Chapter Eleven

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Chapter Eleven

• Understanding the Cardiorespiratory System and
  Cardiorespiratory Training Zones

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CARDIORESPIRATORY ENDURANCE

• 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

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Aerobic 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.
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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.
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ADDITIONAL BENEFITS OF CR ENDURANCE EXERCISE

• Improved CR functioning
• Maintains or increases hearts 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

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MORE 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

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Cardiovascular Disease

• Coronary artery disease
• Atherosclerosis
• Stroke

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WHATS THE DIFFERENCE?

• 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, its 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
  hearts arteries.

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The Cardiorespiratory System

• 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.

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Anatomy of the Heart

• Venae cavae large veins of the heart through
  which the blood is returned to the right atrium
  of the heart
• Atria the hearts upper chambers where blood
  passes through to the ventricles
• Ventricle the hearts lower chambers from which
  blood flows through arteries to the lungs and
  other body parts
• Aorta the bodys largest artery, receives blood
  from left ventricle and distributes to the rest
  of the bodys blood vessels

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THE RESPIRATORY SYSTEM

• 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.

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Cardiorespiratory System Rest vs. Exercise
  At Rest During Exercise
     
Heart Rate 50 - 90 BPM 140 -210 BPM
     
Breathing Rate 12 - 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
Cardiac output amount of blood pumped by the
heart each minute a function of heart rate and
stroke volume
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Prevention of Cardiovascular Disease
Uncontrollable Risk Factors

• Heredity (Race)
• Age
• Gender (male or female)

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Prevention of Cardiovascular Disease
Controllable Risk Factors

• Smoking
• High Blood Pressure
• Unhealthy Cholesterol Levels
• Improving your Blood Fat Levels
• Lack of Physical Activity
• Obesity
• Diabetes

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Methods of Monitoring Intensity

• Exercise Heart Rate
• Talk Test
• Rate of Perceived Exertion
• Heart Rate Monitors
• Apps
• Cardio Machines with Heart Rate Monitors

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TRAINING ZONES

• Zone 1 Healthy Heart 50 60 THR
• Zone 2 Fat Burning 60 70 THR
• Zone 3 Aerobic Zone 70 80 THR
• Zone 4 Anaerobic Threshold 80 90 THR
• Zone 5 Red Line Zone 90 100 THR

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THE KARVONEN METHOD!!!

• Minimum Training Heart Rate220 - 25 (Age)
  195195 - 65 (Rest. HR) 130130 x .60 (Min.
  Intensity) 65 (Rest. HR) 143 Beats/Minute
• Maximum Training Heart Rate220 - 25 (Age)
  195195 - 65 (Rest. HR) 130130 x .70 (Max.
  Intensity) 65 (Rest. HR) 156 Beats/Minute
• His training heart rate zone will therefore be
  143-156 beats per minute.

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• PRACTICE THE FORMULA

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HOMEWORK

• Resting Heart Rate HW
• Target Heart Rate HW (yours and a family member)
• Music Assignment