3 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education

3

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Chapter


3-2

Basic Physiology of Cardiorespiratory Endurance Exercise

Benefits of Cardiorespiratory Exercise Assessing Cardiorespiratory Fitness Developing a Cardiorespiratory Endurance

Program Exercise Safety and Injury Prevention


3-3

Cardiorespiratory system: system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system


3-4

The heart Fist-sized muscle with four chambers Pulmonary circulation: circulatory

system that moves blood between the heart and the lungs; controlled by the right side of the heart

Systemic circulation: circulatory system that moves blood between the heart and the rest of the body; controlled by the left side of the heart


3-5

The heart Waste-laden, oxygen-poor blood

travels through venae cavae, into the heart’s right upper changer, or atrium

After the right atrium fills, it contracts and pumps blood into the heart’s right lower chamber, or ventricle▪ Venae cavae: The large veins

through which blood is returned to the right atrium of the heart


3-6

The heart Atrium: The right upper chamber

of the heart in which blood collects before passing to the ventricles (pl atria)

Ventricle: right lower chamber of heart from which blood flows through arteries to the lungs and other parts of the body

Diffusion: process of oxygen moving from lungs to the blood and carbon dioxide moving from blood to the lungs


3-7

The heart Aorta: The body’s large artery;

receives blood from the left ventricle and distributes it to the body

Systole: Contraction of the heart Diastole: Relaxation of the heart Blood pressure: The force exerted

by the blood on the walls of the blood vessels; created by the pumping action of the heart


3-8


3-9

Blood vessels Blood vessels classified

by size and function▪ Veins: Vessels that carry

blood to the heart▪ Arteries: Vessels that carry

blood away from the heart


3-10

Blood vessels Endothelial cells: Cells

lining the blood vessels Nitric oxide: A gas released by the

endothelial cells to promote blood flow Capillaries: Very small blood vessels

that distribute blood to all parts of the body

Coronary arteries: Pair of large blood vessels that branch off aorta and supply the heart muscle with oxygenated blood


3-11

The Respiratory System Respiratory system: The lungs, air

passages, and breathing muscles; supplies oxygen to the body and removes carbon dioxide

Alveoli: Tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood


3-12

The Cardiorespiratory System at rest and during exercise At rest, your heart beats at a rate of

about 50 to 90 beats per minute, and you take about 12 to 20 breaths per minute▪ Stroke volume: amount of blood

the heart pumps with each beat▪ Cardiac output: amount of blood

pumped by the heart each minute; a function of heart rate and stroke volume


3-13

Metabolic rate: rate at which body uses energy

Energy from food Carbohydrates, fats, and proteins

▪ Glucose: Simple sugar that circulates in blood and is used by cells to fuel ATP production

▪ Glycogen: Complex carbohydrate stored in the liver and skeletal muscles; the major fuel source during most forms of intense exercise

▪ Glycogen is the storage form of glucose


3-14

ATP (adenosine triphosphate): the energy “currency” of cells Adenosine triphosphate (ATP):

Energy source for cellular processes Cells store small amount of ATP When they need more, they create it

through chemical reactions using body’s stored fuels—glucose, glycogen, and fat


3-15

Immediate (“explosive”) energy system: Supplies energy to muscle cells through breakdown of cellular stores of ATP and CP


3-16

Nonoxidative (anaerobic) energy system: Supplies energy to muscle cells through breakdown of muscle stores of glucose and glycogen; also called the anaerobic system or the lactic acid system Anaerobic: Occurring in

the absence of oxygen Lactic acid: Metabolic acid resulting

from the metabolism of glucose and glycogen


3-17

Oxidative (aerobic) energy system: Supplies energy to cells through breakdown of glucose, glycogen, and fats; also called the aerobic system Aerobic: Dependent on

the presence of oxygen Mitochondria: Cell structures

that convert the energy in food to a form the body can use


3-18

Maximal oxygen consumption (VO2max): Highest rate of oxygen consumption an individual is capable of during maximum physical effort, reflecting the body’s ability to transport and use oxygen; measured in milliliters of oxygen used per minute per kilogram of body weight


3-19

The energy system in combination Intensity and duration of

exercise determines which energy system predominates

Physical fitness and energy production Fitness program should target energy

system most important to your goals Cardiorespiratory system is

the key to overall fitness


3-20

Cardiorespiratory endurance exercise helps the body: Become

more efficient Cope better with

physical challenges Resist chronic diseases


3-21


3-22

Endurance exercises enhance heart health: Maintaining or increasing the heart’s

blood and oxygen supply Improving the heart muscle’s function Strengthening the heart’s contraction Increasing the heart’s cavity size Increasing blood volume Reducing blood pressure


