Chapter 3 Lecture

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Conditioning YourCardiorespiratorySystem

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Learning Outcomes

• Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness.

• Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body.

• Outline how the three metabolic systems provide energy for exercise.

• Describe the fitness and wellness benefits you can get from cardiorespiratory training.

• Assess your cardiorespiratory fitness level on a regular basis using a variety of methods.

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Learning Outcomes continued

• Set and work toward appropriate cardiorespiratory fitness goals.

• Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle.

• Incorporate strategies to prevent injuries during cardiorespiratory training.

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The Cardiorespiratory System and Fitness

• Cardiorespiratory Fitness – The ability of the cardiovascular and

respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity

• Respiratory System (Pulmonary System) – Air passageways and lungs

• Cardiovascular System– Heart and blood vessels

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The Cardiorespiratory System

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How the Cardiorespiratory System Works

• Air Passageways– Warm, humidify, and filter incoming air,

promoting optimal gas exchange (delivering oxygen and removing carbon dioxide)

• Lungs– Facilitate the movement of oxygen into the

blood and the exchange of oxygen and carbon dioxide—a process called respiration

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The Respiratory System

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How the Cardiorespiratory System Works continued

• Heart– Four chambers that pump blood through two

different circulatory systems• Pulmonary system: blood circulates from the heart

to the lungs and back• Systemic circuit: blood circulates from the heart to

the rest of the body and back

• Blood Vessels– Transport blood throughout the body via

arteries (carry blood away from the heart) and veins (carry blood back toward the heart)

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The Heart

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Three Metabolic Systems Deliver Essential Energy• ATP (adenosine triphosphate): a cellular form of energy

that must be constantly regenerated from energy stored in your body and from the foods you eat

• Immediate energy system: quick access to energy for "explosive" activities

• Nonoxidative (anaerobic) energy system: breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise

• Oxidative (aerobic) energy system: utilizes oxygen to break down fat, glucose, and protein for sustained activities

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Anaerobic vs. Aerobic ATP Production

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The Cardiorespiratory System at Rest and during Exercise• Resting Condition

– Homeostasis: a stable, constant internal environment that the body seeks to maintain while at rest

• Response to Exercise– Cardiac output: the amount of blood exiting

the heart in one minute– Increased heart rate and stronger

contractions result from physical activity

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How Aerobic Training Conditions the Cardiorespiratory System• Increases oxygen delivery to muscles

• Improves the transfer and use of oxygen

• Improves the body's ability to use energy efficiently

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Effects of Cardiorespiratory Training

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Benefits of Improved Cardiorespiratory Fitness• Decreases risk of disease, including those risks

related to metabolic syndrome (obesity-related risk factors)

• Helps control body weight and composition• Improves self-esteem, mood, and sense of

well-being• Improves immune function• Improves long-term quality of life

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Assessing Your Cardiorespiratory Fitness

• Monitor your resting heart rate. – Reflects general fitness level– Involves taking your pulse

• Understand maximal oxygen consumption (VO2max).

– Measures the body's ability to use oxygen during activity

– Most accurate measurements are done in a lab setting

• Test your submaximal heart rate responses.– Submaximal levels are compared to norms or

predictions– Generally safer and easier to conduct than maximal

tests and may be done in the field or in a lab

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Determining Your Own Heart Rate

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Measuring VO2max

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Assessing Your Cardiorespiratory Fitness continued

• Tests for cardiorespiratory fitness in the field and classroom:– 3-minute step test– 1-mile walking test– 1.5-mile running test

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Creating Your Own Cardiorespiratory Program• Set appropriate cardiorespiratory fitness goals.

– SMART goals: specific, measurable, action-oriented, realistic, time-oriented

• Learn about cardiorespiratory training options.– Classes– Indoor workouts– Outdoor workouts– Differing workout formats

• Continuous training• Interval training• Circuit training

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Creating Your Own Cardiorespiratory Program continued

• Apply the FITT Principles:– Frequency– Intensity

• Determine your heart rate• Determine your rate of perceived exertion• Perform the talk test

– Time/duration– Type

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FITT Training Guidelines

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Target Heart Rate Guidelines

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The OMNI Scale of Perceived Exertion

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Cardiorespiratory Intensity Scales

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Creating Your Own Cardiorespiratory Program continued

• Include Warm-Up and Cool-Down Phases– Your sessions should consist of three key

components: • Warm-up phase• Cardiorespiratory endurance conditioning set• Cool-down phase

• Plan for Proper Progression– Follow the 10% rule: weekly increases

in frequency, intensity, and/or time should not exceed 10%.

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Sample Cardiorespiratory Workout

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Maintaining Cardiorespiratory Fitness

• Understand the Stages of Progression– Start-up phase:

• Pay attention to how you feel.• Lasts approximately 2–4 weeks

– Improvement phase:• Your body begins to adapt to greater activity.• Lasts approximately 3–8 months

– Maintenance phase:• You have attained a higher fitness level.• Keeping your program consistent is key at this

stage.• Lasts indefinitely

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Maintaining Cardiorespiratory Fitness continued

• Record and Track Your Fitness Progress– This helps identify patterns and problems.

• Troubleshoot Problems Right Away– Don't let temporary setbacks take hold.

• Periodically Reassess Your Cardiorespiratory Fitness Level– Use Lab 3.2 to help you reassess your needs.

• Reassess Your Goals and Program as Needed– Use your target dates to review your goals and

make adjustments that might be productive.

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Avoiding Injury during Cardiorespiratory Exercise• Design a personalized, balanced program.• Wear appropriate clothing and footwear.• Pay attention to your exercise environment:

– Heat cramps, heat exhaustion, heat stroke– Hypothermia– Air quality– Hazards

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Avoiding Injury during Cardiorespiratory Exercise continued

• Drink enough water.– Avoid dehydration.

• Prevent and treat common injuries:– Delayed-onset muscle soreness– Muscle and tendon strains– Ligament and joint sprains– Overuse injuries

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Avoiding Injury during Cardiorespiratory Exercise continued

• Treat injuries with RICE:– Rest– Ice– Compression– Elevation– Seek medical attention if you are unsure of

the extent of your injury or if symptoms do not subside within a few hours.

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Common Exercise Injuries

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Common Exercise Injuries continued

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Heart Rate: Radial Pulse

Exercise Video: Heart Rate: Radial PulsePLAY

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Heart Rate: Carotid Pulse

Exercise Video: Heart Rate: Carotid PulsePLAY