cardiorespiratory endurance Flashcards
What is the cardiorespiratory system
-cardiovascular system: heart and vessels
-respiratory system: lungs and muscles
draw a diagram of the cardiorespiratory system
(see diagram)
What is the purpose of the cardiorespiratory system
to deliver oxygen and nutrients to the body, and remove waste products from tissue
How does exercise challenge the cardiorespiratory system?
By increasing demand for oxygen and nutrients in working muscles
Describe the structure of the heart
Right side: Pulmonary circuit (RPL)
deoxygenated to lungs to get oxygenated
Left side: systemic circuit (LSB)
Oxygenated to whole body
What is the function of the arteries?
Carry oxygenated blood away from the heart to rest of body (AAO)
What is the function of the veins?
Carry deoxygenated blood from body to heart
What is the function of the capillaries?
thin walled vessels to allow exchange of gases and nutrients between blood and tissues
What is the function of the respiratory system
Inhalation: oxygen is brought into the lungs and enter alveoli, and then passed into capillaries to oxygenate blood. Blood is then sent to the left side of the heart to pass through the body, repeating the process.
exhalation: Carbon dioxide is emitted
draw a basic structure of the heart
RA | LA
RV | LV
Describe the function of each heart chamber
1- Right atrium: collects deoxygenated blood from body, then drains blood to right ventricle through valve
2-Right ventricle: pumps deoxygenated blood to lungs to be oxygenated
3-Left Atrium: Receives oxygenated blood, then pumps it to left ventricle
4-Pumps oxygenated blood to aorta
5-Aorta: pumps blood to entire body
Where can you measure you heart rate by hand
1- Radial artery on the wrist under the thumb
2-carotid artery in the neck behind the jawline
Define stroke volume (SV)
The quantity of blood ejected with each heartbeat (from left ventricle)
usually for adults- 70ml
Define heart rate (HR)
rate of heart pumping (beats per minute)
define cardiac output (Q) and how to calculate it
Amount of blood pumped by the heart in liters per minute
Calculation : SVxHR
Define resting oxygen uptake and what is its unit, how many METs is it?
-estimated 3.5ml of O2 per Kg of bodyweight per minute (ml · kg–1 · min–1)
-Defined as 1 MET
Define MET (metabolic equivalent)
Define maximal oxygen uptake
The greatest amount of oxygen that can be used at a cellular level for the entire body
what is and how do you calculate the Fick equation
to calculate VO2 max
VO2 max = Q X (a -VO2 difference)
VO2 max = (HRxSV) X (a -VO2 difference)
Define VO2 max
maximal aerobic capacity, or the maximum amount of oxygen the body can take in and utilize during exercise
what is the most valid measure of cardiorespiratory fitness
VO2 max
what does VO2 max measure
-endurance of the cardiorespiratory
system
- endurance of the exercising skeletal muscles
Define energy in terms of physiology
-The fuel needed for muscle motion
-derived from the breakdown of food : which create ATP (adenosine triphosphate)
-
where is ATP produced and stored
-it is made and stored in small amounts in muscles and cells
Why is ATP useful
- When broken down, it releases energy in a useful form for muscle movement
-generates heat when broken down
-only compound in the body that can provide immediate source of energy
-must be available for all muscles to be able to contract
Define the properties of anaerobic exercise
- does not use oxygen
-for short term, high intensity exercise
-provides ATP at the beginning
-ATP is produced through glycolysis, which results in build up of lactic acid
-only uses carbohydrate as energy source
Define the properties of aerobic exercise
-uses oxygen
-for prolonged exercise, shits from carbs to fats as primary energy source
-primary system for cardiorespiratory endurance
-relies on O2 for ATP production
-Protein, fats and carbohydrates can be used to produce ATP
-is used for most daily activities
How do you calculate a carotid pulse?
location- on neck behind jawline
-press in and back- using index and middle finger
-start pulse count on 0 not 1
-At rest: count for 60 seconds
-during exercise: for 10 seconds then multiply by 6 to get bpm
How do you calculate radial pulse?
-on the wrist 1 cm below the thumb
-use middle and index finger, do not use thumb because thumb has a pulse
-start pulse count on 0 not 1
-At rest: count for 60 seconds
-during exercise: for 10 seconds then multiply by 6 to get bpm
What is the primary pacemaker?
SA node
draw the pulmonary circuit and the systematic circuit
can stroke volume increase during exercise?
yes
what is a-VO2 (Arteriovenous oxygen difference)
the difference in oxygen between arterial and venous blood (blood that travels through the veins): shows the amount our body took up- increases during exercise.
what is the maximum heart rate for our age range?
200bpm
what is VO2
volume of oxygen consumed per minute ml/kg/min
ml of blood
at what minute does your body switch from primary carb to primarly fat
at 30 mins it begins to decrease, between 50-60 it switches
what are the responses to exercise
- Heart rate increase
- Stroke volume increases
- Cardiac output increases
- Breathing rate increases
what are the adaptations to exercise
- Resting heart rate decreases
- Maximum stroke volume increases
- VO2 max increases
- Respiratory muscle endurance improves
- Muscles’ capacity to produce aerobic energy increases-mitochondria increase
- Adaptations are lost/reversed if exercise is stopped for an
extended period
what are the health benefits of cardiorespiratory endurance
- Lower risk of cardiovascular disease (C VD)
- Increased longevity
- Reduced risk of type 2 diabetes
- Lower blood pressure
- Increased bone density in weight-bearing bones
- Improved self-esteem and body image
- Improved muscle tone and easier weight control
- Improved sleep quality
- Increased energy
how do you evaluate cardiorespiratory endurance?