3-23

Regular endurance exercise improves metabolism Increases

capillaries in muscles Allows training

muscles to make the most of oxygen and fuel

Increases mitochondria Prevents glycogen depletion


3-24

Cardiovascular Diseases Cancer Type 2 Diabetes Osteoporosis Inflammation

▪ Inflammation: body’s response to tissue and cell damage, environmental poisons, or poor metabolic health

Deaths from all causes ▪ Physically fit people have

reduced risk of dying prematurely


3-25

Regular exercise increases daily calorie expenditure Exercise increases resting metabolic

rate Improved immune function

Immune system: The physiological processes that protect us from diseases such as colds, bacterial infections, and even cancer

Exercise increases immune function


3-26

SOURCE: Wen, M, et al 2013 Physical activity and mortality among middle-aged and older adults in the United States

Journal Physical Activity & Health Published online


3-27

Performing physical activities provides proof of skill mastery and self-control

Endurance exercises lessen anxiety, depression, stress, anger, and hostility, while improving sleep


3-28

The 1-Mile Walk Test Estimates level of maximal oxygen

consumption based on time it takes to complete one mile of brisk walking and the heart rate at the end of the walk

The 3-Minute Step Test Measures how long it takes the

pulse to return to normal after three minutes of stepping exercise


3-29

The 15-Mile Run-Walk Test Oxygen consumption increases with

speed The Beep Test

A prerecorded series of tones sound off at faster and faster intervals, and the exerciser must keep up with the beeps

Monitoring Your Heart Rate Measure your heart rate using a heart

rate monitor or counting your pulse beats Interpreting Your Score


3-30


3-31

Set realistic goals Set starting frequency,

intensity, and duration of exercise at appropriate levels

Choose suitable activities Warm up and cool down Adjust program as fitness improves


3-32

Set “SMART” goals Specific Measurable Attainable Realistic Time frame-specific


3-33

Frequency of Training Experts recommend 3 to 5 days per

week Intensity of Training

Target heart rate zone: Heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain training effects▪ Heart rate reserve: Difference between

maximum heart rate and resting heart rate


3-34

Intensity of training MET: Unit of measure that represents

body’s resting metabolic rate Ratings of perceived exertion

(RPE): System of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity

Talk test


3-35

Time (duration) of training Total duration of 20 to 60

minutes per day recommended Type of activity

Cardiorespiratory endurance exercises include activities that involve rhythmic use of large muscle groups for an extended period of time


3-36

SOURCE: Pick, H L, ed 1978 Psychology from Research to

Practice Kluwer Academic/Plenum Publishing Corporation With kind

permission of Springer Science and Business Media and the author


3-37


3-38


3-39


3-40


3-41


3-42

Warm-up session should include low-intensity, whole body movements similar to those in the activity that will follow Do not use stretching as part

of pre-exercise warm-up Cooling down returns the

body to a non-exercising state


3-43

You must increase the intensity, frequency, and duration of exercise carefully to avoid injury and overtraining Keep an exercise log or training diary

Maintaining cardiorespiratory fitness Cross-training: Alternating two

or more activities to improve a single component of fitness


3-44

Hot weather and heat stress Dehydration: Excessive loss of body

fluid Heat cramps: Sudden muscle

spasms and pain associated with intense exercise in hot weather

Heat exhaustion: Illness resulting from exertion in hot weather

Heatstroke: A severe and often fatal heat illness characterized by significantly elevated core body temperature


3-45

SOURCE: Casa, D J, et al April–June 2000 National Athletic Trainers’ Association position statement: Fluid replacement for

athletes Journal of Athletic Training 35(2): 212–224, 224a


3-46

Cold weather Hypothermia: Low body temperature

due to exposure to cold conditions Frostbite: Freezing of body

tissues characterized by pallor, numbness, and a loss of cold sensation▪ Wind chill: Measure of how cold it

feels based on the rate of heat loss from exposed skin caused by cold and wind

Poor air quality


3-47

Consult a physician for the following: Head and eye injuries Possible ligament injuries Broken bones Internal disorders such as chest pain,

fainting, and heat intolerance


3-48

Managing minor exercise injuries For cuts and scrapes, stop the

bleeding and clean the wound For injuries to muscles

and joints, use RICE▪ Rest▪ Ice▪ Compression▪ Elevation


3-49

Preventing injuries▪ Train regularly and stay in condition▪ Gradually increase the intensity,

duration, or frequency of workouts▪ Avoid or minimize

high-impact activities▪ Get proper rest between

exercise sessions▪ Drink plenty of fluids▪ Warm up thoroughly before

you exercise and cool down afterward


3-50

Preventing injuries▪ Achieve and maintain a normal

range of motion in your joints▪ Use proper body mechanics▪ Don’t exercise when

you are ill or overtrained▪ Use proper equipment▪ Don’t return to your normal exercise

program until athletic injuries have healed

Documents

3 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education