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Chapter Eleven +++

Chapter Eleven +++. Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones. CARDIORESPIRATORY ENDURANCE. The ability of the body to perform prolonged large-muscle dynamic exercise at a moderate to high level of intensity. Examples: walking jogging swimming

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Chapter Eleven +++

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  1. Chapter Eleven +++ Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones

  2. CARDIORESPIRATORY ENDURANCE • The ability of the body to perform prolonged large-muscle dynamic exercise at a moderate to high level of intensity. • Examples: • walking • jogging • swimming • aerobics

  3. Aerobic & Anaerobic Activity Aerobic activities help improve cardiorespiratory fitness - walking, jogging, running, cycling, swimming, dancing, etc. Anaerobic activities which involve sudden, intensive, explosive muscle contractions can also play a role in cardiorespiratory fitness - sprinting and weight lifting.

  4. Understanding the Cardiorespiratory System 1. Cardiorespiratory fitness is considered the most important aspect of physical fitness. 2. Cardiorespiratory fitness enables you to have more energy, a lower level of body fat and a lower risk of cardiovascular disease.

  5. ADDITIONAL BENEFITS OF CR ENDURANCE EXERCISE • Improved CR functioning • Maintains or increases heart’s own blood and oxygen supply • Stronger, more efficient heart; pumps more with less beats • Lower resting and exercise heart rates • Reduces blood pressure • Improved cellular metabolism • Increase efficiency of muscles use of oxygen and fuel • More and larger mitochondria • Better control of body fat • Improved immune function • Improved psychological and emotional well-being

  6. MORE BENEFITS OF CR ENDURANCE EXERCISE • Reduced risk of chronic disease: • Cardiovascular disease (CDV); coronary heart disease, stroke, high blood pressure • Cancer; colon, breast, reproductive organs, lung, pancreatic, etc. • Type 2 diabetes • Osteoporosis; bone loss, especially in women • Deaths from all causes

  7. Cardiovascular Disease Coronary artery disease Atherosclerosis Stroke

  8. WHATS THE DIFFERENCE? Atherosclerosis -- sometimes called hardening of the arteries -- can slowly narrow and harden the arteries throughout the body. When atherosclerosis affects the arteries of the heart, it’s called coronary artery disease. Coronary artery disease is the No. 1 killer of Americans. Most of these deaths are from heart attacks caused by sudden blood clots in the heart’s arteries.

  9. The Cardiorespiratory System Circulates blood through the body, transporting oxygen, nutrients and other key substances to the organs and tissue that needs them. The CR system consists of the heart, blood vessels and respiratory system.

  10. Anatomy of the Heart Venae cavae = large veins of the heart through which the blood is returned to the right atrium of the heart Atria = the heart’s upper chambers where blood passes through to the ventricles Ventricle = the heart’s lower chambers from which blood flows through arteries to the lungs and other body parts Aorta = the body’s largest artery, receives blood from left ventricle and distributes to the rest of the body’s blood vessels

  11. THE RESPIRATORY SYSTEM • Consists of: the lungs, air passages, and breathing muscles • FUNCTIONS: • Supplies oxygen to the body • Carries off carbon dioxide • Helps regulate acid produced by metabolism. • Alveoli = tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and the blood.

  12. Cardiorespiratory System Rest vs. Exercise Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

  13. Prevention of Cardiovascular Disease • Heredity (Race) • Age • Gender (male or female) Uncontrollable Risk Factors

  14. Prevention of Cardiovascular Disease • Smoking • High Blood Pressure • Unhealthy Cholesterol Levels • Improving your Blood Fat Levels • Lack of Physical Activity • Obesity • Diabetes Controllable Risk Factors

  15. Methods of Monitoring Intensity • Exercise Heart Rate • Talk Test • Rate of Perceived Exertion • Heart Rate Monitors • Apps • Cardio Machines with Heart Rate Monitors

  16. TRAINING ZONES • Zone 1= Healthy Heart = 50 – 60% THR • Zone 2 = Fat Burning = 60 – 70% THR • Zone 3 = Aerobic Zone = 70 – 80% THR • Zone 4 = Anaerobic Threshold = 80 – 90% THR • Zone 5 = Red Line Zone = 90 – 100% THR

  17. THE KARVONEN METHOD!!! Minimum Training Heart Rate:220 - 25 (Age) = 195195 - 65 (Rest. HR) = 130130 x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/Minute Maximum Training Heart Rate:220 - 25 (Age) = 195195 - 65 (Rest. HR) = 130130 x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/Minute His training heart rate zone will therefore be 143-156 beats per minute.

  18. PRACTICE THE FORMULA

  19. HOMEWORK • Resting Heart Rate HW • Target Heart Rate HW (yours and a family member) • Music Assignment

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