- 1.5-mile run test
– One of the simplest and most accurate tests - 1-mile walk test
– Similar to 1.5-mile run test (good for sedentary individuals) - Cycle ergometer test
– Non-weight-bearing (good for people with joint problems) - Step test
– Can be performed by people at any fitness level
what is the relationship between training intensity and VO2 max improvement?
from low, to moderate to high it increases. then at high it plateaus
what is the least amount of exercise intensity you should do to see an improvement of VO2 Max
moderate
why is VO2 max different between sexes?
Muscle mass
Hemoglobin mass (amount of oxygen carried)
Heart/Lung size
what is the response to exercise?
– Short-term (acute) changes that occur during and
immediately after exercise
– E.g., Heart rate (HR) increases during exercise
* Adaptations to exercise
what is the adaptation to exercise?
– Changes over time that accrue with regular exercise
– E.g., with exercise training over months, resting HR
reduces
-pumping capabilities increase
how does heart size adapt to exercise?
-internal dimensions of the left ventricle increase mostly due to an increase in ventricular filling.
-The wall thickness of the left ventricle increases, making the potential contraction of the left ventricle more forceful.
how does stroke volume change with endurance training
athletes are able to pump more blood per heartbeat, stroke volume increases rest and during
submaximal and maximal exercise.
Increases in end-diastolic volume, caused by an increase in blood
plasma and greater diastolic filling time, contribute to increased SV.
The increased size of the heart allows the left ventricle to stretch
more and fill with more blood. (Frank-starling mechanism)
how do you design your exercise program?
1- Set goals (short-term and long-term)
2- Warm-up (5–10 minutes of low-intensity exercise)
3- Workout (FITT principle)
– Frequency (e.g., 3–5 times per week)
– Intensity (e.g., 50–85% of maximal heart rate)
▪ Training threshold
▪ Target heart rate (THR)
▪ Heart rate reserve (HRR)
▪ Borg Rating of Perceived Exertion (RPE)
– Time/duration (e.g., 20–60 minutes per session)
– Type/mode of exercise (e.g., jogging, cycling, rowing)
4- Cool-down (light exercise and stretching)
how do you calculate maximal heart rate and what is the tanaka equation?
max HR =206.9 - (0.67xage in years)
what happens to your maximum heart rate as you age?
it decreases
how do you estimate RPE?
- consider overall effort
– Breathing rate
– Amount of sweating
– Muscle fatigue
what are the VO2 max range ratings per age?
how is rpe measured?
15-point scale, ranging from 6 to 20
– 6 on the scale means that there is no level of exertion
– 8–11 on the scale is common during the warm-up or
cool-down phase of the workout
– 12–16 on the scale will correspond with the target
heart rate range for most people
what are the exercises and activities that can improve cardio?
Aerobics classes (moderate intensity step aerobics)
Bicycling (moderate intensity) Bicycling (mountain biking)
Bicycling (stationary cycle—moderate intensity)
Circuit training
Cross-country skiing (moderate intensity)
Elliptical machine (moderate intensity)
Hiking
Rowing machine (moderate intensity)
Running (8.5-minute mile)
Skipping rope (moderate pace)
Soccer
Spinning classes (moderate intensity)
Swimming (fast, freestyle)
Walking (brisk;)
water aerobics
Wii Fit game
Zumba (moderate intensity)
what is the minimum intesnsity of exercise to improve VO2
moderate, at least 50%
what does HIIT result in
– Results in both cardiovascular and skeletal muscle
adaptations
– Results in aerobic metabolic changes
– Can safely be incorporated into the exercise routine
of most individuals
what is HIIT intensity?
how do you calculate relative VO2?
QxA-vO2diff //Q=stroke volumexheart rate, then divide by bw
what are exercise adaptations in a-vo2 diff
-increase in the size and density of mitochondria and its enzymatic activity : allow each mitochondrion to extract more oxygen from blood in a given time, to make ATP
-increase in capillary density of skeletal muscle
how do you develop individual exercise prescription
1-initial conditioning phase
2-improvement phase
3-maintenance phase
describe the initial conditioning phase
-2-6 weeks
-comfortable intensity level
-increase duration or intensity gradually (10%)
-be aware of body pain and rest when needed
describe the improvement phase
-ranges from 12-40 weeks
-progress slower than initial
-increase duration and frequency first then intensity
describe the maintenance phase
-16-28 weeks of training
-fitness goals achieved
-Continue exercising regularly, but no need to continue
increasing duration, frequency, and intensity
what are the training techniques?
1-endurance training
2-cross training
3-cross training
describe endurance training
Any type of exercise aimed at
improving cardiorespiratory endurance (most common
type is continuous activity)
describe cross training
– Alternate multiple training modes
– May reduce boredom in training sessions
– May reduce risk of overuse injuries
– Improves overall cardiorespiratory endurance, not
training specificity
– Some people enjoy increased variety
describe interval training
– Often used by athletes and others who are at a higher
fitness level
– Uses repeated sessions (intervals) of higher-intensity
exercises alternated with lower-intensity exercises
– May be used to spur gains in intensity during
improvement phase
– Should not be done on a daily basis
how do you stay motivated?
-schedule a regular time to exercise
-create goal
-record progress
-track changes
-keep program enjoyable
