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Chapter 6

CHAPTER. OUTLINE. Basic Cardiorespiratory Physiology. Benefits of Aerobic Training. Physical Fitness Assessment. Cardiorespiratory Exercise Prescription. Adhering to a Lifetime Exercise Program. Chapter 6. Cardiorespiratory Endurance.

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Chapter 6

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  1. CHAPTER OUTLINE Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Chapter 6 Cardiorespiratory Endurance

  2. _____________________________________: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity ___________________ (_______): Amount of oxygen consumed by the body ______________________________ (______): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in l/min or ml/kg/min; the best indicator of cardio-respiratory or aerobic fitness Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms

  3. _______________ Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity _______________ Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms

  4. 6.9 Physical Activity Pyramid Minimize _______________ ___________________________: 2–3 days/week _____________________________: Exercise 20–60 minutes 3–5 days/week _____________________: Accumulate 60 minutes nearly every day

  5. Higher maximal oxygen uptake Increase in the oxygen-carrying capacity of the blood Decrease in resting heart rate and an increase in cardiac muscle strength Lower heart rate at given workloads Increase in number and size of the mitochondria Increase in the number of functional capillaries Faster recovery time Lower blood pressure and blood lipids An increase in fat-burning enzymes Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Benefits of Aerobic Training

  6. The Cardiorespiratory System • Cardio: • _____________ and __________________ • transports _____________, ____________, and _______________ among vital organs and tissues • Respiratory: • ______________, _________________________, and breathing _____________________________ • supplies _____________________ and removes ____________________________

  7. TheHeart • Two functions 1. • Oxygenated? 2. • Four chambers – two ___________ and two __________________ • Right side to _____________ circulation • Left side to ___________

  8. Vessels • ________________ carry blood the heart 1. 2. Exception – __________________ vein – why? • ________________ carry blood away from the heart 1. 2.Exception – __________________ artery – why? • ________________________ are microscopic vessels whose function is to distribute blood throughout the body • These carry oxygen, etc. to the tissue

  9. Cardiac Cycle • The cardiac cycle consists of two components 1. ______________ is heart contraction 2. ______________ heart relaxation • Blood pressure is the measure of pressure (or force) exerted against the vessel walls • BP is measured as __________________ over ___________________ • Which one is higher and why?

  10. Cardiac Terms • ____________________ – beats/min • ___________ – volume of blood pumped/beat • ___________________ (Q) – volume of blood pumped/min. • HR X SV, blood delivery to your body • ______________________ – volume of blood in heart at end of diastole, before it contracts • ______________________ – volume of blood in heart at end of systole, after it contracts • ______________________ - % of EDV when heart contracts, blood that is actually pumped

  11. Respiratory System • Supplies __________________ to blood • Removes _________________ from the blood • ________ - where gas exchange occurs

  12. 6.1 Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Males

  13. What happens during CRE exercise? • __________ HR and BP • ______________ blood flow to ________________________________ • __________ ventilation • __________ blood flow to skin and __________ sweating • __________ blood flow to stomach, liver, & kidneys

  14. Benefits of CRE Exercise • Improved Cardiorespiratory Functioning • Improved Cellular Metabolism • Reduced Risk of Chronic Disease • Better Control of Body Fat • Improved Immune Function • Improved Psychological Well-Being • Improve ADL – elderly or special pop. • Burns a lot of calories!!!

  15. Improved Cellular Metabolism • Increases ____________________ in muscles • Improved use of ______________ and _____ • ____ mit. density – site of aerobic ATP production

  16. Improved Cardiovascular Functioning • More blood is pumped per ___________ • ____ SV – allows HR to____ at a given int. • ____ Q = HR x SV • Improvement in ability to carry and use oxygen • ____ RBC vol. – O2 carriers

  17. Trains muscles to work more efficiently • VO2 at a given intensity • A. at 43 ml/kg/min & B. at 49 ml/kg/min • Which one is working harder • The one with the ______ VO2 at 8 min/mile pace is more economical thus will last longer in the race

  18. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Critical Thinking • Should fitness testing be a part of your fitness program? Why or why not? • Are there benefits to pre-participation fitness testing, or should fitness testing be done at a later date?

  19. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Reasons to Assess Fitness • To educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards • To motivate individuals to participate in exercise programs • To provide a starting point • To evaluate improvements achieved through exercise programs and make adjustments • To monitor changes in fitness throughout the years

  20. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program “ Quote Exercise is the closest thing we’ll ever get to the miracle pill that everyone is seeking. It brings weight loss, appetite control, improved mood and self-esteem, an energy kick, and longer life by decreasing the risk of heart disease, diabetes, stroke, osteoporosis, and chronic disabilities.”[ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3]

  21. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Oxygen Uptake • __________________: Expressed in liters per minute (l/min) • Used to determine energy (caloric) expenditure • Each liter of oxygen consumed by the body burns about 5 calories • __________________: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min) • Used to determine cardiorespiratory endurance fitness categories

  22. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Components ofOxygen Uptake (VO2) • Heart rate (HR) • Stroke volume (SV) - • Arteriovenous oxygen difference (a-vO2diff)

  23. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Equation to Determine VO2 VO2 in l/min = Q x (a-vO2 diff) ÷ 100,000

  24. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Resting Oxygen Uptake • Example • SV = 79 ml • HR = 76 bpm • a-vO2diff = 5 ml/100 cc VO2 in l/min = (76 x 79 x 5) ÷ 100,000 = _____ l/min

  25. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Maximal Oxygen Uptake (VO2max) • Example • HR = 190 bpm • SV = 120 ml • a-vO2diff = 15 ml/100 cc VO2max in l/min =(190 x 120 x 15) ÷ 100,000 = _______ l/min

  26. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2 Conversion:Absolute to Relative • l/min (absolute VO2) to ml/kg/min (relative VO2) • Multiply l/min by _______ and divide by _________________ in kg (1 kg = 2.2046 lbs) • Example: • BW = 70 kg (154.3 lbs) • VO2max = 3.42 l/min • VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = ________ ml/kg/min

  27. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2 Conversion:Relative to Absolute • Can you convert VO2 from ml/kg/min to l/min? • VO2max = 54 ml/kg/min • BW = 60 kg • Answer • VO2max in l/min = 54 x 60 ÷ 1000 = ________ l/min

  28. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Critical Thinking • Your relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this? • Would you benefit from doing so?

