Chapter 3 - Conditoining Your Cardiorespiratory System PDF

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Reenie Smith

Textbook: Get Fit, Stay Well

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Chapter 3 – Conditioning Your Cardiorespiratory System

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Learning Outcomes: 1. Explain how cardiorespiratory fitness are key components of your overall wellness. Identify key structures of the cardiorespiratory system and how they work together to provide oxygen to the body. 2. Outline how the three metabolic systems provide energy for exercise. 3. Describe the fitness and wellness benefits you can get from cardiorespiratory training. 4. Assess your cardiorespiratory fitness level on a regular basis using a variety of methods. 5. Set and work toward appropriate cardiorespiratory fitness goals. 6. Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle. 7. Incorporate strategies to prevent injuries during cardiorespiratory training.

Cardiorespiratory Fitness The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups in order to sustain dynamic activity,

I. How Does My Cardiorespiratory System Work? An Overview of the Cardiorespiratory System: Respiratory System The system responsible for the exchange of gases between the body and the air.

Cardiovascular System The body system responsible for the delivery of oxygen and nutrients to body tissues and the delivery of carbon dioxide and other wastes back to the heart and lungs.

Air Passageways Air enters your body via your nose and mouth. It then continues through your throat (Pharynx), voice box (Larynx), and windpipe (Trachea). These upper respiratory passageways warm, humidify, and filter the air, promoting optimal gas exchange.

Mucus and small, hair like projections called cilia filter out unwanted particles in the air; you expel these particles through your nose or mouth, or you swallow them. The inspired air travels down through the lower respiratory tract — the lower Trachea, Bronchi, and Bronchioles — eventually reaching air sacs (Alveoli) in the lungs, where gas exchange (i.e., the delivery of oxygen and the removal of carbon dioxide) occurs.

Lungs The air passageways in the lungs have extensive branching, similar to the branches on a large tree. at the very ends of the smallest branches (the bronchioles) are alveoli, which are surrounded by small blood vessels called capillaries. Because the walls of the alveoli and capillaries are very thin, oxygen moves easily from the alveolar sacs into the capillary blood. vessels then transport oxygen to the heart and the rest of the body. Meanwhile, carbon dioxide moves from the capillaries into the alveoli and exits the body when you exhale.

Respiration The exchange of gases in the lungs or in the tissues.

Heart

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1101.751 The heart is a fist-sized pump consisting of four chambers: the right atrium, the right ventricle, the left atrium, and the left ventricle.

Blood Pressure The pressure that blood in the arteries exerts on the arterial walls.

Systolic Blood Pressure Blood pressure during the Small valves regulate the steady, rhythmic flow of blood between chambers and prevent the blood from flowing backward.

systole phase of the heart cycle.

Diastolic Blood Pressure Blood pressure during the diastole phase of the heart cycle.

Atria Upper chambers of the heart that collect blood from the body.

Ventricles Lower chambers of the heart that pump blood to the body.

Pulmonary Circulation Blood circulation from the heart to the lungs and back.

ATP Adenosine Triphosphate; the cellular form of energy

Creatine Phosphate A molecule that is stored in

the heart to the rest of the body and back.

muscle cells and used in the immediate energy system to donate a phosphate to make ATP.

Pulmonary Artery The artery that carries

The Immediate Energy System

Systemic Circulation Blood circulation from

blood from the right ventricle to the lungs.

Aorta The artery that carries blood from the left ventricle to the rest of the body.

Systole The contraction phase of the heart cycle.

Diastole The relaxation phase of the heart cycle.

Heart Rate The number of beats of the heart in one minute.

Blood Vessels Blood vessels transport blood throughout your body. There are two types of blood vessels:

Arteries High-pressure blood vessels that carry blood away from the heart to the lungs.

Veins Low-pressure blood vessels that carry blood from the cells or lungs back to the heart.

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Three Metabolic Systems Deliver Essential Energy:

When it needs quick, immediate access to energy, your body first draws upon the ATP stored in your muscles.

The Nonoxidative (Anaerobic) Energy System As soon as you start moving, the nonoxidative energy system begins breaking down glucose for energy. This system breaks down glucose quickly and anaerobically (without oxygen) in order to produce ATP.

Anaerobic Without oxygen (nonoxidative) Lactic Acid An end product of the nonoxidative breakdown of glucose that can increase acidity in muscles and the blood and contribute to muscular fatigue.

