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The Cardiorespiratory System

The Cardiorespiratory System. Figure 3.1. CARDIOVASCULAR SYSTEM. THE HEART-TWO PUMPS IN ONE. THE RESPIRATORY SYSTEM. THE RESPIRATORY SYSTEM. BLOOD VESSELS. Arteries Veins Blood pressure: What is it? Systolic (systole) Diastolic (diastole). CARDIORESPIRATORY TERMS.

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The Cardiorespiratory System

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  1. The Cardiorespiratory System Figure 3.1

  2. CARDIOVASCULAR SYSTEM

  3. THE HEART-TWO PUMPS IN ONE

  4. THE RESPIRATORY SYSTEM

  5. THE RESPIRATORY SYSTEM

  6. BLOOD VESSELS • Arteries • Veins • Blood pressure: What is it? • Systolic (systole) • Diastolic (diastole)

  7. CARDIORESPIRATORY TERMS • Resting Heart Rate (RHR) • Maximum Heart Rate (HR Max or MHR) • Heart Rate Reserve (HRR) • Stroke Volume • Cardiac Output • VO2 Max (Maximal Oxygen Consumption) • Frank Starling Law of the Heart

  8. ENERGY PRODUCTION ATP (adenosine triphosphate) What? Where? How? Mitochondria

  9. THREE ENERGY SYSTEMS • Immediate Energy System • ATP-PCr • phosphocreatine • Nonoxidative (anaerobic) Energy System • Lactic Acid System • Anaerobic Glycolysis • Oxidative (aerobic) Energy System

  10. CHANGES IN CARBOHYDRATE and FAT UTILIZATION DURING 90 MINUTES of AEROBIC EXERCISE.

  11. THE ENERGY CONTINUUM

  12. THE ENERGY CONTINUUM

  13. CONTRIBUTIONS OF AEROBIC and ANAEROBIC

  14. ENERGY SYSTEM COMPARISONS

  15. Benefits of Cardiorespiratory Endurance Exercise • Improved Cardiorespiratory Functioning • Improved Cellular Metabolism • Reduced Risk of Chronic Disease • Cardiovascular Diseases • Cancer • Type 2 Diabetes • Osteoporosis • Deaths from All Causes • Better Control of Body Fat • Improved immune Function • Improved Psychological and Emotional Well-Being

  16. BENEFITS OF CARDIORESPIRATORY EXERCISE “TRAINING EFFECT” • Improvements in Cardio-respiratory Function • a.  VO2 Max (maximal oxygen consumption) • b.  heart works less at given work load. Why? • 1.  stroke volume • 2.  cardiac output • 2.  rest for heart between beats (RHR) • 3.  oxygen carrying capacity of blood • c.  heart rate • d.  blood pressure at given work load • e.  increased lactate threshold

  17. VO2 Max • Age Declines after age 25-30 • 2. Heredity Contributes 25-40% • 3. Body Composition Profound effect • 4. Nutritional Habits Profound effect • 5. Training 20-30% increase • 6. Mode of Exercise Depends on quantity of muscle mass used

  18. EFFECT of TRAINING and BODY COMPOSITION on VO2Max Bob weighs 220 lbs or 100 kg with 20 % body fat (2.2 lbs = 1 kg) Bob’s VO2 = 40 ml/kg · min What effect would a 10% weight lose have on Bob’s VO2 Max? 4L / 100 kg = 40 ml/kg · min 4L / 90 kg = 44.4 ml/kg · min Bob starts training and gains a 20% improvement. What is his VO2 Max? 44.4 X 20% = 8.88 + 44.4 = 53.3 ml/kg · min

  19. LACTATE (ANAEROBIC ) THRESHOLD WHAT? WHEN? WHY?

  20. LACTATE (ANAEROBIC) THRESHOLD

  21. LACTATE (ANAEROBIC ) THRESHOLD in ENDURANCE ACTIVITIES Two male runners are competing in a 10 K race (6.2 miles) Each has a VO2 Max of 40 ml/kg · min. Runner A’s lactate threshold is 70% of his VO2 Runner B’s lactate threshold is 85% of his VO2 All things being equal who will win? A. 40 ml/kg · min X 70% = 28 ml/kg · min • 40 ml/kg · min X 85% = 34 ml/kg · min Winner B !!!

  22. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS • 2. Health Benefits • a.  Risk of Heart Disease • b.  blood pressure • c.  high density lipoprotein (HDL) cholesterol • d.  low density lipoprotein (LDL) cholesterol • e.  body fatness (easier weight control) • f.  risk Type 2 diabetes) • g.  bone density • h.  immune function • i.  long term quality of life

  23. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS 3. Muscular adaptations a.  size and number of mitochondria b.  ability to use fat for energy c.  size of muscle fibers being trained d.  capillaries e.  muscle tone and endurance

  24. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS 4. Emotional Benefits a.  anxiety and depression b.  feelings of well being (self-esteem) c.  work, recreational, and sport performance d.  improved sleep e.  easier weight control

  25. Carotid artery in the neck Radial artery in the wrist Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute Monitoring Your Heart Rate

  26. Mode Frequency Intensity Duration Components of an Exercise Prescription to Improve Cardiorespiratory Fitness

  27. F.I.T.T. FORMULA FREQUENCY = INTENSITY = TIME = TYPE =

  28. TARGET HEART RATE (INTENSITY) 64%-90% of Heart Rate Max (HRmax) Or 40%-85% of Heart Rate Reserve (HRR)

  29. RPE RATE of PERCEIVED EXERTION

  30. Warm UpConditioning BoutCool Down 5-15 minutes 20-30 minutes 5-15 minutes Maximum Rate Target Heart Rate H E A R T R A T E Resting Rate

  31. Oxygen Debt and Deficit Oxygen DEBT & Oxygen DEFICIT Oxygen Deficit Oxygen Debt (EPEOC) “Steady State” VO2 VO2 Untrained or people with certain cardio-respiratory diseases will have larger DEBTS and DEFICITS Rest EXERCISE TIME Onset Termination • Oxygen Deficit due to: • delay in time for aerobic ATP production to supply energy • Oxygen Debt due to: • resynthesis of PCr (creatine phosphate), ATP • replace oxygen stores • lactate conversion to glucose • Change in HR, respiration, body temperature

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