Cardiorespiratory Endurance Cardiorespiratory Endurance The ability of the

Cardiorespiratory Endurance

Cardiorespiratory Endurance • The ability of the body to work continuously for extended periods of time. • Benefits: • Increased energy • Less stress in their lives • Weight loss • More efficient heart • Increased bone density • Improved cognitive functioning

Aerobic vs. Anaerobic Aerobic – continuous activity that requires large amounts of oxygen done below 85% MHR. Ø Aerobic metabolism (using oxygen to break down fat & carbohydrates) generates 34 -36 ATP Ø Aerobic means “with oxygen” Ø Byproduct is carbon dioxide Ø Aerobic strengthens the heart, organs, lungs, burns fat, decreases risk for chronic disease, and increases aerobic threshold Ø Top aerobic exercises: rowing, running, swimming, cross-county skiing, etc. Maximal Oxygen Consumption (VO 2 max): the largest amount of oxygen your body is able to process (consume) during strenuous aerobic exercise. Graded exercise test on treadmill or cycle. VO 2 max is reached when oxygen consumption reaches “steady state” despite increased workout intensity. Higher in men. The drug EPO (erythropoietin) is used to increase VO 2 max by stimulating red blood cell production.

Aerobic vs. Anaerobic • Anaerobic – activity that requires high levels of energy and is done for only a few seconds or minutes at a high level of intensity. ØAnaerobic means “without oxygen” ØAnaerobic training improves muscular strength, power, speed, and anaerobic threshold (point which lactic acid build up exceeds removal) ØTop anaerobic activities: sprinting, High intensity interval training, jumping, power lifts ØGenerates 2 ATP (glycolysis) ØByproduct is lactic acid (reason for delayed onset soreness)

Your Circulatory & Respiratory Systems • Consist of the heart, lungs, and blood vessels • Also known as the Cardiorespiratory System • It is responsible for circulating oxygen rich blood to cells and removing carbon dioxide. The average human heart pumps 5 Liters of blood per day!

The Circulatory System • Hemoglobin – an iron rich compound in red blood cells that helps carry the oxygen and return carbon dioxide to the lungs. -Disorder known as anemia (low RBC count); Sickle Cell (can result in abnormally shaped RBCs) Properties of the Circulatory System • Stroke volume – the volume of blood pumped from the left ventricle per beat. Stroke volume is affected by preload, contractility, and afterload. • Cardiac Output- the volume of blood pumped per minute. Cardiac output is a product of stroke volume and heart rate.

The Circulatory System 3 Types of Blood Vessels: • Arteries/Arterioles – vessels that carry oxygenated blood from the heart to the major extremities – such as the arms, legs, and head • Capillaries – delivers oxygen and other nutrients to individual cells. Smallest of all vessels. Form connection between arteries & veins. Carbon dioxide is produced as a byproduct of cellular respiration and is transported by carrier proteins back to the heart and lungs to be removed through exhalation. • Veins/Venules – deliver the deoxygenated blood back to the heart.

The Respiratory System - The body system that exchanges gases between your body and the environment - The principal organ: lungs - The lungs exchange oxygen and carbon dioxide, this is called respiration - Other parts: trachea (windpipe), bronchi (carry air to alveoli), alveoli (air sacs where exchange of oxygen takes place with capillaries), diaphragm (contracts and moves downward when we breath in; relaxes and moves upward when we expire air)

Problems of Your Heart & Lungs • Lifestyle Diseases – diseases that are result of certain lifestyle choices. • • • Cancers Liver cirrhosis Type 2 diabetes COPD Heart disease. • Risk Factors- any attribute, characteristic, or exposure of an individual that increases the likelihood of developing a disease or injury. • • • Sedentary lifestyle (inactivity) Being overweight Smoking or using tobacco in other forms Eating foods high in fat & cholesterol Alcohol/drug abuse Exposure to unsafe air/water

Problems of Your Heart & Lungs • Cardiovascular disease (CVD) – medical disorder that affects the heart or blood vessels. § Atherosclerosis – a condition in which LDL cholesterol & fatty deposits called “plaque” build up on walls of arteries, restricting or cutting off blood flow; causes many of the main CVDs. § Heart Attacks - plaque ruptures and stops blood flow to part of the heart causing cell death § Sudden Cardiac Death - electrical disturbance § Strokes – brain is cut off of blood & oxygen § Arrhythmias - irregular heart beat § Hypertension – High Blood Pressure § Coronary artery disease - narrowing/hardening of the arteries

Cares of Your Heart & Lungs • Take care of the Circulatory & respiratory system • Change your lifestyle behaviors • Have your blood pressure and cholesterol levels checked • Blood Pressure – The force of the blood in the main arteries. • Normal blood pressure 120/80 • Systolic pressure – top number measures the greatest pressure point when the heart contracts • Diastolic pressure – bottom number measures lowest point when the heart relaxes