Chapter Eleven +++Chapter Eleven +++

Understanding the Understanding the Cardiorespiratory System Cardiorespiratory System

and Cardiorespiratory and Cardiorespiratory Training ZonesTraining Zones

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

CARDIORESPIRATORY ENDURANCE

Aerobic & Anaerobic ActivityAerobic & 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.

Understanding the Cardiorespiratory System

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.

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

ADDITIONAL 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

MORE BENEFITS OF CR ENDURANCE EXERCISE

Cardiovascular DiseaseCardiovascular Disease

Coronary artery diseaseCoronary artery disease

Atherosclerosis Atherosclerosis

StrokeStroke

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.

WHATS THE DIFFERENCE?

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.

The Cardiorespiratory System

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

Anatomy of the Heart

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.

THE RESPIRATORY SYSTEM

  At Rest During Exercise

     

Heart Rate 50 - 90 BPM 140 -210 BPM

     

Breathing Rate12 - 20 Breaths PM 40 - 60 Breaths PM

     

Blood Pressure 120/80 175/65

    systolic – goes up

    diastolic – goes down or same     

Cardiac Output 5 quarts PM 20 or more quarts PM

Cardiorespiratory System Rest vs. Exercise

Cardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume

Prevention of Cardiovascular DiseasePrevention of Cardiovascular Disease

Heredity (Race)Heredity (Race) AgeAge Gender (male or female)Gender (male or female)

Uncontrollable Risk Factors

Prevention of Cardiovascular DiseasePrevention of Cardiovascular Disease

SmokingSmoking High Blood PressureHigh Blood Pressure Unhealthy Cholesterol LevelsUnhealthy Cholesterol Levels Improving your Blood Fat LevelsImproving your Blood Fat Levels Lack of Physical ActivityLack of Physical Activity ObesityObesity DiabetesDiabetes

Controllable Risk Factors

Methods of Monitoring IntensityMethods of Monitoring Intensity

Exercise Heart RateExercise Heart Rate Talk TestTalk Test Rate of Perceived ExertionRate of Perceived Exertion Heart Rate MonitorsHeart Rate Monitors AppsApps Cardio Machines with Heart Rate MonitorsCardio Machines with Heart Rate Monitors

TRAINING ZONESTRAINING ZONES

Zone 1= Healthy Heart = 50 – 60% THRZone 1= Healthy Heart = 50 – 60% THR Zone 2 = Fat Burning = 60 – 70% THRZone 2 = Fat Burning = 60 – 70% THR Zone 3 = Aerobic Zone = 70 – 80% THRZone 3 = Aerobic Zone = 70 – 80% THR Zone 4 = Anaerobic Threshold = 80 – 90% Zone 4 = Anaerobic Threshold = 80 – 90%

THRTHR Zone 5 = Red Line Zone = 90 – 100% THRZone 5 = Red Line Zone = 90 – 100% THR

THE KARVONEN METHOD!!!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/MinuteHis training heart rate zone will therefore be 143-156 beats per minute.

PRACTICE THE PRACTICE THE FORMULAFORMULA

HOMEWORKHOMEWORK

Resting Heart Rate HWResting Heart Rate HW Target Heart Rate HW (yours and a family Target Heart Rate HW (yours and a family

member) member) Music AssignmentMusic Assignment