Performance Enhancement

1. Performance Enhancement Cardiovascular/Respiratory Systems and Athletic Performance

2. Functions of the Cardiovascular System • Deliver oxygen & nutrients to body tissues • Carry wastes from the cells

3. Anatomy of Cardiovascular System • Atrium • Ventricles • Tricuspid Valve • Bicuspid Valve

4. Anatomy of Cardiovascular System cont. • Pulmonary Semilunar Valve • Aortic Semilunar Valve • Superior & Inferior Vena Cava • Pulmonary Artery • Pulmonary Vein

5. Anatomy of Cardiovascular System cont. • Arteries – Carry blood away from the heart • Veins – Carry blood to the heart • Capillaries – microscopic vessels, oxygen/nutrient exchange

6. Functions of Respiratory System • Respiration – gas exchange • Ventilation – inhaling & exhaling air in & out of the lungs

7. Anatomy of Respiratory System • Nose • Pharynx • Larynx • Trachea

8. Anatomy of Respiratory System cont. • Bronchi • Bronchioles • Alveoli

9. Blood Pressure • Normal – 120/80 mmHg • Systolic – heart is contracting • Diastolic – heart is relaxing

10. Respiratory Rate • Average – 12-18 bpm

11. Pulse rate • Average resting 60 – 100 bpm • Carotid • Brachial • Radial • Femoral

12. Lung volume • Tidal Volume – amount of air breathed in & out during normal breathing • Vital Capacity - amount of air breathed in & out with max inspiration & expiration. • Spirometer – apparatus for measuring lung volume

14. Cardiovascular parameters • Stroke volume – amount of blood the heart ejects from 1 left ventricular contraction • Average resting – 50-70 ml/beat • Exercise – 110-130 ml/beat • Cardiac output – amount of blood heart can eject in 1 minute. • Average resting – 5 L/min • Exercise – 20-40 L/min

15. Cardiovascular parameters cont. • During exercise oxygen demands to working muscles increases driving the increase of stroke volume and heart rate, therefore increasing cardiac output. • Important to athletes – the stronger the heart, the greater the stroke volume, increasing the amount of oxygen available to muscles.

16. Cardiovascular fitness testing • VO2max – how well a person can use oxygen while exercising. • More fit athletes will have a higher VO2max. • Average male athletes – 35 ml/min • Average female athletes – 27 ml/min • Requires lab equipment

18. Cardiovascular fitness testing cont. • Harvard Step Test • Step up and down on platform for 5 minutes • Take heart rate 1, 2, & 3 after finishing

19. Cardiovascular fitness testing cont. • 12 minute run/walk test – measure distance covered in 12 minutes. • Calculate estimated VO2max • (22.351 X kilometers) - 11.288

20. Effect exercise has on Cardiovascular & Respiratory Systems (short term) • Cardiovascular System • Increased heart rate • Decreased blood flow to non-muscular tissue • Dilation of capillaries to increase blood flow to muscle tissue • Increased arterial pressure • Increased body temperature

21. Effect exercise has on Cardiovascular & Respiratory Systems (short term) • Respiratory System • Increased respiration rate • Expiration requires energy

22. Effect exercise has on Cardiovascular & Respiratory Systems (long term) • Reduction in BP • Decrease in total cholesterol • Decrease in body fat stores • Decrease in feelings of anxiety, tension, & depression • Increased heart function

23. Aerobic & Anaerobic • Aerobic • Body’s large muscles move in a rhythmic manner for a sustained period of time.

24. Aerobic & Anaerobic • Anaerobic • Short period of activity where body is working so hard demands for oxygen & fuel exceeds the rate of supply • Muscles have to rely on stored reserves for fuel. • Takes the body into state of oxygen debt.

25. Warm Up & Cool Down • Warm Up • Prepares body for training by increasing muscle & body temp • May include walking, jogging, slow cycling, or anything that will allow the athlete to gradually increase the intensity of their specific sport.

26. Warm Up & Cool Down • Cool Down • Gradually slowing of exercise to allow all body systems to return to a resting state. • Best time to use static stretching to increase flexibility

27. Cardiovascular Training Methods • Intervals – series of repeated bouts of strenuous exercise alternated with periods of relatively lighter exercise or rest • Advantages • Control of stress, systematic approach, observable progress, can be performed anywhere, no special equipment

28. Cardiovascular Training Methods cont. • Intervals • Overload accomplished by manipulation of 5 variables: • Rate/distance of interval • # of reps • Rest time • Type of activity during rest • Frequency of training per wk • Ex: running 4 X 200 m on the track at 75% max speed w/ 4 min. rest

29. Cardiovascular Training Methods cont. • Fartlek – Swedish word “speed play” • Alternating fast and slow running over natural terrain • Work & rest intervals not timed • Builds both aerobic & anaerobic capacities

30. Cardiovascular Training Methods cont. • Fartlek • Ex: while on a jog increasing pace every now and then

31. Cardiovascular Training Methods cont. • Circuit – series of exercise stations with brief rest intervals between each station.

32. Cardiovascular Training Methods cont. • Continuous – activity without rest intervals. • Usually between 60 – 80% max heart rate • Should last at least 30 minutes. • Threshold pace – comfortably hard pace • Long slow distance – slower pace maintain for longer periods of time.

33. F.I.T. • Frequency – how often training occurs during a week • 3 X wk • 7 X wk • 10 X wk (two a days)

34. F.I.T. • Intensity – how hard the athlete works • Target Heart Rate • 220 – age = Max Heart Rate • Moderate intensity – 50-70% MHR • Vigorous intensity – 70-85% MHR

35. F.I.T. • Intensity • Rate of Perceived Exertion (RPE) • BORG scale • Based on perceptions of physical exertions including increased heart rate, respiration, sweating, & muscle fatigue • Scale – 6-20 • Moderate intensity = 12-14

36. F.I.T. • Time • How long the training session lasts • Ex: 20 minutes, 5 miles