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Unformatted text preview: Chapter 3
Cardiorespiratory Endurance Heart 2 systems 4 chambers Heart rate
Systole Diastole 5 L/min Respiratory Lungs Alveoli Exchange of gasses 1220 BPM .5 L/breath 7.5 L/min Air is forced in Rest and exercise Heart 5 L/min 25 L/min Stroke volume *HR Redistribution of blood 7.5 L/min Ventilation .5L/breath 3.5 L/breath 120175 L/min Food energy Glycogen Glucose Fats Protein ATP Three energy systems Immediate Intermediate Long term ATPPc Glycolysis Lactic Acid Inclusive Oxidative Mitochondria Effects of exercise Increased cardiac output Increased ventilation Increased blood flow Increased sweat rate Decreased blood flow to organs Chronic adaptations Reduced demand on heart
Increased efficiency HR SV 1020 BPM lower 10 million fewer/year BP Chronic adaptations Decreased risk of chronic disease CVD Diabetes Cancer Osteoporosis Cholesterol HDL Females Caucasian/Asian Small framed Chronic adaptations Decreased body fat Improved immune function Improved psychological and emotional well being
Endorphins Neurotransmitters Fitness tests 1 mile walk 3 minute step test 1.5 mile run/walk Houston non exercise FITT Frequency 35 days/week Intensity 6590% of max heart rate 5085% of heart rate reserve RPE 1218 Talk Test FITT Time 2060 min 20 for vigorous 60 for low intensity Large muscle groups Continuous Type Warm Up/Cool down Preparation to work Cool down 510 min Synovial fluids Aerobic energy systems Stretch after warm up 510 min Return to rest HR < 100 BPM Phases 3 weeks on/1 week off
3 weeks on/1 week off Week 1 Week 2 Long run of 4 miles Total miles=14 LR of 4.5 miles TM=15 LR of 5 miles TM=16 LR of 4 miles TM= 14 LR of 5.5 miles TM=17 Week 3 10% Rule Week 4 Week 5 Exercise and Heat Hydration Heat cramps Heat exhaustion 16 ounces before exercise 16 ounces/hour Hyponatremia 6090 min=water 90 min or longer="sports drink" Heat cramps Pale face, weakness, dizzy Red face, disorientated, high temp, convulsions Exercise Conditions Cold Air quality Hypothermia/wind chill Injuries Smog Early morning or late evening RICEheat Modify Physician Common questions Special clothing Special diet Heart rate monitor When to include interval training/increase endurance Lift or run first ...
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- Fall '07