201

ú  65%trainingintensity=0.65X201=131bpm

ú  90%trainingintensity=0.90X201=181bpm

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TargetHeartRateRangeand10-SecondCounts

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RatingsofPerceivedExertion(RPE)

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HowdopeopleuseratingofPerceivedExertion(RPE)?

Maxtestsprimarily

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TheFITTPrinciple

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BuildingCardiorespiratoryFitness

§  Yourfitnessimproveswhenyouoverloadyourbody

§  Initialstage(3–6weeks):3–4daysperweek,lowendoftargetheartratezone,~30minutes

§  Improvementstage(4–6months):3–5daysperweek,middletoupperendoftargetheartratezone,25–40minutes

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MaintainingCardiorespiratoryFitness

§  MaintenanceStageú  Improvementstofitnessarenotindefinite

ú  Therecomesatimewhenyourfitnesslevelswillreachalimit

ú  Bythe4th–6thmonth,youmayreachanacceptableleveloffitnessandwishtomaintainthisbycontinuingevery3rdday

ú  Reachingthislevelrequiressettingnewgoalsoradjustmentstomaintainmotivation

ú  Cross-trainingcanhelpboostenjoymentandpreventinjuries

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ExerciseSafetyandInjuryPrevention

§  HotWeatherandHeatStressConsiderations§  Beawareofhotweatherconcernswhenexercisingunderstressfulconditions,resultinginthefollowing:§ Dehydration§ Heatcramps

§ Heatexhaustion§ Heatstroke§ Medicalemergency;thevictimshouldbetransportedtothehospital

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Hotactivities

§  WhataboutHOTyoga?§  Exercisingwhenitisveryhumid?§  ExercisingwhenitisHotandHumidtogether?

§  TheriskfordevelopingheatillnessisextremelyhighwhentheWet-BulbGlobeTemperatureisgreaterthan82°F(28°C)

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§  TheWetBulbGlobeTemperature(WBGT)isameasureoftheheatstressindirectsunlight,whichtakesintoaccount:temperature,humidity,windspeed,sunangleandcloudcover(solarradiation).

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§  TheWetBulbGlobeTemperature(WBGT)isameasureoftheheatstressindirectsunlight,whichtakesintoaccount:temperature,humidity,windspeed,sunangleandcloudcover(solarradiation).ThisdiffersfromtheHeatIndex,whichtakesintoconsiderationtemperatureandhumidityandiscalculatedforshadyareas.Ifyouworkorexerciseindirectsunlight,thisisagoodelementtomonitor.Militaryagencies,OSHAandmanynationsusetheWBGTasaguidetomanagingworkloadindirectsunlight.

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Examples

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§  Heatcrampsú  Causes:Sodiumlossesanddehydrationú  Prevention:Properhydrationandliberallysaltfood

§  Heatexhaustionú  Causes:Failureofcardiovascularsystem’sduetodehydrationú  Treatment:Movetocoolerenvironment,oral/intravenoussaline

§  Heatstroke:(>40°C=104f)medicalattentionú  Cause:Failureofthebody’sthermoregulatorysystemú  Treatment:Rapidlycoolbodyincoldwateroricebath

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ExerciseSafetyandInjuryPrevention

§  ColdWeatherConsiderations

ú  Inextremecoldweather,problemscanarisebaseduponadropinbodytemperature

ú  Beawareofthefollowingconcernswhenexercisingincoldenvironments:

   Hypothermia

   Frostbite

  Windchillconcept

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HypothermiaandFrostbite

•  Hypothermia

•  Abilityofthehypothalamustoregulatebodytemperatureislostifbodycoretemperaturedropsbelow34.5°C(94.1°F)

•  Hypothermiacausesheartratetodrop,fromimpairedcardiacconductionthroughtheSAnode

•  Decreasedrespiratoryrateandvolume

•  Frostbite

•  Exposedskincanfreezequickly

•  Thiscanleadtogangreneandlossoftissue2/17/16

ExerciseInjuries§  Consultaphysicianforseriousinjuriesandthosethatdonot

improvewithinareasonableamountoftime

ú  Headandeyeinjuries(concussion)

ú  Possibleligamentinjuries

ú  Brokenbones

ú  Internaldisorders:chestpain,fainting,elevatedbodytemperature,intolerancetohotweather

§  ManagingminorexerciseinjuriesincludeusingthefollowingacronymcalledRICE

ú  Rest

ú  Ice

ú  Compression

ú  Elevation2/17/16

Whatdoyoudoifyoucutyourself(fingeretc?)§  Raiseitaboveyourheartifpossible

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PreventingInjuries

§  Trainregularlyandstayincondition

§  Graduallyincreasetheintensity,duration,orfrequency

§  Avoidorminimizehigh-impactactivities,alternatethemwithlow-impact

§  Getproperrest

§  Drinkplentyoffluids

§  Warmupandcooldown

§  Achievenormalrangeofmotioninyourjoints

§  Useproperbodymechanics

§  Don’texercisewhenyouareillorovertrained

§  Useproperequipment

§  Don’treturntonormalexerciseprogramuntilathleticinjurieshavehealed

§  RESTDAY 2/17/16