CHAPTER 4 - CADRIOREPIRATORY SYSTEM Flashcards
Respiratory System
Add oxygen and remove carbon dioxide from blood
Circulatory System
- Blood transports nutrients, oxygen, carbon dioxide, waste products and chemical messages (hormones)
- Maintains body temperature by transporting heat from the core to the skin, where it can dissipate
Pulmonary Circulation
- Right pump
- Right atrium and right ventricle
- Collect blood from tissue and push it through the lungs back to the heart
Systemic Circulation
- Left pump
- Left atrium and left ventricle
- Takes blood from lunges and moves it through the body and back to the right pump
Process of Blood Flow
- Superior/Inferior Vena Cava (veins)
- Right Atrium
- Right Ventricle
- Pulmonary Artery
- Capillaries in the Lungs (add Oxygen, remove CO2)
- Pulmonary Vein
- Left Atrium
- Left Ventricle
- Aorta
- Systemic Arteries
- Arterioles
- Capillaries (deposit oxygen and nutrients from blood, waste removed from cell)
- Systemic Veins
Quantity of Blood Circulation
- 5 Litres of blood circulation every minute at rest
- 7 litres of blood circulation every minute during exercise
Blood Pressure
- Force on arterial walls
- Normal is 120/80 mm of mercury (mmHg)
Systolic Blood Pressure
- Top number (normal is 120 mmHg).
- During heart contraction. Peak pressure
Diastolic Blood Pressure
- Bottom number (normal is 80 mmHg).
- During heart relaxation. Lowest pressure
Exercises Impact on Blood Pressure
- Training increases the ability of the heart to pump blood, so as a client becomes more fit their resting blood pressure remains constant or may even decrease because exercise helps maintain the elasticity of vessels and keeps the circulatory system healthy.
- Moderate exercise raises systolic (over 200 mmHg) but not dialectic (due to opening of more capillary beds)
- Blood flow during intense exercise compress arteries and reduce blood flow which can cause dizziness from a slowdown of blood to the heart and brain
Regular Heart Rate
72 Beats per Minute
3 Arteries For Pulse
- Radial artery: arm: preferred place to take their pulse
- Temporal artery: head
- Carotid artery: neck
Stroke Volume
Amount of blood the left ventricle pumps out in one beat (70ml average)
Exercise’s Effect on Stroke Volume (over time)
- Makes the ventricles become larger which lets them hold more blood and pump harder
- Increases stroke volume thus increasing ability of output per heartbeat
- This reduces stress on the heart
- Reduces heart rate
Cardiac Output
Amount of blood pumped in one minutes
= Stroke Volume* HR
Cardiac Output during Exercise
- Increases during exercise
- Stroke volume increases early and then eventually plateaus
- Heart rate increases with intensity and maxes out before exhaustion
Ventilation
- Air moves in and out of lungs along pressure gradients created by the diaphragm contracting and relaxing
- Diaphragm contracts which pulls it down into abdomen
- This acts like a vacuum by enlarging the volume of the lungs and decreasing the pressure within them
- When muscles relax pressure increases (you breath out)
Diffusion
The way gases are exchanged in the lungs
Air Composition
78% nitrogen, 21% oxygen, 0.04% carbon dioxide
Process of Respiration
- Nasal Cavity/Mouth
- Pharynx
- Larynx
- Trachea
- Bronchi
- Bronchioles
- Alveoli
- Capillaries: Then proceeds through the circulatory system
Lung Volume
4-6 Litres of Air
Alveoli
- Are tiny air sacs where gas is exchanged
- Lungs have 300 million alveoli
Cardiorespiratory Response during Exercise
- There may be a delay due to oxygen deficit (need warmup)
- At beginning heart rate and stroke volume increases
- Blood distributed to working muscles and away from abdominals. (Though selective vasodilation and vasoconstriction)
- Systolic BP rises
- Respiration rate increases
Vasoconstriction
Narrowing of arteries
Vasodilation
Widening of arteries
Respiration Rates
- Resting ventilation = 10 litres per minute
- One minute into exercise = 45 litres per minute
