Module 4 - Cardiorespiratory Fitness/Aerobic Endurance

what is cardiorespiratory endurance?

ability of heart and lungs to deliver oxygen rich blood to working tissues

what are the primary functions of cardiorespiratory endurance?

- picks up and transports oxygen

- distributes nutrients to cells (i.e. glucose)

- removes metabolic waste (i.e. lactase)

- maintains fluid balance to prevent dehydration

- maintains body temperature by absorbing and redistributing heat

what is the role of the heart?

to circulate the blood throughout the body

what does the right side of the heart do?

pumps deoxygenated blood through the lungs, aka Pulmonary Circulation (more efficient with good ventilation)

what does the left side of the heart do?

collects blood from the lungs and pumps oxygenated blood throughout the body, aka Systemic Circulation

what is askemia?

lack of blood flow

what is blood pressure?

the force of blood in the manner of systolic over dystolic exerted against the artery wall

what is blood pressure controlled by?

involuntary effect, controlled by nerve impulses

what is a normal heart rate?

120/80 mmHg

what is a high blood pressure (called and numbers)

hypertension (140/90)

what is a low blood pressure (called and numbers)

hypotension (80/50)

what does systole do?

contract

- pumps blood to working tissues "shunt out"

what does dystole do?

relaxation

- pull back and reloads blood to be shunted out

what is heart rate?

the number of times a heart beats per minute

what is a normal resting heart rate?

60-80 bpm

do men or women usually have a higher heart rate?

women

what is stroke volume?

the amount of blood pumped per beat

- stroke volume at rest is about 70mL to working tissue (force of contraction)

where is stroke volume typically an issue?

ADLs (people who are not PA)

- having to take stairs when elevator isn't working

- shoveling driveway during a heavy snow fall

what is cardiac output?

the amount of blood heart pumps per minute

what is cardiac output a function of?

- blood circulating at rest = 2.5L

- blood circulating at max exercise = 12.5 L

what are blood vessels?

the heart's own network of veins and arteries and capillaries

what do the coronary arteries do?

supply the heart with oxygen

what do veins do?

carry deoxygenated blood back to the heart

what do arteries do?

carry oxygenated blood away from the heart

what do capillaries do?

deliver nutrient rich blood and oxygen to the tissues and carrie the waste product away

- can increase with exercise and becoming more fit (like mitochondria, which create more ATP)

what is the cardiorespiratory system composed of?

lungs, diaphragm, air passages, and breathing muscles

what does the cardiorespiratory system do?

- air passing in and out of lungs and diaphragm ( contracts/relaxes about 12-20 times per minute)

what does the cardiorespiratory system supply and carry out?

oxygen to the body and carries out waste products

what do you breathe in?

oxygen

what do you breathe out?

carbon dioxide

why is this function of this system crucial for the body to work properly?

if the body doesn't transport oxygen and utilize it, then systemic circulation cannot occur and therefore cannot maintain aerobic energy

what is true about energy production and energy containing nutrients from a genetic standpoint?

everyone is different

what two things makeup energy production?

metabolism and metabolic rate

what is metabolism?

the sum of all the chemical processes necessary to maintain daily functions

what other things affect metabolic rate?

metabolism, calories, and exercise

what is metabolic rate?

the rate at which your body uses energy = dependent on your level of PA

what four things are broken down to determine metabolic rate?

- carbs

- fats

- proteins

- ATP

how are carbs broken down?

with high intensity, low duration workouts

what are fats broken down?

with lower intensity, and high duration workouts

when are proteins broken down?

when fats and carbs are gone

what is ATP?

energy

what are energy containing nutrients?

chemical energy from food that is converted into fuel so that our cells can use it for immediate energy or store for later

what are the three energy system pathways?

Immediate energy system, Non-Oxidative energy system, and Oxidative energy system

what is the immediate energy system also referred to as?

the Phosphagen system, ATP-PC system

is O2 used in the immediate energy system?

no

how long does the immediate energy system typically last?

what does this mean for the intensity of the workouts?

10-15 sec, peaks @ 5 sec and then declines

they should be high intensity (at about 95% MPHR)

what 3 things are you typically training for with an immediate energy system?

power, speed, agility (common for athletes)

what is the fuel for the immediate energy system?

ATP and creatine phosphate (ATP-PC)

- the ATP is depleted quickly

what are examples of the immediate energy system?

sprinting, bounding, vertical jump, rep maximums

how long do the Non-Oxidative energy systems last?

