Chapter Three Four Chambers Atrioventricular Valves Pulmonary Circulation Systemic Circulation Blood Pressure (<120/80) ◦ Atria ◦ Ventricles ◦ Mitral (bicuspid) ◦ Tricuspid ◦ Between heart and lungs ◦ Between heart and body ◦ Diastolic pressure (diastole) ◦ Systolic pressure (systole) Arteries ◦ Arterioles Veins ◦ Venules Capillaries Supplies O2 Rids of CO2 Pressure change ◦ Diaphragm ◦ Skeletal muscle Respiration Rate ◦ 12-20 breaths per min (at rest) Alveoli ◦ Gas exchange between lungs(capillaries) Energy is required to fuel all body functions Metabolism ◦ Sum total of all chemical processes ◦ Metabolic rate Rate at which calories are expended Food Energy ◦ Chemical energy from food energy ATP ◦ Chemical energy used directly by the cells Immediate Energy System ◦ ATP-CP Nonoxidative ◦ Anaerobic Oxidative ◦ Aerobic Very fast production of stored energy Activities lasting <10 sec Anaerobic (does not require O2) ◦ Fast production of ATP ◦ Limited production of ATP ◦ Activities 10 sec. to 2 min. ◦ Fueled by glucose/glycogen only Sprinting, weight lifting, run up stairs, sport activities Aerobic (requires O2) ◦ ◦ ◦ ◦ Slow production of ATP Unlimited production ATP Activities >2 min. Fueled by all substrates Walking, jogging, swimming, daily life activities VO2max Relative VO2 ◦ ml· kg-1· min-1 ◦ True indication of fitness level Resting values ◦ ◦ ◦ ◦ Heart rate (HR) Stroke volume (SV) Cardiac Output (Q) Q = HR x SV Increasing blood and O2 supply Blood production at rest Strengthening heart muscle Increasing heart cavity size (in young adults) Increasing blood volume Reducing blood pressure Reducing resting HR Reducing body fat Reducing risk of chronic disease Increase HDL’s Improved self image Improved sleep, anxiety levels and depression Frequency ◦ How often you should exercise to see improvement in CR endurance ◦ 3-5 day per week <3 most will not see improvement >5 may increase injury rates Intensity ◦ How vigorous an exercise bout should be to see improvements in CR endurance ◦ Target Heart Rate (handout) ◦ 50 to 85% of HRR ◦ RPE Time (duration) ◦ How long should an exercise bout last to see improvement in CR endurance ◦ 20 – 60 min. @ THR Type (mode) ◦ The type of activity/exercise that could improve CR endurance ◦ Aerobic ◦ Long lasting (intervals work well also) ◦ >50% muscle mass ◦ Moderate to vigorous Gradually prepare and recover body ◦ Increase/decrease BP ◦ Increase/decrease respiration rate ◦ Increase/decrease HR 5 to 10 min Consider three factors ◦ Temperature of environment ◦ Intensity of exercise ◦ Fitness level of exerciser