FITT principle and cardiorespiratory fitness
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03_lectureoutline.pptxConditioning Your Cardiorespiratory System
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Chapter 3 Lecture
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Learning Outcomes
Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness.
Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body.
Outline how the three metabolic systems provide energy for exercise.
Describe the fitness and wellness benefits you can get from cardiorespiratory training.
Assess your cardiorespiratory fitness level on a regular basis using a variety of methods.
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Learning Outcomes continued
Set and work toward appropriate cardiorespiratory fitness goals.
Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle.
Incorporate strategies to prevent injuries during cardiorespiratory training.
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The Cardiorespiratory System and Fitness
Cardiorespiratory Fitness
The ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity
Respiratory System (Pulmonary System)
Air passageways and lungs
Cardiovascular System
Heart and blood vessels
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The Cardiorespiratory System
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How the Cardiorespiratory System Works
Air Passageways
Warm, humidify, and filter incoming air, promoting optimal gas exchange (delivering oxygen and removing carbon dioxide)
Lungs
Facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide —a process called respiration
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The Respiratory System
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Ferix, Lerix
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© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
Fig 4-1 The cardiorespiratory system
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How the Cardiorespiratory System Works continued
Heart
Four chambers that pump blood through two different circulatory systems
Pulmonary system—pulmonary circulation: blood circulates from the heart to the lungs and back
Systemic circuit—systemic circulation: blood circulates from the heart to the rest of the body and back
Blood Vessels
Transport blood throughout the body via arteries (carry blood away from the heart) and veins (carry blood back toward the heart)
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© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
Fig 4-2 Circulation of oxygen and carbon dioxide
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The Heart
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Three Metabolic Systems Deliver Essential Energy
ATP (adenosine triphosphate): a cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat
Immediate energy system: quick access to energy for "explosive" activities
Nonoxidative (anaerobic) energy system: breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise
Oxidative (aerobic) energy system: utilizes oxygen to break down fat, glucose, and protein for sustained activities
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Anaerobic vs. Aerobic ATP Production
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What does this table is telling you?
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© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
Fig 4-3 Time span of action of the three energy systems
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When You Burn Fat, Where does It go?
© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
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The Cardiorespiratory System at Rest and during Exercise
Resting Condition
Homeostasis: a stable, constant internal environment that the body seeks to maintain while at rest
Response to Exercise
Cardiac output: the amount of blood exiting the heart in one minute
Increased heart rate and stronger contractions result from physical activity
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Group Work: Write at least 3 full sentence to answer each question.
How Does Aerobic Training Condition My Cardiorespiratory System?
What are the benefits of improving my cardiorespiratory fitness?
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How Aerobic Training Conditions the Cardiorespiratory System
Increases oxygen delivery to muscles
Improves the transfer and use of oxygen
Improves the body's ability to use energy efficiently
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Effects of Cardiorespiratory Training
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Benefits of Improved Cardiorespiratory Fitness
Decreases risk of disease, including those risks related to metabolic syndrome (obesity-related risk factors)
Helps control body weight and composition
Improves self-esteem, mood, and sense of well-being
Improves immune function
Improves long-term quality of life
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Assessing Your Cardiorespiratory Fitness
Monitor your resting heart rate.
Reflects general fitness level—as you get fit your resting heart rate decrease due to increase in stroke volume
Involves taking your pulse
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Determining Your Own Heart Rate
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Assessing Your Cardiorespiratory Fitness
Understand maximal oxygen consumption (VO2max).
Measures the body's ability to use oxygen during activity
The highest rate of oxygen consumption your body capable of during maximal exercise.
You can improve it 15 to 20 percent with training.
Most accurate measurements are done in a lab setting
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Measuring VO2max
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Assessing Your Cardiorespiratory Fitness
Test your submaximal heart rate responses.
Maximal heart rate (HRMmax)—the highest heart rate you can achieve during maximal exercise
HRMax= 220-your age
Submaximal levels are compared to norms or predictions
Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab
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Assessing Your Cardiorespiratory Fitness continued
Tests for cardiorespiratory fitness in the field and classroom:
3-minute step test —The faster your heart recover from exercise, the better conditioned you are.
1-mile walking test —faster time and lower heart rate indicate a higher level of fitness.
