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 muscles- between 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

energy stress Look and feel better Live longer

Quiz!!

1.

1. Define aerobic activity2. 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?

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 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: 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 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 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 exertion10.-maximum exertion9. -extremely hard8. -vigorous7. -hard8. -somewhat hard-moderate9. -light10. -very light11. -extremely light12. -little exertion1. -no exertion at all

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 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