Chapter 3 Lecture

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.

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Learning Outcomes continued

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

• 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 your cardiovascular and

respiratory systems to supply oxygen and nutrients to large muscle groups for continuous 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 continued

• 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, which is 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 your body via

arteries (take 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 your body seeks to maintain while at rest

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

your heart in one minute– Increased heart rate and stronger

contractions result from physical activity

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• Aerobic training increases oxygen delivery to muscles.

• Aerobic training improves the transfer and use of oxygen.

• Aerobic training improves your body's ability to use energy efficiently.

How Aerobic Training Conditions the Cardiorespiratory System

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Effects of Cardiorespiratory Training

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Benefits of 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 feelings 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 body's ability to use oxygen during activity– Most accurate measurements are done in a lab

setting

• Test submaximal heart rate responses.– Uses submaximal levels to compare 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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Assessing Your CardiorespiratoryFitness continued

• Tests for cardiorespiratory fitness in the field and classroom:– Three-minute step test– One-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 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 Three Key Components– The warm-up phase– The cardiorespiratory endurance conditions

set– The cool-down phase

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

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

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Sample Cardiorespiratory Workout

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Maintaining Cardiorespiratory Fitness

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

• "Listen" to your body.• 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.• Not interrupting the program is key at this stage.• Lasts indefinitely

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Maintaining CardiorespiratoryFitness 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 Fitness Level– Use Lab 4.2 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 or Treat Common Injuries– Delayed-onset muscle soreness– Muscle and tendon strain– Ligament and joint sprains– Overuse injuries

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Avoiding Injury during Cardiorespiratory Exercise continued

• Treating 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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Common Exercise Injuries continued