Circulatory & Respiratory Systems + Physical Fitness

1. Circulatory & Respiratory Systems + Physical Fitness Circulatory System (pages 416-427) Respiratory System (pages 428-435) Physical Fitness Worksheet (pages 74-103)

2. Heart – Cardiac muscle

4. Circulatory System • What function does the circulatory system serve to the body? Circulate blood, nourish cells, exchange for waste products from cells 2. What does the circulatory system consist of? Heart(see diagram, #14 atrium, ventricle, septum) Blood Vessels (See #8-10) Blood(See #14)

5. 3. Why do you think the muscles on the left side of the heart are stronger than the muscles on the right side? 4. The right side of the heart receives oxygen poorblood from the bodyand pumps it to the lungs. It has to pump blood to entire body, whereas the right only has to pump the blood to the lungs.

6. 5. The left side of the heart receives oxygen rich blood from the lungs and pumps it to the body through a structure called the aorta. 6. The pathway blood travels from the heart to the lungs is called pulmonarycirculation. 7. The pathway oxygenated blood travels from the heart to the body is called systemic circulation.

7. 8. Structures that carry blood away from the heart are called arteries. 9. Structures that are the smallest part of the blood vessels are capillaries. 10. Structures that carry blood back to the heart are called veins. Contain valves that prevent backflow of blood – why?

8. 11. What is the average blood pressure for normal young adults? 120/80 (see slide 18) 12. The reading of your blood pressure when your heart is contracting (working) is known as systolicpressure. First number 13. The reading of your blood pressure when your heart is relaxed is known as diastolicpressure. Second number

9. #14 Vocabulary Atrium – 2 upper and smallerchambersof the heart Ventricle – 2 lowerand largerchambers of the heart Septum – wall of tissue separatingthe right and left atria and ventricles from one another Plasma – fluid in which other parts of the blood are suspended Hemoglobin – oxygen-carrying protein in blood (red blood cells)

10. #14 Vocabulary (continued) Platelets – cells that prevent the body’s loss of blood (clotting) Lymph – clear fluid that fills spaces around body cells Lymphocytes – specialized white blood cells that provide immunity & protection B Cells – multiply when you have a pathogen and produce antibodies, aids immunity T Cells – enlarge and multiply when pathogen enters body, killer and helper

11. #15 Cardiovascular Problems Congenital heart disease – present from birth, imperfect generation of tissue Cardiovascular disease – hypertension, heart disease, stroke Heart Murmur – abnormal sounds as blood flows through heart (valve, atrium, ventricle) Varicose Veins – valves in veins do not close tightly causing back flow of blood Anemia – ability of blood to carry oxygen is reduced Sickle Cell Anemia Need more iron?

12. #15 Cardiovascular Problems (continued) Leukemia – cancer of white blood cells is produced excessively and abnormally Hemophilia – inherited, blood does not clot properly, uncontrolled bleeding Immune Deficiency – immune system cannot protect against infections Hodgkin’s Disease/Lymphoma – cancer of lymph tissues (nodes & spleen) Tonsillitis – infected tonsils which are part of immune system

13. Structures of the Lungs

14. Lung Bronchus & Bronchioles

15. Resin cast of arteries & veins in Lungs

16. Respiratory System 1. What function does the respiratory system serve to the body? Exchange of gases (carbon dioxide & oxygen) between the body and the environment 2. What structures does the respiratory system consist of? a. Lungs b. passageways for air to travel 1. Mouth 2. Nose 3. Sinus cavity 4. Larynx 5. Trachea 6. Bronchi

17. 3. What structures do your lungs consist of? a. Bronchioles - subdivision airways of bronchi b. Alveoli – thin-walled air sacs covered with capillaries c. Capillaries – place of exchange of oxygen and carbon dioxide through alveoli wall 4. When you Inhale your diaphragm contracts. 5. When you exhale your diaphragm relaxes. 6. What part of your brain regulates breathing? Medulla

