KINES 292 EXAM 1

CRE

ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity

CRE mainly depends on

capacity of heart and lungs to deliver oxygen

HEart

circulates blood through body in order to transport oxygen, nutrients, and other key substances to target organ and tissue

2 blood circulation systems

pulmonary and systemic

pulmonary circulation

circulatory system that moves blood between the heart and the lungs; controlled by the right side of the heart

• controlled by right side

systemic circulation

circulatory system that moves blood between the heart and the rest of the body; controlled - by the left side of the heart

atrium

Each of the two upper chambers of the heart that receives blood that comes into the heart before passing to the ventricles

ventricle

lower chamber of the heart that pumps blood out of the heart through arteries to the lungs and other parts of the body

aorta

the body's largest artery; receives blood from the left ventricle and distributes it to the body

vena cava

large veins through which blood is returned to the right atrium of the heart

veins

Blood vessels that carry blood back to the heart

arteries

vessels that carry blood from the heart

Concept of blood movement

HEART ---> AORTA --->ARTERY-->ARTERIOLE--->CAPILLARIES-->CAPILLARIES--->VENULES--->VEINS--->VENECAVA--->BACK TO HEART

Systole:

Contraction of the heart, pumping the blood.

Diastole:

Relaxation of the heart

Diffusion:

process through which oxygen movesfrom lungs to the blood and carbon dioxide moves from blood to the lungs

BLOOD FLOW WITHIN THE HEART:

1.Waste-laden, oxygen-poor blood travels through vena cava to right Atrium 2.After the right atrium fills, it contracts and pumps blood into the heart's right lower chamber or Right ventricle via tricuspid valve. 3.When the right ventricle is full, it contracts and pumps blood into pulmonary artery, which takes blood to Lungs for loading the oxygen. 4.In lungs blood picks up Oxygen and discard CO2 (through diffusion). 5. This oxygenated blood returns through Pulmonary vein to left Atrium.

6. Once left atrium filled, it pumps blood into the left ventricle via Bicuspid valve.

7. At the end left ventricle pumps the blood through aortafor distribution to the rest of the body

The Respiratory System

Supplies environmental O2 to body and carries off CO2. Air passes in and out of the lung, mainly result from contraction and relaxation of diaphragm and rib muscles. Air passage consist of Nasal cavity, throat, larynx, trachea, bronchus, bronchioles, and Alveoli.

Alveoli:

Tiny air sacs in the lungs that allow the exchange of oxygen and carbon dioxide between the lungs and blood

3 sites of gas exchange

body tissue, capillaries, and alveoli

At Rest,

§H.R: 50 to 90 beats per minute §B.R: 12 to 20 breaths per minute. §B.P: 120/80

Stroke volume:

amount of blood the heart pumps with each beat

Cardiac output:

amount of blood pumped by the heart each minute; a product of heart rate and stroke volume.

cardiac output =

stroke volume times heart rate

stroke volume times heart rate =

cardiac output

CO= 4900 ml/min and HR= 70 bpm, what is their SV?

SV= 70 ml/beat

if cardiac output gets better, what happens to stroke volume and heart rate

stroke volume increases, heart rate decreases

Heart rate increases up to___ bpm during exercise

170-210

during exercise: C.O. increases From quarts/min.

5 quarts up to 20

during Exercise : Blood flow to working muscle increases up to ____ from ____

85% to 90% from 15-20%

Breath rate increase up to ___ breath/min to Oxygenate this increased blood flow.

40-60

during exercise, HR top number should ____ and bottom number should _____

increase, decrease/no change

if bottom number in HR increase, what does that mean?

heart cannot get blood back to heart

_____ pressure should increase and _____ pressure should decrease during exercise

systolic, diastolic

Metabolic rate:

energy is required for all body function and physical activity. Rate at which body uses energy, is k/a Metabolic rate.

Energy from Food:

Conversion of chemical energy from food (Carbohydrates, fats, and proteins) into cell compatible fuel form (ATP)

____ is the gatekeeper for glucose

insulin

Carbohydrate:

During digestion, most carbohydrate broken down into glucose.

Some Glucose circulates in _____ for immediate take up by ______ to use as fuel and rest of it converted in to _____

blood, cells, glycogen

Glycogen:

Complex carbohydrate that stores in the liver and skeletal muscles; the major fuel source during most forms of intense exercise.

If Glycogen stores are full the surplus glucose is

converted into fat and stored in fat tissue.