15 sec - 2/3min

what ought to be the intensity of non-oxidative energy system workouts?

still fairly high @ about 85-95% MPHR

what is the broken down fuel of non-oxidative energy systems?

after all of this is used up, what is created?

glucose and glycogen

lactic acid

what does lactic acid mean?

all of your glucose and glycogen have been used and your body needs rest

what are examples of non-oxidative energy systems?

400m or 800m race, walking stairs

do non-oxidative energy systems have O2?

no, but they do have 2 ATP

is oxygen required for oxygen energy systems?

yes

how long do oxygen energy systems last?

3+ min

what ought to be the intensity of oxygen energy systems?

intermediate intensity: 70-85% MPHR

what is the fuel for oxygen energy systems?

what is the process(es) that these go through?

carbs and fats

glycolysis to Kreb's cycle

what is the optimal fuel for high intensity exercises?

carbs

what is the optimal fuel for low intensity exercises?

fats

what is true about ATP production?

it is slow, about 32-36 ATP are made per cellular respiration cycle

what are example of oxygen energy systems?

skiing, running a marathon, swimming

for most activities is there only one energy system at play?

no, for most all three energy systems are being used, it depends on intensity and duration for which system is DOMINANT

what is VO2 max?

the highest rate of oxygen an individual is capable of having during an activity

- essentially saying it is limited on how much it can improve the body's ability to transport and utilize oxygen

what are the five benefits of cardiorespiratory endurance exercise?

1. improvements in cardiorespiratory function

2. better control of body fat

3. improved cellular metabolism

4. reduces the risk of chronic disease

5. improved psychological and emotional benefits

what are the improvements of cardiorespiratory function?

- increase in VO2 max

- increase in stroke volume

- increase in cardiac output

- increased ventilation

- increase blood flow to heart and active skeletal muscles

- increase blood flow to skin

- decreased blood flow to stomach, intestine, liver, and kidneys

what is included in the better controls of body fat?

- increase in daily caloric expenditure

- raising of resting metabolic rate

- helps maintain and increase metabolic rate

what is included in improved cellular metabolism?

- increases the number of capillaries in the muscle

- increases the size and number of mitochondria in the muscle's cells

what is included in the reduced risk of chronic disease?

- decreased risk of CVD

- decreases blood pressure

- decreases triglycerides, increases HDLs, decreases LDLs

- increases bone intensity

- increase immune function

what is included in improved psychological and emotional benefits?

- decreases anxiety and depression

- increases endorphins, decreases cortisol

- improves sleep

how to develop a cardiorespiratory program?

1. set goals

2. establish frequency

3. determine intensity

4. what type of cardiorespiratory workout

5. how long (time/duration)

how frequently should you train cardiorespiratory endurance?

3-5 times a week

what five things are used to determine intensity?

- 55-90% of MPHR

- age predicted method

- Karvonen method

- RPE

- talk test

what are the 7 types of training cardiorespiratory endurance

1. circuit training

2. cross training

3. long, slow duration

4. interval training

5. Fartlek training

6. repitition training

7. pace/tempo training

what is circuit training?

a bunch of different exercises at a bunch of different stations - can work both aerobic and anaerobic systems

what is cross training?

different training than your specificity, such as a marathon runner swimming or using the elliptical

what is long, slow distance training?

how long should this be trained?

typically 70% of VO2 Max or 80% of max heart rate

30 min - 2 hr

what is interval training?

intensity is close to VO2 Max

- train for 2-5 min bouts/rounds with rest (use work to rest ratios

- very stressful psychologically

what is fartlek training?

easy running (70% VO2 Max) combined with either hill work or short, fast bursts (MPHR) of running (at 85-90% for VO2 Max) with short rest periods

what is repitition training?

intensity is greater than VO2 Max, 30-90 sec of work with a long recovery (as much time as you need to fully recover - typically between 3 and 5 min)

what is pace/tempo training?

intensity is at or slightly higher than race competition intensity, equal to lactate threshold for durations of 20-30 min, short interval formats

how long shoudl you train cardiorespiratory endurance?

20-60 min

how long into your workout until the aerobic system will take over?

2-3 min

what is the best type of cardiorespiratory program?

slow, long duration (ling runs)

what cardiorespiratory program best combines aerobic and anaerobic training?

interval training (HITT workouts)

what cardiorespiratory program best incorporates all three energy systems?

fartlek workouts

what does RPE stand for? Who would you use it for?

ratings of perceived exsercion

young kids and beginners/older patients

what is the talk test?

- helps determine how in shape an individual is

- if you can talk comfortably, probably not doing enough. if you cannot talk at all and are grasping for breath, you might be going too hard (at or past MPHR)