Week 3- Cardiorespiratory system Flashcards
What is the cardiorespiratory system composed of?
1) Cardiovascular/ Circulatory system (Heart/Blood vessels)
2) Respiratory system (lungs/ related muscles)
What is the function of the cardiorespiratory system?
1) Deliver oxygen/ nutrients throughout the body
2) Remove waste products (ex: CO2)
What challenges the cardiorespiratory system?
Exercise, by increasing the demand for oxygen and nutrients in working muscles.
What is the systemic circuit / functions?
- Left side of the heart
- Pumps oxygenated blood to the tissues
- Brings deoxygenated blood back to the heart
What is the function of arteries?
To carry oxygen rich blood away from the heart.
What is the function of capillaries?
To carry oxygen-depleted blood back to the heart.
What are capillaries?
- Thin walled blood vessels
- Oxygen/ nutrients pass through to tissues
- Waste products pass back into he vascular system
What is the pulmonary circuit / functions?
- Right side of heart
- Pumps deoxygenated blood to the lungs
- Brings oxygenated blood from the lungs back to the heart
How does the blood flow through the cardiorespiratory system?
- Stroke volume
- Cardiac Output
What is stroke volume?
- The volume of blood (ml) pumped from the heart per heart beat.
What is cardiac output?
- the volume of blood pumped by the heart per minute (mL blood/min) stroke volume and heart rate (SV X HR)
How do people typically take their heart rate?
1) Radial pulse
2) Carotid pulse
What is the function of Energy Systems (production)?
- Fuel for muscle motion
- Derived from breakdown of food
- Energy released from breakdown of food creates compound called adenosine triphosphate (ATP)
What is adenosine triphosphate (ATP)?
- Stored in muscles and cells in small amounts
- Breakdown of ATP creates energy for body to move
- Must have ATP for muscles to function
What are the two systems in muscles cells that produce ATP?
1) Aerobic
2) Anaerobic
What is the difference of aerobic and anaerobic?
Aerobic:
- With oxygen
- Primary system for cardiorespiratory endurance
- Relies on oxygen for ATP
- Can use fats, proteins, carbs to produce ATP
- Supports prolonged exercise, with a shift from carbohydrates to fats as the primary energy source
- Most daily activities rely on aerobic ATP production.
Anaerobic:
- Without oxygen
- Energy from exercise that is:
1) SHORT duration and intense (10-120 sec)
2) At the beginning of activity - Produced through glycolysis (breakdown of carbs)
- Can only use carbs as energy source
What is VO2 max?
- Maximal aerobic capacity
- The maximum amount of oxygen the body can take in and use during exercise
What is the recommendation of VO2 max to use while training ?
- 50-85% of VO2 max
What improves when training is greater than 50% of one’s VO2 max?
cardiorespiratory improves (training threshold)
What is reaches at VO2 max?
Maximum HR
How do you calculate maximal HR?
- HRmax = 220 – (age)
- HRR (heart rate reserve) = HRmax – Resting HR
- Calculate 65% to 85% of HRR and add RHR to obtain THR (Training heart rate)
What are the responses to exercise?
1) HR increases
2) Stroke volume increases
3) Arteries dilate/expand
4) Breathing rate increases
What are our adaptations to exercise?
1) Resting HR decreases
2) Maximum stroke volume increases
3) VO2 max increases
4) Respiratory muscle endurance improves
5) Muscles’ capacity to produce aerobic energy increases
6) Adaptations are lost/reversed if exercise is stopped for an extended period
What are the Health Benefits of Cardiorespiratory Endurance?
1) Lower risk of heart disease
2) Reduced risk of type 2 diabetes
3) Lower blood pressure
4) Increased bone density
5) Increased energy
6) Improved well-being and self-esteem
7) Easier weight control
8) Better sleep
What are some ways to evaluate Cardiorespiratory Endurance (field tests)?
1) Beep test
2) 1.5 mile run test
3) 1 mile walk test
4) Cycle ergometer test
5) step test
How to Design your Aerobic Exercise Program
1) Set short/long term goals
2) Warm up
3) Use the FIIT principle
4) Cool down
5) Distinguish Main stages of the exercise program:
- Initial conditioning
- Progression
- Maintenance
