Chapter 3 Cardiorespiratory Endurance - Sonoma … · Cardiorespiratory Endurance ... is the basic...
Transcript of Chapter 3 Cardiorespiratory Endurance - Sonoma … · Cardiorespiratory Endurance ... is the basic...
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