Presentation on theme: "Chapter Eleven +++ Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones."— Presentation transcript:
1Chapter Eleven +++Understanding the Cardiorespiratory System and Cardiorespiratory Training Zones
2CARDIORESPIRATORY ENDURANCE The ability of the body to perform prolonged large-muscle dynamic exercise at a moderate to high level of intensity.Examples:walkingjoggingswimmingaerobics
3Aerobic & 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.
4Understanding 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.
5ADDITIONAL BENEFITS OF CR ENDURANCE EXERCISE Improved CR functioningMaintains or increases heart’s own blood and oxygen supplyStronger, more efficient heart; pumps more with less beatsLower resting and exercise heart ratesReduces blood pressureImproved cellular metabolismIncrease efficiency of muscles use of oxygen and fuelMore and larger mitochondriaBetter control of body fatImproved immune functionImproved psychological and emotional well-being
6MORE BENEFITS OF CR ENDURANCE EXERCISE Reduced risk of chronic disease:Cardiovascular disease (CDV); coronary heart disease, stroke, high blood pressureCancer; colon, breast, reproductive organs, lung, pancreatic, etc.Type 2 diabetesOsteoporosis; bone loss, especially in womenDeaths from all causes
8WHATS 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, it’s 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 heart’s arteries.
10The 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.
11Anatomy of the HeartVenae cavae = large veins of the heart through which the blood is returned to the right atrium of the heartAtria = the heart’s upper chambers where blood passes through to the ventriclesVentricle = the heart’s lower chambers from which blood flows through arteries to the lungs and other body partsAorta = the body’s largest artery, receives blood from left ventricle and distributes to the rest of the body’s blood vessels
13THE RESPIRATORY SYSTEM Consists of: the lungs, air passages, and breathing musclesFUNCTIONS:Supplies oxygen to the bodyCarries off carbon dioxideHelps 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.
14Cardiorespiratory System Rest vs. Exercise At RestDuring ExerciseHeart RateBPMBPMBreathing RateBreaths PMBreaths PMBlood Pressure120/80175/65systolic – goes updiastolic – goes down or sameCardiac Output5 quarts PM20 or more quarts PMCardiac output = amount of blood pumped by the heart each minute; a function of heart rate and stroke volume
15Prevention of Cardiovascular Disease Uncontrollable Risk FactorsHeredity (Race)AgeGender (male or female)
16Prevention of Cardiovascular Disease Controllable Risk FactorsSmokingHigh Blood PressureUnhealthy Cholesterol LevelsImproving your Blood Fat LevelsLack of Physical ActivityObesityDiabetes
17Methods of Monitoring Intensity Exercise Heart RateTalk TestRate of Perceived ExertionHeart Rate MonitorsAppsCardio Machines with Heart Rate Monitors
18TRAINING ZONES Zone 1= Healthy Heart = 50 – 60% THR Zone 2 = Fat Burning = 60 – 70% THRZone 3 = Aerobic Zone = 70 – 80% THRZone 4 = Anaerobic Threshold = 80 – 90% THRZone 5 = Red Line Zone = 90 – 100% THR
19THE KARVONEN METHOD!!!Minimum Training Heart Rate: (Age) = (Rest. HR) = x .60 (Min. Intensity) + 65 (Rest. HR) = 143 Beats/MinuteMaximum Training Heart Rate: (Age) = (Rest. HR) = x .70 (Max. Intensity) + 65 (Rest. HR) = 156 Beats/MinuteHis training heart rate zone will therefore be beats per minute.