FITNESS 102

Cardio-pulmonary Training

Importance of training the Cardio-pulmonary system

Help reduce blood pressureStrengthens the heart and lungsPushes cholesterol deposits out of the

arteries Helps to maintain joint integrityCan lower your heart rateHelps reduce body fat

Cardio-pulmonary system

How do we get our fuel to run the engine?

Bioenergetics

The way your body converts food into a usable form of energy

More specifically…Fats*Carbs*Protiens

Bioenergetics

Body uses Fats, Carbs, and Protein for energy by the three different energy systems.

1. ATP-PC system (Phosphagen System)*2. Glycolosis*3. Aerobic System

* These are anaerobic systems

ATP-PC System

This system only lasts about 7-10 secThen exercise has to stop or slow down.Recovers after about 3 min of rest

ATP-PC System

Rapidly provides the body with ATPATP- Adenosine triphosphate (this is what

your body breaks everything down into for energy)

ATP

ATPATP

ADP

ADP

PC

PCATP

Glycolosis

Also provides ATP rapidlyInvolves the breakdown of glucose or

glycogenYou invest 2 ATP molecules and at the end

you get 4During the process the glucose gets broken

down and hydrogen ions are stripped away were the attempt will be to take them to the aerobic system.

Byproduct of Glycolosis will be pyruvate or LACTIC ACID.

Glycolosis

Aerobic System

Made up of Krebs Cycle and electron transport chain

Fats, Carbs, and Proteins can be taken to the Krebs Cycle

When hydrogen's get produced in Glycolosis if enough oxygen is present then they will be taken to the Krebs cycle

Krebs cycle primary function is to take the potential energy from the hydrogen's and take them to the electron transport chain.

Aerobic System

In the ETT the hydrogen's combine with oxygen and other substrates to produce 3-4 ATP molecules

NOW You KNOW

Which energy

At the onset of cardiovascular exercise body goes through and oxygen deficit

Oxygen Deficit- Lack of O2 in the muscle at the beginning of exercise.

Which energy

During Aerobic exercise such as swimming, biking, running, etc… the body primarily uses fat as a fuel

One reason why doing cardio burns body fat

Physiological effects of the Cardiovascular System

Increase size in the ventricular chamber (Why)

More capillaries that surround the muscle tissue (Why)

More mitochondria in the cell (Why)

Pulse Sites

Temporal Pulse

Carotid pulse

Pulse Sites

Brachial Pulse

Radial Pulse*

Pulse Sites

Femoral Pulse

Checking Pulse

When your checking your pulse or counting someone else's use the radial pulse

Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand and wrist meet below the thumb.

Count the # of beats for 60 sec. to receive someone's pulse.

Normal Pulse Rates

For ages 11 through adult 60 and 100 beats per minute (BPM)

For someone very physically fit - 40 to 60 BPM

For a child 1 & under- 100 to 160 BPMChildren 1 to 10 - 70 to 120 BPM (these are

all averages)

Activity

1. Take out a piece of paper and record your pulse

2. Record the pulse rates of each person in your group.

3. Are the pulse rates that you got similar to the pulse rates that your partners received for themselves (within 5 BPM)? If not what went wrong?

4. What is the range of pulse rates in the group?

5. Were there any variables that made someone's heart rate lower ie. Regular exerciser, medical condition, play a sport, smoker, etc…)?

Designing a cardiovascular workout

Est. Goals1. Lose weight/Body fat2. Just stay healthy/Get into better

shape3. Get better at a sport/faster at long

distance running

Designing a cardiovascular workout

Know what training zone to train in1. 55-65% of your VO2 max Beginner fitness/Just want to stay healthy

2. 65-75% of your VO2 max Average fitness level/Good fat burning zone

3. 75-85% of your VO2 max High fitness level/Want to increase cardiovascular

performance athletically.

VO2 max- The amount of oxygen being consumed by the body.

Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

But First some Acronyms…

Max Heart Rate (MHR)Resting Heart Rate (RHR)Heart Rate Reserve (HRR)Target Heart Rate Range (THRR)

Designing a cardiovascular workout

Find your Target Heart Rate (THR) or training heart rate

Step 1. 220-age=MHRStep 2. MHR-RHR= HRRStep 3. HRR x Low VO2 max percentage= #

HRR x High VO2 max percentage= #Step 4. Low # + RHR= THRR

High # + RHR=THRR

Designing a cardiovascular workout

Mr. Hennessey’s THRRStep 1. 220-35 (age)= 185 (MHR)Step 2. 185 (MHR) – 55 (RHR)= 130 (HRR)Step 3. 130 (HRR) x 65%= 84.5

130 (HRR) x 75%=97.5Step 4. 84.5 + 55 (RHR)= 139.5 (THRR)

97.5 + 55 (RHR)= 152.5 (THRR)

THRR is between 140 BPM and 153 BPM

Activity

1. Find your THRR without a calculator.2. Get the THRR for each person in your group.3. Did you find similarities in your THRR vs.

the people in your group…..Why?4. Joe is a 16 year old high school athlete who

wants to increase his VO2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO2 max percentage would you recommend for him and help him find his THRR.

Answer

220-16= 204 MHR204-70= 134 HRR134 HRR x 75%= 100.5134 HRR x 85%= 113.4100.5 + 70 BPM=170.5 THRR113.4 + 70= 183.4 THRR