  29. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2max Assessment • Direct gas analysis (oxygen consumption) • Indirect methods (to estimate VO2max) • 1.5-mile run test • 1.0-mile walk test • Step test • Astrand-Ryhming test • 12-min swim test (estimates cardiorespiratory endurance fitness category)

  30. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 1.5-Mile Run Test • Estimates VO2max based on how fast an individual is able to jog/run a 1.5-mile course • Test should be limited to individuals who have been cleared for exercise • Not recommended for unconditioned beginners or men over 45 and women over 55 without medical clearance

  31. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 1.0-Mile Walk Test • Estimates VO2max based on a predicting equation that requires… 1. 2. 3. 4.

  32. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Step Test • Estimates VO2max based on a 3-minute step (16 1/4"-high) test and a 15-second heart rate taken between 5 and 20 seconds into recovery

  33. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Astrand-Ryhming Test • Estimates VO2max based on a 6-minute bicycle ergometer test according to… 1. 2. 3. 4. 5.

  34. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 12-Minute Swim Test • Determines cardiorespiratory fitness category according to the distance swam in 12 minutes • Test should be limited to ____________________________ swimmers • Considered a maximal test, thus medical clearance is recommended

  35. 6.8 Cardiorespiratory Fitness Categoryaccording to Maximal Oxygen Uptake • After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting this table

  36. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Quote “ No drug in current or prospective use holds as much promise for sustained health as a lifetime program of physical exercise.”[W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208]

  37. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Predicting Caloric Expenditure from Oxygen Uptake • The human body burns about ______ calories for each liter of oxygen consumed • A person with a VO2max of 3.5 l/min exercising at 60% of maximum uses ______ (3.5 X .60) liters of oxygen per minute and burns ______ (2.1 X 5) calories per minute • Using this principle, one can determine the total caloric expenditure of a given session of physical activity

  38. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Predicting Caloric Expenditure from Oxygen Uptake • One pound of fat represents 3,500 calories • At 10.5 calories per minute, a person needs to exercise for a total of _______ minutes (3,500/10.5) to burn the equivalent of one pound of fat • Lab 6B provides guidelines to determine the caloric expenditure of physical activity at any heart rate between 120 and 170 beats per minute

  39. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program CardiorespiratoryExercise Prescription • Use FITT variables 1. (how often you exercise) 2. (how hard you exercise) 3. (mode of exercise) 4. (duration of exercise)

  40. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • A wide variation in physiological responses exists between individuals who follow similar training programs • _______________ plays a crucial role in how each person responds and improves following an exercise program

  41. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • Principle of individuality: • Studies have documented that some individuals readily experience improvements in fitness (__________________), whereas others exhibit small or no improvements at all (______________________) following similar exercise training programs • As an average, VO2max increases between _____ and ______% following several months of aerobic training • Individual responses can range from _____ (in a few selected cases) to more than _____% improvement

  42. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • Nonresponders constitute less than ____% of exercise participants • Lack of cardiorespiratory endurance improvements among nonresponders might be related to low levels of ________________ • A lower body strength-training program has been shown to help nonresponders improve VO2max through aerobic exercise • It could also be related to muscle fiber type

  43. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • If cardiorespiratory fitness doesn’t improve as expected, do not get discouraged: make it a priority to be physically active every day • Besides regular exercise, lifestyle behaviors like walking, taking stairs, cycling to work, parking farther from the office, household tasks, gardening, and yard work provide substantial benefits • Monitoring physical activity and exercise habits should be used in conjunction with fitness testing to evaluate compliance • It is through increased daily physical activity that responders and nonresponders reap the health benefits that improve quality of life • Benefit can still be seen in ADLs • Relative VO2max at 250lbs • Relative VO2max at 180lbs

  44. ______________: How hard a person has to exercise to improve or maintain fitness Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term

  45. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity • Training Intensity (TI): 40 to 85% of heart rate reserve (HRR) • Low = _____ to _____% • Moderate = _____ to _____% • High = _____ to _____% • HRR = ______________ (MHR) – _____________ (RHR) • Estimated MHR = 220 – _____ • Intensity = (HRR x TI) + RHR

  46. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity • 40% TI = (HRR x .40) + RHR • 50% TI = (HRR x .50) + RHR • 60% TI = (HRR x .60) + RHR • 85% TI = (HRR x .85) + RHR

  47. Example Age = 20 RHR = 68 MHR: 220 – 20 = 200 bpmHRR= 200 – 68 = 132 beats 40% TI = (132 X .40) + 68 = 121 bpm50% TI = (132 X .50) + 68 = 134 bpm60% TI = (132 X .60) + 68 = 147 bpm85% TI = (132 X .85) + 68 = 180 bpm Low-intensity training zone:121 to 134 bpm Moderate-intensitytraining zone:134 to 147 bpm High (optimal) training zone:147 to 180 bpm Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Intensity

  48. 6.6 Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake • To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities

  49. 6.7 Key Term • __________________________ (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise

  50. _________: Form or type of exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term

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