3 things that give u energy

carbs, protein, fat

only form of energy you can use

ATP

FAT: Excess energy from fat in the diet also stored as

body fat

Protein:

used primarily to build new tissue, but it can be broken down for energy or to incorporated to fat stores.

ATP (adenosine triphosphate)

the energy "currency" of cell. only form of energy that can be used by cells. Every Cell stores a small amount of ATP, When they need more, that can be created from glucose, glycogen, protein, or fat.

Every Cell stores a small amount of ATP, When they need more, that can be created from

glucose, glycogen, protein, or fat.

TYPES OF ENERGY SYSTEM

Immediate ("explosive") energy system, Nonoxidative (anaerobic) energy system, Oxidative (aerobic) energy system

Immediate ("explosive") energy system:

Aka ATP-PCr system Supplies energy rapidly but for short period of time. Useful for muscle activities which are last for less than 10 sec. Fuel components are cellular ATP and PCr. This system predominates in EXPLOSIVE movement Site of reaction: Cell Cytoplasm. e.g., Olympic lifts, High jumps, Shot put.

What energy system is useful for muscle activities which are last for less than 10 sec.

Immediate ("explosive") energy system:

Site of reaction of Immediate ("explosive") energy system

cell cytoplasm

Examples of Immediate ("explosive") energy system

Olympic lifts, High jumps, Shot put.

Nonoxidative (anaerobic) energy system:

Also called the anaerobic system or the lactic acid system Does not require oxygen. Fuel used: glucose and glycogen; Site of reaction: cytoplasm. Activities which last from 10 sec to 2 min. and are high intensity force. E.g., 400 m run Two limitation of this system: Depletion of glucose and glycogen can cause fatigue and dizziness. Produces excess of H and K ion which interferes with muscle contraction and metabolism: Concept of "lactate threshold".

what energy system doe snot require oxygen

Nonoxidative (anaerobic) energy system:

what fuel is used in Nonoxidative (anaerobic) energy system:

glucose and glycogen

sit of reaction of Nonoxidative (anaerobic) energy system:

cytoplasm

what energy system is best for activities that last from 10 sec to 2 min and a high intensity

Nonoxidative (anaerobic) energy system:

example of Nonoxidative (anaerobic) energy system:

400 m run

Two limitation of Nonoxidative (anaerobic) energy system:

Depletion of glucose and glycogen can cause fatigue and dizziness. Produces excess of H and K ion which interferes with muscle contraction and metabolism: Concept of "lactate threshold".

site of reaction of Oxidative (aerobic) energy system:

mitochondria

Oxidative (aerobic) energy system:

Supplies energy to cells through breakdown of glucose, glycogen, and fats in presence of O2; also called the aerobic energy system. Site of reaction: Mitochondria. Predominates in activities with low to moderate intensity and for prolonged duration(> 2 min). E.g., 1500 m run. Energy for most of daily activities comes from this system Selection of fuel depends on intensity: carbohydrate (moderate;65% of HRmax), fat(mild/low intensity)

what energy system predominates in activities with low to moderate intensity and for prolonged duration(> 2 min).

Oxidative (aerobic) energy system:

examples of Oxidative (aerobic) energy system:

1500 m run. Energy for most of daily activities comes from this system

what energy system do u use for fat loss

oxidative energy system , mild/low intensity

what energy system do you use most of the day?

Oxidative (aerobic) energy system

§In the beginning, _______ is the main source for prolonged exercise for given intensity but as people improve their CR fitness, they use greater proportion of ____ as fuel source.

Carbohydrate, fat

§Aerobic exercises and HIIT increase ____________

the no. and size of mitochondria.

§Two limiting factors for Aerobic energy system are ________ and _______

Glycogen depletion, and oxygen supply.

why is the adaptation of your body changing fuel source from carbs to fat important?

§avoids glycogen depletion (cause of fatigue). §

Amount oxygen required is directly proportional to

intensity of exercise.

Maximal oxygen consumption (VO2max)

Highest rate of oxygen consumption of an individual during maximum physical effort.

• Measured in milliliters of oxygen used per minute per kilogram of body weight(ml/kg/min) and Represents one's Cardiorespiratory capacity.

what Represents one's Cardiorespiratory capacity?

Maximal oxygen consumption (VO2max)

At a given time all 3 energy systems work in combination. ______________ determine which energy system will dominate.