18. 7. What factors influence blood pressure? a. Diet/Nutrition b. Weight (workload on heart & body) c. Exercise (intensity of) & Fitness Level (stress resistance)& Smoking (oxygen to cells) d. Stress (physical, mental, social) e. Heredity

19. 8. What actually happens when a stroke occurs? Vessel wall in the brain breaks due to pressure and blood leaks into surrounding tissue, or the artery is blocked causing lack of oxygen to brain tissue causing it to die 9. What is coronary heart disease? Arteries of the heart become clogged with cholesterol and surrounding tissue of the heart begins to die (possibly causing a heart attack later)

20. 10. What factors affect your circulatory and respiratory systems? a. Diet/Nutrition b. Weight control c. Exercise (intensity of) & Fitness Level (stress resistance) & Smoking (oxygen to cells) d. Stress (limit or cope with appropriately) e. Develop a healthy lifestyle (control Heredity traits & all of above)

22. Smoker’s Lungs Emphysema (left) & Cancer (right)

23. #11 Vocabulary Cilia – hair-like structures that trap foreign particles from entering lower respiratory system Mucus – fluid that traps foreign particles from entering lower respiratory system Larynx – voice box containing vocal cords Epiglottis – flap of cartilage which folds over larynx and trachea when swallowing to prevent substances from entering and blocking airways

24. #12 Respiratory Problems Bronchitis – inflammation of the bronchi caused by infection or exposure to irritants Pneumonia – inflammation of the lungs caused by bacteria or viral infection Pleurisy – inflammation of the lining of the lungs and chest cavity Asthma – inflammatory condition in which the trachea, bronchi, and bronchioles become narrowed, causing difficult breathing

25. #12 Respiratory Problems (continued) Sinusitis – inflammation of the tissues that line the sinuses Tuberculosis – a contagious bacterial infection that usually affects the lungs Emphysema – disease that progressively destroys the walls of the alveoli

26. Cardio-respiratory Cycle Oxygen (O2) and Carbon Dioxide (CO2) + other waste products are exchanged by the cell tissues through the capillaries, creating Oxygen poor blood. This blood then enters the veins and is transported back to the Heart and into the Right Atrium. This blood is then pumped into the Right Ventricle and then out to the Lungs (Pulmonary Circulation). CO2 is exchanged for O2 through the capillaries of the Alveoli in the Lungs. The blood is now Oxygen rich and travels back to the Left Atrium of the Heart. It is then pumped into the Left Ventricle and then out through the Aorta and to the Body (Systemic Circulation) via the arteries. This blood then travels to the capillaries once again completing the cycle.

27. Physical Fitnessthe ability of the human body to function without undue fatigue and with ample energy to perform everyday activities What factors help build and repair your body and prepare it for exercise? (not in textbook) a. Proper Nutrition b. Rest (active) c. Sleep What is the difference between rest & sleep? active rest – awake but without extra stress from exercise, body is still at work sleep – body is resting, recovering & repairing

28. Sedentary lifestyle – a way of life that involves little physical activity, doing normal everyday tasks and not increasing resistance to stress Metabolism – process by which your body gets energy from food or the lack of it What happens to your metabolism if you start to starve (reduce calories needed) or over-eat (excess of calories)? Analyzing Fitness (26 minute video) http://streaming.factsonfile.com/PortalViewVideo.aspx?xtid=40261&psid=996&sid=1016&State=Health&title=Analyzing Fitness&IsSearch=N&parentSeriesID=

29. 6 Elements/Components of Fitness 1. Cardiorespiratory endurance – the ability of the heart and lungs to adapt to strenuous activity over a period of time. High CRE – heart and lungs work less to do work (GOOD) Low CRE – heart and lungs work hard to do work - associated with inactivity, aging, obesity, illness, smoking (BAD) Aerobic exercise– strenuous activity carried on at an intense level for an extended period of time (Lungs capable of replacing oxygen in bloodstream for muscles to use) ** Best type of exercise Anaerobic exercise– sudden rigorous activity such as sprinting where the lungs cannot replace oxygen in the bloodstream fast enough for muscles to use it

