LIFETIME FITNESS

UNIT 3

UNDERSTANDING THE CARDIORESPIRATORY SYSTEM

Cardiorespiratory fitness is the ability to perform moderate to high intensity exercise using the large muscles of
your body for a prolonged period of time.
BASIC FACTS AND TERMINOLOGY:
 The heart circulates approximately 2000 gallons of blood per day.
 It consists of two pumps. The right side (pulmonary pump) sends blood to the lungs and the left side
(systemic pump) sends blood throughout the body. Each side of the heart is divided into two chambers.
The upper chambers are called atria and the lower chambers are called ventricles. The septum is the wall
of muscle that separates the left and right chambers.
 The largest artery in the body is the aorta.
 Coronary arteries are small blood vessels that supply oxygenated blood to the heart.
 Arteries carry blood away from the heart
 Arteries branch into capillaries which are the smallest of the body’s blood vessels. They carry O2 and
nutrients to the body cells and pick up waste products and serve as a bridge between the arteries and
veins.
 Veins are the blood vessel that moves blood from the outer parts of the body back to the heart. There are
valves inside the veins which keep blood from flowing backwards.

How the heart works: Check out this website about the anatomy of the heart and then click to next page to
watch the video on blood flow.

[Link]
BLOOD PRESSURE
 Systolic Pressure (top number) is the highest force exerted by the blood against the arterial wall as blood
leaves the heart.
 Diastolic Pressure (bottom number) is the blood pressure between beats when the heart is relaxed.
 Average resting blood pressure is 120/80
 A person is considered to have Hypertension or high blood pressure if there blood pressure is above
140/90
BLOOD
 The cellular components (red cells, white cells and platelets) make up about 45% of the blood volume in your
body. The remaining 55% is composed of a watery fluid known as plasma.
 The main role of platelets is to stop the flow of blood when an injury occurs.
 Red blood cells have a lifespan of about 120 days, but they are constantly replenished by the bone marrow.
 Red blood cells contain a substance called hemoglobin, which gives the cells their red color. Hemoglobin
increases the oxygen-carrying capacity of the blood (gives blood iron).
 A lack of red blood cells or insufficient hemoglobin in the red blood (lack of iron) results in a condition
known as Anemia.
 White blood cells help the body fight infection.

The respiratory system is the body system responsible for transporting and exchanging gases such as O2 and CO2
between the lungs, tissues and blood. A strong muscled called the diaphragm separates the chest cavity from the
abdominal cavity. The diaphragm forces air in and out of the lungs.

Training Effect is the physiological results from doing vigorous fitness activities.
 More efficient breathing
 Increased ventilation in the lungs
 More blood flow to the working muscles
 Stronger heart which reduces the number of beats per minute
 Increase in total blood volume

**To achieve maximum Training Effect, you should participate in Aerobic activities which involve the continuous
use of the large muscles of your body for an extended period of time. Examples of Aerobic activities are jogging,
power walking, cycling, and swimming. Anaerobic activities are those in which the exercise is so intense the body
cannot supply the amount of O2 needed during the workout. Activities in which sudden, intensive, explosive muscle
contractions occur are anaerobic. Examples of anaerobic activities are sprinting, weight lifting and jumping over
hurdles.

Cardiovascular Disease
 Cardiovascular Disease is the leading cause of death in the United States and most developed countries.
 Coronary artery disease is the most common type of cardiovascular disease and is caused by buildup of
fatty deposits called plaque inside the coronary arteries. This buildup of plaque can begin in childhood and
lead to atherosclerosis (narrowing of the coronary arteries).
 When the blood supply to part of the brain is blocked, a stroke may occur.
 When the blood supply to the heart is blocked, a heart attack may occur.
Cardiovascular Disease can sometimes be prevented with sound knowledge of potential risk factors and lifestyle
change.
Uncontrollable Risk Factors
o Heredity
o Age
o Gender
Controllable Risk Factors
o High Cholesterol
o Lack of Physical Activity
o Obesity
o Diabetes
o Smoking
o Stress
*HDL is the “good” cholesterol………LDL is the “bad” cholesterol
BENEFITS of CARDIORESPIRATORY FITNESS

The most effective type of activities to develop cardiorespiratory fitness are Aerobic Activities! Examples of
aerobic activities are walking, running, stair climbing, swimming, cycling, cross-country skiing, Tae Bo, rowing,
dancing, skating, and jumping rope.

Benefits of Cardiorespiratory Training (Aerobic exercise)

 Lower resting heart rate
 Lowers blood pressure
 Produces more efficient breathing
 Increases “good” cholesterol
 Increases cardiorespiratory endurance
 Increases ability to handle stress

**In order to achieve maximum training effects in the area of cardiorespiratory fitness, you MUST apply
the training principles.

Principle of Overload
 Frequency –3 days per week of vigorous-intensity (however DAILY physical activity)
 Intensity – 60% to 85% of MHR (known as your Target Heart Rate)
 Time – 1 hour (60 minutes) of aerobic exercise
Principle of Progression
If you want to continue to improve you must place additional overload on the body as you continue with your
workouts. This may be done in a variety of ways. Progression should always be gradual to prevent strain and
soreness. Below is just a few examples of how you can apply the Principle of Progression :
 Run or walk a longer distance
 Run or walk the same distance in a faster time
 Push yourself harder during an activity
 Increase the number of days you work out

Principle of Specificity
It is necessary to participate in activities that condition the heart, circulatory system and lungs….Aerobic
Activities!

Target Heart Rate (THR) is the most desirable rate at which the heart should be beating to achieve maximum
cardiorespiratory training effect. This means you are exercising hard enough to make your heart stronger, but not
so hard to exceed a safe upper limit for your heart rate.
Maximum Heart Rate (MHR) is 220-Age.

*TARGET HEART RATE LAB*

You will determine your target heart rate zone by completing the target heart rate lab worksheet. Follow the
directions on the worksheet, turn in to your teacher for a lab grade and then place in your folder for future
reference in class

Rate of Perceived Exertion is the assessment of the intensity of a workout compared to how you feel. This
assessment can assist you in monitoring your exercise tolerance and help you measure the intensity of your
workout.
Recovery Heart Rate is a measurement after strenuous exercise indicating the rate at which the heart beat
returns to normal. It gives you information regarding the quality of the exercise your performed. Your Recovery
Heart Rate should be 120 beats per minute or below after five minutes and should be 100 beats per minute or
below after ten minutes.

The 4 parts to an Exercise session are:

1. Warm-up (5-10 minutes)
2. Selected workout (20-30 minutes0
3. Cool down (5-10 minutes)
4. Muscle Toning (muscular strength and endurance 10-12 minutes)
*Remember - Warming-up prepares the body for an increased workload and should relate to the particular activity
you are preparing to do. It should begin with low intensity cardiorespiratory activity before static stretching.
Also, people who are unfit, overweight or have medical issues should begin training at a light load of 50%-60% MHR
and progress towards the 85%.

Interval Training is alternating periods of exercise at high intensity with periods of light exercise or rest.
Interval training allows you to accomplish more work in less time, reduces boredom by providing greater flexibility
in your workout and aids in achieving greater intensity of work, because of short work periods.