Intensity and duration of activity

BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE

Improves heart and lung functioning Improves cellular metabolism Better control of Body Fat Reduces risk of Chronic diseases Improves immune function Improves psychological and emotional wellbeing

concentric hypertrophy

increases force of contraction

Eccentric Hypertrophy

Increases heart's cavity size

what happens when you improve Cardiorespiratory Functioning

1. Increases the heart's own blood and oxygen supply

2. Improving quality of heart's contraction: increases force of contraction (concentric hypertrophy). Increases heart's cavity size (Eccentric Hypertrophy).

3. Increasing blood volume in body; increase in Stroke Volume and improved temperature regulation.

4. Improves Lung volumes, and capacities too .

CHANGES AT CELLULAR LEVEL when improving cardiorespiratory endurance

1. Improves O2 utilizing capacity: Increases no. of capillaries. Increases size and no. of mitochondria (Above changes increase muscle's ability to use lactate and fat as fuel, and Prevents glycogen depletion)

how does improvement in CRE prevent cardio-vascular diseases

Preventing Obesity. Improving balance of HDL: LDL Reducing High B.P. Enhancing function of endothelial cells of vessels

how does improvement in CRE prevent canceR?

Exact mechanism not known but helps in preventing colon, breast, and few other cancers.

CRE improvement reduces what?

cardiovascular diseases, cancer, osteoporosis, type 2 diabitites, inflammation

how does improvement in CRE prevent type 2 diabetes?

By preventing Obesity, and by direct control over blood sugar level.

Exercise burns blood sugar and makes cells more sensitive to hormone insulin.

how does improvement in CRE prevent inflammation?

Exercise increases acute short-term inflammation which triggers protein synthesis but decreases chronic inflammation.

Inflammation:

body's response to damage (from injury, High B.P., Smoking, high blood fats, sugar).

OTHER BENEFITS OF CRE EXERCISES

Improve body composition (Body Fat Control), Immune system, Psychological And Emotional Wellbeing

How does CRE exercise improve body composition?

Burns calories directly during and if intense enough, continues to do for several hours after the exercise session.

How does CRE exercise improve immune system?

Moderate intensity exercises improve immunity. Too high intensity or overtraining affects negatively.

How does CRE exercise improve Psychological And Emotional Wellbeing

Endurance exercises lessen anxiety, depression, stress, anger, and hostility, while improving sleep by reducing Stress hormone level in blood.

Best way to assess someone's CRE fitness is by measuring

VO2max

How cna VO2max be measured?

by using lab test or estimated by Field tests

Different type of VO2max field tests:

The 1-Mile Walk Test, The 3-Minute Step Test, The 1.5-Mile Run-Walk Test

The 1-Mile Walk Test:

Estimates level of maximal oxygen consumption based on time it takes to complete one mile of brisk walking and the heart rate at the end of the walk. A fast time and a low heart rate indicate high CRE.

The 3-Minute Step Test:

Person continually steps for 3 min at steady rate and then monitor HR during recovery. Measuring how long it takes the pulse to return to normal range after three minutes of stepping exercise count heart rate for entire minute after completion of test. Faster recovery rate reflects higher CR fitness.

The 1.5-Mile Run-Walk Test

Oxygen consumption increases with speed in distance running. Faster time represents High VO2max.

Monitoring Your Heart Rate

Measure your heart rate using a heart rate monitor or counting your pulse beats. Carotid pulse and radial pulse. Use index and middle finger

DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM

Set goals Set FITT Choose suitable activities Warm up and cool down Adjust program as fitness improves

you can achieve ____% of improvement depending on age, health status, genetics, fitness level when doing CRE program

10-30%

what VO2 a person achieve if there VO2max is 40?

44-52

FITT RECOMMENDATION FOR CRE

Frequency: Recommended frequency is 3 to 5 days per week.

Intensity of Training: 4 main ways to represent intensity for CRE exercise; 1.Target heart rate zone(THRZ), 2.Metabolic Equivalent (MET), 3.Rating of perceived exertion (RPE), 4.and Talk Test. Time (duration) of training §Total duration of 20 to 60 minutes per day single or multiple sessions is recommended. Each session should be of 10 or more min longer. §Or 5-10 min High Intensity(>90% of VO2max) but more prone to injury. Type of activity §Include activities that involve rhythmic use of large muscle groups for an extended period. E.g., Cycling, jogging, swimming etc.

4 main ways to represent intensity for CRE exercise

1.Target heart rate zone(THRZ), 2.Metabolic Equivalent (MET), 3.Rating of perceived exertion (RPE), 4.and Talk Test.