- Steady state exercise = 60 litres per minute
- High performance athlete at max exertion = 220 litres per minute
VO2 Max
- Maximum volume of oxygen per minute in litres relative to body maxx (ml per kg per min)
- Maximum amount of oxygen the body can extract and use in the process of energy production
- Depends on ability to ventilate the lunges, the ease at which oxygen moves from lungs to blood, capacity of blood to carry oxygen, ability of heart to pump blood (cardiac output) and distribute it to working musculature and ability of muscles to extract and use oxygen delivered
Factors that contribute to VO2Max
- Central component: Heart and its ability to distribute oxygen and blood
- Peripheral component: Muscles and their ability to use oxygen for aerobic activity
Normal VO2 Max Rates
- Fit participant resting: 3.5ml/kg/min (relative)
- Fit participant maximal: 60ml/kg/min (relative)
- Unfit participant resting: 3.5ml/kg/min (relative)
Unfit participant maximal: 35ml/kg/min (relative)
Oxygen Uptake During Recovery
Fast recovery - Restore ATP and CP and remove lactic acid
Slow recovery - Repair muscle damage and adaptations
Benefits of Cardiorespiratory Training
- Reduced risk of heart disease
- Reduced resting heart rate, normalizes blood pressure and makes everyday tasks easier
Cardiorespiratory Training Time Recommendations
- 300 moderate minutes or 150 vigorous minutes per week
- 10 minute sessions or longer
Frequency for Cardiorespiratory Training Program Design
- Number of workouts depends on length to make sure you hit guidelines
- Improved cardiovascular health can be seen in two exercise sessions per week (few benefits of adding more than 5 sessions)
Intensity for Cardiorespiratory Training Program Design
- Speed or heart rate
- Ways of planning and detecting intensity: Oxygen uptake, HR monitoring, Perceived exertion
Oxygen Uptake Monitoring
Is only available to elite athletes with labs available to test this
Heart Rate Monitoring
- Heart rate increases linearly with intensity
- Use either percentage of HR maximum and percentage of HR reserve
Percentage of Maximum Heart Rate
- “Training zone” is between 55%-90%
- Zone that encourages client to work hard enough to get results but not so hard the aerobic system cannot produce enough oxygen
=(220-40(age)) X percentage
Heart Rate Reserve (HRR)
=HR max - resting HR
- Most appropriate when you know your clients resting and max HR, experience and current cardiovascular fitness level
- Training zone is now between 50%-85% (this is to ensure target is not overstated)
Percentage of Maximum Heart Rate Ranges for Levels of Fitness
Beginner = 55%-64% Intermediate = 65%-74% Advanced = 75%-90%
Use of the HRR (Karvonen formula)
Target HR = ((HR max - resting HR) X percentage) + resting HR
- When max and resting HR are both known this is a better option
- Cardiorespiratory fitness levels for lower target HR must be adjusted as clients become more fit as lower target HR would decrease which is incorrect
Rating of Perceived Exertion (RPE)
- RPE sale of 6-20 (multiply by 10 to get estimated HR)
- Reevaluating this after adaptations have occurred is recommended because both HR and RPE will change for a given intensity
Time for Cardiorespiratory Training Program Design
- Health improves with 20-30 minutes of exercise in the target HR zone
- Increase duration to make it harder but this also creates a higher risk of injury
- Consideration: Experience (beginners should start with 10-15 minutes and gradually increase), Fitness Level (beginners start low and add duration towards goal of 15-30 minutes).
- Goal is to reach between 30-60
Type for Cardiorespiratory Training Program Design
- Start with activity the client enjoys or has had success with in the past
- Caloric expenditure depends on amount of muscle mass used and type of movement
- Goal: improve conditioning (use a variety of exercises and experiment) - Weight loss (exercise that burns the most calories)
