FITNESS 102 Cardiopulmonary Training. Fitness 102 Learning Goals Fitness 102 gives students the...
-
Upload
isaac-turner -
Category
Documents
-
view
223 -
download
6
Transcript of FITNESS 102 Cardiopulmonary Training. Fitness 102 Learning Goals Fitness 102 gives students the...
FITNESS 102
Cardiopulmonary Training
Fitness 102
Learning Goals Fitness 102 gives students the knowledge of how to
maximize their cardiovascular fitness.
By using heart rate monitors and various math equations students will learn how to take their pulse, as well as, how to find their target heart rate zones.
This information will teach students how they can increase their own athletic performance, lose body fat, or simply maintain optimum cardiovascular health.
Functions of the Cardiovascular System
Knowing the functions of the cardiovascular system and the parts of the body that are part of it is critical in understanding the physiology of the human body.
With its complex pathways of veins, arteries, and capillaries, the cardiovascular system keeps life pumping through you.
The heart, blood vessels, and blood help to transport vital nutrients throughout the body as well as remove metabolic waste.
They also help to protect the body and regulate body temperature.
Importance of training the Cardiopulmonary system*
Help reduce blood pressure*
Strengthens the heart and lungs*
Pushes cholesterol deposits out of the arteries*
Helps to maintain joint integrity*
Can lower your heart rate*
Helps reduce body fat*
Cardio-pulmonary system
How do we get our fuel to run the engine?
Bioenergetics
The way your body converts food into a usable form of energy*
More specifically…Fats*Carbohydrates*Proteins*
Bioenergetics
Body uses Fats, Carbohydrates, and Protein for energy by the three different energy systems.*
1. ATP-PC system (Phosphagen System) *2. Glycolysis* *3. Aerobic System* *
* These are aerobic systems*
ATP-PC System
Rapidly provides the body with ATPATP- Adenosine triphosphate (this is what
your body breaks everything down into for energy)
ATP
ATPATP
ADP
ADP
PC
PCATP
ATP-PC System*
This system only lasts about 7-10 seconds*Then exercise has to stop or slow down.Recovers after about 3 minutes of rest
high power, short duration
Lifting a heavy resistance for 3 repetitions
A short sprint
Pitching a baseball
ATP-PC System Reviewed
http://www.youtube.com/watch?feature=player_detailpage&v=wVfNVVTjBKU
Glycolysis*
Also provides ATP rapidly
Involves the breakdown of glucose or glycogen
You invest 2 ATP molecules and at the end you get 4*
During the process the glucose gets broken down and hydrogen ions are stripped away were the attempt will be to take them to the aerobic system.
Byproduct of Glycolysis will be pyruvate or LACTIC ACID.
moderate power/short duration
Glycolysis
Example: think of an all-out sprint, to a slower jog, to an eventual walk. That is the progression of the three energy systems when going all-out.
http://www.youtube.com/watch?feature=player_detailpage&v=r-OGtNorDf4
Glycolysis Reviewed
http://www.youtube.com/watch?v=EfGlznwfu9U&feature=player_detailpage
Aerobic System*
Made up of Krebs Cycle and electron transport chain
Fats, Carbs, and Proteins can be taken to the Krebs Cycle*
When hydrogen molecules get produced in Glycolysis if enough oxygen is present then they will be taken to the Krebs cycle*
Krebs cycle’s primary function is to take the potential energy from the hydrogen molecules and take them to the electron transport chain.
low power/long duration
Aerobic System Review
http://www.youtube.com/watch?feature=player_detailpage&v=p3newmyETuo
Aerobic System
In the ETT the hydrogen's combine with oxygen and other substrates to produce 3-4 ATP molecules
http://www.youtube.com/watch?feature=player_detailpage&v=X-ZZETT6F-s#t=95
Summary : The following is a chart summarizing the limits and characteristics of
each energy system.
http://www.youtube.com/watch?feature=player_detailpage&v=hGYD7aUi6fk
NOW You KNOW
Which energy
At the onset of cardiovascular exercise body goes through and oxygen deficit
Oxygen Deficit- Lack of (oxygen) O2 in the muscle at the beginning of exercise.*
Which energy
During Aerobic exercise such as swimming, biking, running, etc… the body primarily uses fat as a fuel
One reason why doing cardio burns body fat
Physiological effects of the Cardiovascular System*
Increase size in the ventricular chamber (Why)*
More capillaries that surround the muscle tissue (Why)*
More mitochondria in the cell (Why)*
Pulse Sites
Temporal Pulse
Carotid pulse
Pulse Sites
Brachial Pulse
Radial Pulse*
Pulse Sites
Femoral Pulse
Checking Pulse
When your checking your pulse or counting someone else's use the radial pulse
Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb.*
Count the # of beats for 60 sec. to receive someone's pulse.
Normal Pulse Rates
For ages 11 through adult 60 and 100 beats per minute (BPM)
For someone very physically fit - 40 to 60 BPM
For a child 1 & under- 100 to 160 BPMChildren 1 to 10 - 70 to 120 BPM (these are
all averages)
Activity
1. Take out a piece of paper and record your pulse
2. Record the pulse rates of each person in your group.
3. Are the pulse rates that you got similar to the pulse rates that your partners received for themselves (within 5 BPM)? If not what went wrong?
4. What is the range of pulse rates in the group?
5. Were there any variables that made someone's heart rate lower i.e.. Regular exerciser, medical condition, play a sport, smoker, etc…)?
Designing a cardiovascular workout
Est. Goals1. Lose weight/Body fat2. Just stay healthy/Get into better
shape3. Get better at a sport/faster at long
distance running
Designing a cardiovascular workout
Know what training zone to train in1. 55-65% of your VO2 max* Beginner fitness/Just want to stay healthy
2. 65-75% of your VO2 max* Average fitness level/Good fat burning zone
3. 75-85% of your VO2 max* High fitness level/Want to increase cardiovascular
performance athletically.
VO2 max- The amount of oxygen being consumed by the body.
Designing a cardiovascular workout
Find your Target Heart Rate (THR) or training heart rate
But First some Acronyms…
Max Heart Rate (MHR)Resting Heart Rate (RHR)Heart Rate Reserve (HRR)Target Heart Rate Range (THRR)
Designing a cardiovascular workout
Find your Target Heart Rate (THR) or training heart rate
Step 1. 220-age=MHRStep 2. MHR-RHR= HRRStep 3. HRR x Low VO2 max percentage= #
HRR x High VO2 max percentage= #Step 4. Low # + RHR= THRR
High # + RHR=THRR
Designing a cardiovascular workout
Mr. Peifer’s THRRStep 1. 220-33 (age)= 167(MHR)Step 2. 167 (MHR) – 55 (RHR)= 112(HRR)Step 3. 112 (HRR) x 65%= 72.8
112 (HRR) x 75%=84Step 4. 84 + 55 (RHR)= 139 (THRR)
105.75 + 55 (RHR)= 160.75 (THRR)
THRR is between 147 BPM and 161 BPM
Activity
1. Find your THRR without a calculator.2. Get the THRR for each person in your group.3. Did you find similarities in your THRR vs.
the people in your group…..Why?4. Joe is a 16 year old high school athlete who
wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR.
Answer
220-16= 204 MHR204-70= 134 HRR134 HRR x 75%= 100.5134 HRR x 85%= 113.4100.5 + 70 BPM=170.5 THRR113.4 + 70= 183.4 THRR