fitness 102 cardio-pulminary training. importance of training the cardio-pulminary system help...
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Importance of training the Cardio-pulminary 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
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 anerobic 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
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.
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)
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. Peifer’s THRRStep 1. 220-24 (age)= 196 (MHR)Step 2. 196 (MHR) – 55 (RHR)= 141 (HRR)Step 3. 141 (HRR) x 65%= 91.65
141 (HRR) x 75%=105.75Step 4. 91.65 + 55 (RHR)= 146.65 (THRR)
105.75 + 55 (RHR)= 160.75 (THRR)
THRR is between 147 BPM and 161 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.