Cardiopulmonary Training FITNESS 102 Fitness 102 Learning Goals

Cardiopulmonary Training FITNESS 102

Fitness 102 �Learning Goals Fitness 102 gives students the knowledge of how to maximize their cardiovascular fitness. � By using heart rate monitors and various math equations students will learn how to take their pulse, as well as, how to find their target heart rate zones. � This information will teach students how they can increase their own athletic performance, lose body fat, or simply maintain optimum cardiovascular health.

Functions of the Cardiovascular System �Knowing the functions of the cardiovascular system and the parts of the body that are part of it is critical in understanding the physiology of the human body. �With its complex pathways of veins, arteries, and capillaries, the cardiovascular system keeps life pumping through you. �The heart, blood vessels, and blood help to transport vital nutrients throughout the body as well as remove metabolic waste. �They also help to protect the body and regulate body temperature.

Importance of training the Cardiopulmonary system* �Help reduce blood pressure* �Strengthens the heart and lungs* �Pushes cholesterol deposits out of the arteries* �Helps to maintain joint integrity* �Can lower your heart rate* �Helps reduce body fat*

Cardio-pulmonary system

How do we get our fuel to run the engine?

Bioenergetics �The way your body converts food into a usable form of energy* More specifically… �Fats* �Carbohydrates* �Proteins*

Bioenergetics �Body uses Fats, Carbohydrates, and Protein for energy by the three different energy systems. * 1. ATP-PC system (Phosphagen System) * 2. Glycolysis* * 3. Aerobic System* * * These are aerobic systems*

ATP-PC System �Rapidly provides the body with ATP �ATP- Adenosine triphosphate (this is what your body breaks everything down into for energy) ADP ATP ATP ADP PC PC ATP

ATP-PC System* high power, short duration �This system only lasts about 7 -10 seconds* �Then exercise has to stop or slow down. �Recovers after about 3 minutes of rest A short sprint Lifting a heavy resistance for 3 repetitions Pitching a baseball

ATP-PC System Reviewed http: //www. youtube. com/watch? feature=p layer_detailpage&v=w. Vf. NVVTj. BKU

Glycolysis* moderate power/short duration �Also provides ATP rapidly �Involves the breakdown of glucose or glycogen �You invest 2 ATP molecules and at the end you get 4* �During the process the glucose gets broken down and hydrogen ions are stripped away were the attempt will be to take them to the aerobic system. �Byproduct of Glycolysis will be pyruvate or LACTIC ACID.

Glycolysis Example: think of an all-out sprint, to a slower jog, to an eventual walk. That is the progression of the three energy systems when going all-out. http: //www. youtube. com/watch? feature=player_detailpage&v=r-OGt. Nor. Df 4

Glycolysis Reviewed http: //www. youtube. com/watch? v=Ef. Glznwfu 9 U&feature=player _detailpage

Aerobic System* low power/long duration �Made up of Krebs Cycle and electron transport chain �Fats, Carbs, and Proteins can be taken to the Krebs Cycle* �When hydrogen molecules get produced in Glycolysis if enough oxygen is present then they will be taken to the Krebs cycle* �Krebs cycle’s primary function is to take the potential energy from the hydrogen molecules and take them to the electron transport chain.

Aerobic System Review http: //www. youtube. com/watch? feature=player_detailpage&v=p 3 newmy. ETuo

Aerobic System �In the ETT the hydrogen's combine with oxygen and other substrates to produce 3 -4 ATP molecules http: //www. youtube. com/watch? feature=player_detailpage&v=X-ZZETT 6 F-s#t=95

Summary : The following is a chart summarizing the limits and characteristics of each energy system. http: //www. youtube. com/watch? feature=player_detailpage&v=h. GYD 7 a. Ui 6 fk

NOW You KNOW

Which energy �At the onset of cardiovascular exercise body goes through and oxygen deficit �Oxygen Deficit- Lack of (oxygen) O 2 in the muscle at the beginning of exercise. *

Which energy �During Aerobic exercise such as swimming, biking, running, etc… the body primarily uses fat as a fuel �One reason why doing cardio burns body fat

Physiological effects of the Cardiovascular System* �Increase size in the ventricular chamber (Why)* �More capillaries that surround the muscle tissue (Why)* �More mitochondria in the cell (Why)*

Pulse Sites �Temporal Pulse �Carotid pulse

Pulse Sites �Brachial Pulse �Radial Pulse*

Pulse Sites �Femoral Pulse

Checking Pulse �When your checking your pulse or counting someone else's use the radial pulse �Use your pointer, middle, and index fingers. Place fingers just below the crease where your hand wrist meet below the thumb. * �Count the # of beats for 60 sec. to receive someone's pulse.

Normal Pulse Rates �For ages 11 through adult 60 and 100 beats per minute (BPM) �For someone very physically fit - 40 to 60 BPM �For a child 1 & under- 100 to 160 BPM �Children 1 to 10 - 70 to 120 BPM (these are all averages)

Activity � 1. Take out a piece of paper and record your pulse � 2. Record the pulse rates of each person in your group. � 3. Are the pulse rates that you got similar to the pulse rates that your partners received for themselves (within 5 BPM)? If not what went wrong? � 4. What is the range of pulse rates in the group? � 5. Were there any variables that made someone's heart rate lower i. e. . Regular exerciser, medical condition, play a sport, smoker, etc…)?

Designing a cardiovascular workout �Est. Goals 1. Lose weight/Body fat 2. Just stay healthy/Get into better shape 3. Get better at a sport/faster at long distance running

Designing a cardiovascular workout �Know what training zone to train in 1. 55 -65% of your VO 2 max* � Beginner fitness/Just want to stay healthy 2. 65 -75% of your VO 2 max* � Average fitness level/Good fat burning zone 3. 75 -85% of your VO 2 max* � High fitness level/Want to increase cardiovascular performance athletically. � VO 2 max- The amount of oxygen being consumed by the body.

Designing a cardiovascular workout �Find your Target Heart Rate (THR) or training heart rate But First some Acronyms… Max Heart Rate (MHR) Resting Heart Rate (RHR) Heart Rate Reserve (HRR) Target Heart Rate Range (THRR)

Designing a cardiovascular workout � Find your Target Heart Rate (THR) or training heart rate Step 1. 220 -age=MHR Step 2. MHR-RHR= HRR Step 3. HRR x Low VO 2 max percentage= # HRR x High VO 2 max percentage= # Step 4. Low # + RHR= THRR High # + RHR=THRR

Designing a cardiovascular workout � Mr. Peifer’s THRR Step 1. 220 -33 (age)= 167(MHR) Step 2. 167 (MHR) – 55 (RHR)= 112(HRR) Step 3. 112 (HRR) x 65%= 72. 8 112 (HRR) x 75%=84 Step 4. 84 + 55 (RHR)= 139 (THRR) 105. 75 + 55 (RHR)= 160. 75 (THRR) THRR is between 147 BPM and 161 BPM

Activity 1. Find your THRR without a calculator. 2. Get the THRR for each person in your group. 3. Did you find similarities in your THRR vs. the people in your group…. . Why? 4. Joe is a 16 year old high school athlete who wants to increase his VO 2 max. He has a resting heart rate of 70 BPM. As Joe’s friend what VO 2 max percentage would you recommend for him and help him find his THRR.

Answer � 220 -16= 204 MHR � 204 -70= 134 HRR � 134 HRR x 75%= 100. 5 � 134 HRR x 85%= 113. 4 � 100. 5 + 70 BPM=170. 5 THRR � 113. 4 + 70= 183. 4 THRR