30. 2. Muscular strength – ability to exert maximum force in a single exertion (100% effort) 3. Muscular endurance – ability to repeat a particular action or hold a position for an extended period of time The number of muscle fibers does not change, but the size will change in one of 2 ways Increase in size – hypertrophy Decrease in size – atrophy Three types of muscle contraction (page 85 Figure 4.2) Isotonic – movement of the joint Isometric – no movement of the joint Isokinetic – maximum exertion over the full range of motion

31. 4. Flexibility– ability to flex and extend each joint throughout its entire range of motion Flexibility is not impeded by muscle size! Best way to develop flexibility is to use stretching exercises before and after workouts

32. 5. Body composition – percentage of your body that is fat compared to lean body Methods to measure: 1. Height / Weight charts (least reliable) 2. Skin fold calipers 3. Electronic scales 4. Hydrostatic / Underwater weighing (most reliable) muscle sinks & fat floats

33. Body Composition forms

34. Body Composition forms Mesomorph Endomorph Ectomorph

35. Calorie connection 1 pound of body fat equals 3500 calories! • Balance caloric intake with caloric expenditure to stay same weight • All excess calories are stored for energy, if not used then it becomes fat • Losing weight sensibly is approximately 1 to 2 pounds per week • Exercise is extremely important!

36. 6. Agility – ability to quickly or rapidly change directions in movement Other Fitness Components • Balance – ability to control and maintain the body’s position • Reaction time – time it take to process information and react to it • Coordination – ability to use senses together with muscles to perform motor tasks

37. Choosing activity Factors affecting performance/ fitness testing Cost $$$Age Where you live Weight Your level of health Height Time and place Bone Structure Personal safety Muscle Comprehensive planning Fat Distribution Cross Training – engaging in a variety of physical activities to strengthen different muscle groups

38. Basics of Physical Activity Program Overload – working the body harder than normal Progression – gradual increase in overload to achieve higher levels of fitness Specificity – particular exercises and activities to improve particular areas of health-related fitness

40. 3 Stages of Workout 1. Warm-Up– an activity that prepares the muscles for specific work 2. Workout (F.I.T.T. Principle) Frequency – how often - 3 times per week Intensity – how hard - within your target heart rate range Time/duration – how long - 20 to 30 minutes per exercise period Type of exercise/activity 3. Cool-down– an activity that prepares the muscles to return to a resting state

41. Calculating Heart Rates Resting Heart Rate -> number of times heart beats in one minute while body is at rest Maximum Heart Rate -> 220 minus your age Target Heart Rate -> MHR multiplied by .6 & MHR multiplied by .9 (this equals 60% and 90% of MHR) range to exercise within Recovery Heart Rate -> allowing heart rate to return below 60% of MHR before beginning next repetition or set of aerobic or anaerobic exercise http://www.stevenscreek.com/goodies/hr.shtml http://www.ottawarun.com/heartrate.htm

42. Heart Rate zones of fitness Warm Up = 50% - 60% of MHR Maintain Fitness = 60% - 70% of MHR Aerobic = 70% - 80% of MHR Anaerobic = 80% - 90% of MHR Cool Down = below 50% of MHR

43. Training Program Nutrition & Hydration Nutritional Supplements needed? replace fluid loss with 150% fluids to rehydrate and flush out toxins Adequate Rest Avoid harmful substances/toxins Anabolic Steroids, smoking, drugs Safety Health Screening Personal Safety Proper Equipment

44. Weather-Related Risks HotCold Overexertion Frostbite Heat cramps Hypothermia Heatstroke Minor Injuries Muscle cramp Strain – tendon & muscle Sprain - ligament Fracture Dislocation Tendonitis Concussion Fitness testing affected by age, weight, height, bone structure, muscle, and fat distribution