1.5-mile running test —faster finish time indicates a higher level of fitness
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Group Work: Write at least 3 full sentence to answer each question.
How can I create my own cardiorespiratory fitness program?
How can I maintain my cardiorespiratory fitness program?
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Creating Your Own Cardiorespiratory Program
Set appropriate cardiorespiratory fitness goals.
SMART goals: specific, measurable, action-oriented, realistic, time-oriented
“Build a stronger cardiorespiratory system” is not a SMART goal.
“Improve my cardiorespiratory fitness from a fair to a good rating on my three-minute step test, by exercising on the elliptical machine for 30 minutes three days a week over the next two months” YES, THIS IS A SMART GOAL
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Creating Your Own Cardiorespiratory Program
Learn about cardiorespiratory training options.
Classes—Make sure you visit rec center internet site to see what they offer —REMEMBER: THIS IS ONE OF YOUR ASSIGNMENT
Indoor workouts—ideas?
Outdoor workouts—ideas?
Differing workout formats
Continuous training —aerobic training—perform a rhythmic activity for a period of time (ideally 20 min or more).
Interval training —alternate higher-intensity exercise with lower-intensity exercise or rest—see GetFitGraphic.
Circuit training –move from one exercise station to another after certain number of repetitions or amount of time. See Q&A section
FITT Training Guidelines
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Creating Your Own Cardiorespiratory Program continued
Apply the FITT Principles:
Frequency
Intensity
If your goal is weight loss or disease prevention, you will benefit from exercising more often but at a lower intensity to prevent injuries and overtraining
Determine your heart rate
Determine your rate of perceived exertion
Perform the talk test
light exercise—talk easily and continuously
Moderate exercise—talk easily but not continuously.
Vigorous exercise– can not talk at all
Time/duration
Type
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Target Heart Rate Guidelines
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The OMNI Scale of Perceived Exertion
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Cardiorespiratory Intensity Scales
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Creating Your Own Cardiorespiratory Program continued
Include Warm-Up and Cool-Down Phases
Your sessions should consist of three key components:
Warm-up phase —light PA similar to your conditioning set
Cardiorespiratory endurance conditioning set
Cool-down phase —Less vigorous version of your main exercise set.
Plan for Proper Progression
Follow the 10% rule: weekly increases in frequency, intensity, and/or time should not exceed 10%.
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Sample Cardiorespiratory Workout
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Maintaining Cardiorespiratory Fitness
Understand the Stages of Progression
Start-up phase:
Pay attention to how you feel.
Lasts approximately 2–4 weeks
Improvement phase:
Your body begins to adapt to greater activity.
Lasts approximately 3–8 months
Maintenance phase:
You have attained a higher fitness level.
Keeping your program consistent is key at this stage.
Lasts indefinitely
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Maintaining Cardiorespiratory Fitness continued
Record and Track Your Fitness Progress
This helps identify patterns and problems—Lab 3.3.
Troubleshoot Problems Right Away
Don't let temporary setbacks take hold.
Periodically Reassess Your Cardiorespiratory Fitness Level
Use Lab 3.2 to help you reassess your needs.
Reassess Your Goals and Program as Needed
Use your target dates to review your goals and make adjustments that might be productive.
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How can I Avoiding Injury during Cardiorespiratory Exercise?
Design a personalized, balanced program.
Wear appropriate clothing and footwear.
Pay attention to your exercise environment:
Heat cramps, heat exhaustion, heat stroke
Heat stroke results when a person's core body temperature exceeds 104 degrees Fahrenheit.
Hypothermia
Air quality
Hazards
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Avoiding Injury during Cardiorespiratory Exercise continued
Drink enough water.
Avoid dehydration.
Prevent and treat common injuries:
Delayed-onset muscle soreness
Muscle and tendon strains
Ligament and joint sprains
Overuse injuries
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Avoiding Injury during Cardiorespiratory Exercise continued
Treat injuries with RICE:
Rest
Ice
Compression
Elevation
Seek medical attention if you are unsure of the extent of your injury or if symptoms do not subside within a few hours.
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Common Exercise Injuries
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Common Exercise Injuries continued
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Heart Rate: Radial Pulse
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Exercise Video: Heart Rate: Radial Pulse
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Heart Rate: Carotid Pulse
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Exercise Video: Heart Rate: Carotid Pulse
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