The Oxidative (Aerobic) Energy System During the first three minutes of activity (when the immediate and nonoxidative systems are supplying most of the ATP you need), your body is gradually

Chapter 3 – Conditioning Your Cardiorespiratory System

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1101.751 increasing its oxidative production of ATP using oxygen in the Mitochondria of your cells.

Aerobic Dependent on oxygen (oxidative) Mitochondria Cellular structures where oxidative energy production takes place.

The Cardiorespiratory System at Rest and During Exercise:

3. Use energy sources for sustained muscular contractions.

Aerobic Training Increases Oxygen Delivery to Your Muscles: Hemoglobin A four-part globular, iron-containing protein that carries oxygen in red blood cells.

Plasma The yellow-colored fluid portion of blood Resting Conditions

that contains water, proteins, hormones, ions, energy sources, and blood gases.

At rest, your body works to maintain homeostasis.

Stroke Volume The volume of blood ejected from Homeostasis A stable, constant internal environment. If you’re healthy, your resting heart rate is between 50 and 90 beats per minute.

Response to Exercise Physical activity disrupts your body’s homeostasis. During exercise, your body must increase blood flow to maintain adequate oxygen and nutrient delivery.

Cardiac Output The volume of blood ejected from the heart in one minute; expressed in liters or milliliters per minute.

II. How Does Aerobic Training Condition My Cardiorespiratory System? Regular aerobic training conditions your cardiorespiratory system by improving your body’s ability to: 1. Deliver large amounts of oxygen to working muscles. 2. Transfer and use oxygen efficiently in the muscles.

the heart in one heartbeat; expressed in liters or milliliters per beat.

III. What Are the Five Benefits of Improving My Cardiorespiratory Fitness? Cardiorespiratory Endurance Decreases Your Risk of Disease: Cardiorespiratory endurance helps you manage your weight and blood cholesterol, reducing your chances of metabolic syndrome

Metabolic Syndrome A clustering of three or more heart disease and diabetes risk factors in one person (high blood pressure, impaired glucose tolerance, insulin resistance, decreased HDL cholesterol, elevated triglycerides, overweight with fat mostly around the waist).

Cardiorespiratory Endurance Helps You Control Body Weight and Composition: By increasing your calorie expenditure through exercise, you can more effectively manage your body weight and keep your body fat low.

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Cardiorespiratory Endurance Improves Self-Esteem, Mood, and Sense of WellBeing: Numerous studies point to the importance of exercise in reducing symptoms of depression.

Cardiorespiratory Endurance Improves Immune Function: Light to moderate exercise can boost your immune system.

Maximal Heart Rate (HRmax) The highest heart rate you can achieve during maximal exercise.

V. How Can I Create My Own Cardiorespiratory Fitness Program? Learn about Cardiorespiratory Training Options: Differing Workout Formats

Cardiorespiratory Endurance Improves Long-Term Quality of Life:

Interval Workout A workout that alternates

Research suggests that aerobic exercise training can increase brain volume and improve cognitive function as you age.

Circuit Training Workout A workout where

IV. How Can I Assess My Cardiorespiratory Fitness?

periods of higher-intensity exercise with periods of lower-intensity exercise or rest.

exercisers move from one exercise station to another after a certain number of repetitions or amount of time.

Resting Heart Rate The number of times your

Apply FITT Principles to Cardiorespiratory Fitness:

heart beats in a minute while the body is at rest; typically, 50 to 90 beats per minute.

Frequency

blood ejection with each heartbeat.

According to the American College of Sports Medicine, you should spend three to five days per week on cardiorespiratory conditioning.

Understanding Your Maximal Oxygen Consumption

Intensity

Your body’s maximal ability to utilize oxygen during exercise is called maximal oxygen consumption.

Your workouts should be intense enough to tax your cardiorespiratory system, but not so difficult as to discourage you or increase your chances of injury.

Maximal Oxygen Consumption (VO2 Max) The

Perceived Exertion A subjective assessment of

Pulse The pressure wave felt in the arteries due to

highest rate of oxygen consumption your body is capable of during maximal exercise; expressed in either liters per minute (L/min) or milliliters per minute per kilogram of body weight (ml/kg*min).

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Test Your Submaximal Heart Rate Responses

exercise intensity.

Talk Test A method of measuring exercise intensity based on assessing your ability to speak during exercise.

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1101.751 Understand the Stages of Progression: Determining Your Heart Rate Your heart rate provides a good indication of how hard your cardiorespiratory system is working, since it is related to the amount of oxygen your body is consuming.

Start-Up In the start-up phase of a cardiorespiratory program, you will be adjusting to the new activity in your weekly routine.

Target Heart Hate The heart rate you are aiming for during an exercise session; often a range with high and low heart rates is called your training zone.

Heart Rate Reserve The number of beats per minute available or in reserve for exercise heart rate increases; maximal heart rate minus resting heart rate.

Time For optimal cardiorespiratory conditioning, your exercise sessions should be 20-30 minutes long.

Type For optimal motivation, training adaptation, and injury prevention, choose activities that you enjoy.

Improvement Once you have the “kinks” worked out of your program, you are ready to move into the improvement phase. In this stage, your body starts adapting to the cardiorespiratory exercise.

Maintenance After months of hard work, you are at the fitness level you desire, and you feel great. You have reached the maintenance stage. The key to this stage is keeping your program consistent.

VII. How Can I Avoid Injury During Cardiorespiratory Exercise?

Cross Training The practice of using different

Pay Attention to Your Exercise Environment:

exercise modes or types in your cardiorespiratory training program.

Prevent Heat-Related Illness

Include a Warm-Up and Cool-Down Phase in Your Workout Session: Warm-Up The initial 5-10 minute preparation

Heat Cramps Severe cramping in the large muscle groups and abdomen caused by high fluid and electrolyte loss in sustained exertion in the heat.

phase of a workout.

Heat Exhaustion An elevated core body Cool-Down The ending phase of a workout where the body is brought gradually back to rest.

VI. How Can I Maintain my Cardiorespiratory Program?

temperature, headache, fatigue, profuse sweating, nausea, and clammy skin brought on by sustained exertion in the heat with dehydration and electrolyte loss.

Heat Stroke A core body temperature above 104 degrees Fahrenheit, headache, nausea, vomiting, diarrhea, rapid pulse, cessation of

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Prevent Cold-Related Illness Hypothermia A condition where the core temperature of the body drops below the level required for sustaining normal bodily functions.

Drink Enough Water: Dehydration A process that leads to a lack of sufficient fluid in the body, affecting normal body functioning.

Understand how to Prevent and Treat Common Injuries: Delayed-Onset Muscle Soreness The muscle tightness and tenderness you may feel a day or two after a hard workout session.

Muscle and Tendon Strains A soft-tissue injury that can be acute or chronic.

Ligament and Joint Sprains A sudden movement or trauma can cause a sprain (damage to joint structures).

Overuse Injuries Due to repetitive use. Treating Injuries with RICE RICE Acronym for rest, ice, compression, and elevation; a method of treating common exercise injuries.

VIII. Chapter 3 Review Questions 20

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1. Cardiorespiratory fitness would be most improved by which of the following? A. Stretching your leg muscles every day B. A 90-minute yoga class, three times per week C. Vigorously riding your bicycle every day for 30 minutes D. Walking to and from classes across campus

2. Regular cardiorespiratory fitness activities reduce your chance of developing A. B. C. D.

Metabolic syndrome. HIV. Athlete’s foot. Dehydration.

3. Which circulation delivers blood to the lungs? A. B. C. D.

Pulmonary Systemic Hepatic Cardiac

4. Which energy system will provide most of the ATP during an hour-long bicycle ride? A. B. C. D.

The immediate energy system The nonoxidative energy system The creatine phosphate energy system The oxidative energy system

5. Which of the following will decrease with regular aerobic training? A. B. C. D.

Muscle cell size Blood volume Resting heart rate Maximal cardiac output

7. Which OMNI Scale of Perceived Exertion value is associated with training in your target heart rate range? A. B. C. D.

1 3 7 9

8. Which of the following is the best way for cardiorespiratory program progression? A. Follow the 10 percent rule B. Increase your exercise duration each time you work out C. Schedule reassessments of your cardiorespiratory fitness every four weeks D. Increase your exercise intensity with every workout session

9. Which of the following is a good strategy to stay on track with your cardio fitness program? A. Read articles online about fitness topics B. Post pictures around your house of being active C. Attend motivational talks about fitness and health D. Record your activities and track your progress over time 10. What is the most common type of injury or illness in cardiorespiratory exercisers? A. Heat illness B. Hypothermia C. Overuse injuries D. Head injuries

6. Which of the following is the best example of vigorous exercise? A. B. C. D.

Weight training Cycling up a steep hill Cleaning a house Hiking on a flat trail

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