Chapter 3

 The heart
Right side pumps blood in the pulmonary circulation
Left side pumps blood in the systemic circulation
 Blood pressure
Systole—contraction
Diastole—relaxation

Video: http://www.youtube.com/watch?v=D3ZDJgFDdk0

Right Atrium
•Receives deoxygenated blood from vena cava
•Pumps deoxygenated blood to right ventricle
Left Atrium
•Receives oxygenated blood from pulmonary veins
•Pumps oxygenated blood to left ventricle
Right Ventricle
•Pumps deoxygenated blood to lungs for gas exchange via pulmonary arteries
Left Ventricle
•Pumps oxygenated blood to the system
(e.g., tissues and muscles) via aorta

 Blood vessels
Arteries = vessels that carry blood away from the heart
Veins = vessels that carry blood to the heart
Capillaries = very small blood vessels that distribute blood to all parts of the body

 Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood
 Lungs expand and contract about 12–20 times a minute at rest

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Carotid artery in the neck
Radial artery in the wrist
 Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute

AT REST
 Heart rate: 50–90 beats/minute
 Breathing rate: 12–20 breaths/minute
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Blood pressure: 110/70
Cardiac output: 5 quarts/minute
Blood distributed to muscles: 15–20%
DURING EXERCISE
 Heart rate: 170–210 beats/minute
 Breathing rate: 40–60 breaths/minute
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Blood pressure: 175/65
Cardiac output: 20 quarts/minute
Blood distributed to muscles:
85–90%

 Metabolism—the sum of all chemical processes necessary to maintain the body
 Energy from food
Broken down into glucose
Stored as glycogen
 ATP (adenosine triphosphate): The energy
“currency” of cells

Oxygen Deficit/Oxygen Debt
EPOC = Excess post-exercise oxygen consumption

Benefits of Cardiorespiratory Endurance Exercise
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Improved cardiorespiratory function
Improved cellular metabolism
Reduced risk of chronic disease
Cardiovascular disease
Cancer
Type 2 diabetes
Osteoporosis
Deaths from all causes

Cardiorespiratory Fitness and Risk of Death

Benefits of Cardiorespiratory Endurance Exercise
 Better control of body fat
 Improved immune function
 Improved psychological and emotional well-being

Effects of Cardiorespiratory Endurance

Assessing Cardiorespiratory Fitness
 Field tests for maximal oxygen consumption:
The 1-mile walk test
The 3-minute step test
The 1.5-mile run-walk test

Developing a Cardiorespiratory Endurance Program
 Setting goals
 Applying the FITT equation
Frequency
Intensity
Time
Type of activity

 Train 3–5 days per week
 Beginners should start with 3 and work up to 5 days per week
 Moderate physical activity such as walking can be done daily

 Target heart rate zone
Estimate your maximum heart rate (MHR)
220 – your age = MHR
Multiply your MHR by 65% and 90%
People who are unfit should start at 55% of MHR
Example: 19-year-old
MHR = 220 – 19 = 201
65% training intensity = 0.65 X 201 = 131 bpm
90% training intensity = 0.90 X 201 = 181 bpm

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A subject’s pre-exercise heart rate is 65 beat per minute (bpm). After a 15-minute bout of cardiorespiratory exercise, the subject’s post-exercise heart rate is 173 bpm. The subject is 26 years of age.
Find the following:
The subject’s maximum targeted heart rate for cardiorespiratory training intensity?
220 – 26 = 194
The subject’s percentage of cardiorespiratory training intensity?
173/194 = 89%

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Ratings of perceived exertion (RPE)
Talk test

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Total of 20–60 minutes is recommended
One single session or multiple sessions of
10 minutes or more
Different intensity levels require different durations
High-intensity activity = 20 minutes
Low-to-moderate-intensity activity = 45–60 minutes

Warming Up and Cooling Down
 Warming Up (5–10 minutes)
Muscles work better when warmed up
Redirect blood flow to working muscles
Spread synovial fluid
 Cooling down (5–10 minutes)
Blood flow and respiration return to normal

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Rate of improvement depends on age, health status, initial level of fitness, and motivation
Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes
Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone,
25–40 minutes

Maintaining Cardiorespiratory Fitness
 Continue to exercise at the same intensity on 3 nonconsecutive days per week
 If you have to stop, start the program again at a lower level
 Cross-training maintains motivation

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Dehydration = excessive loss of fluid
Heat cramps = sudden development of muscle spasms and pain
Heat exhaustion = heat illness related to dehydration from exertion in hot weather
Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature

Source: National Weather Service

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 Above a core temperature of 103 degrees Fahrenheit: weakness, vomiting, headache. This is a medical emergency.
At about 104 degrees: heat stroke. Confusion, dehydration. Seizure possible.
Above 105 degrees: delirium. If not treated immediately, internal organs will begin to fail.
Above 106 degrees: convulsions.
Above 107 degrees: coma.
Above 108 degrees: death.

Use caution in high heat or humidity (over 80°F and/or 60% humidity); lower your intensity and/or add rest breaks
Exercise morning or evening
Drink plenty of fluids; check weight before and after exercise
Avoid supplements and beverages containing stimulants
Wear clothing that “breathes”
Slow down or stop if you feel uncomfortable

Heat Stroke Deaths in Football 'All
Preventable'
By Dan Peterson , LiveScience's Sports Columnist posted: 02 February 2009 08:29 am ET
Last Monday, first-year Kentucky high school football coach David Jason Stinson pleaded not guilty to charges of reckless homicide in the death of Max Gilpin, a 15-year-old offensive lineman.
Gilpin collapsed Aug. 20 while running sprints with the team on a day when the heat index reached
94 degrees.
The case could signal a landmark shift in the expectation for how coaches deal with struggling players on a hot day.
Gilpin's body temperature was 107 degrees when he reached the hospital and he died three days later from heat stroke. The risks of heat-related diseases to athletes, both young and old, are always present but the warning signs are often hidden.
Since 1995, 33 football players have died from heat stroke, according to an annual report from the
University of North Carolina. Frederick O. Mueller, professor of exercise and sports science at
UNC and the author of the report, calls the figure unacceptable.
"There's no excuse for any number of heat stroke deaths, since they are all preventable with the proper precautions," Mueller said.

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Hypothermia = low body temperature due to exposure to cold conditions
Frostbite = freezing of body tissues characterized by pallor (paleness), numbness, and a loss of cold sensation
Prevention:
Don’t stay out in very cold temperatures
(consult wind chill values)
Wear appropriate clothing

Source: National Weather Service

 Poor air quality can decrease exercise performance; it especially affects those with respiratory problems
 Do not exercise outdoors during a smog alert or if air quality is poor

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Consult a physician for serious injuries and those that do not improve within a reasonable amount of time
Managing minor exercise injuries: RICE
R est
I ce
C ompression
E levation

 You completed a mile run (four laps around a regulated track) in 18:34. Your post-exercise heart rate is 164 bpm. You are 22 years old.
Find the following:
The subject’s maximum targeted heart rate for cardiorespiratory training intensity?
220 – 22 = 198
The subject’s percentage of cardiorespiratory training intensity?
164/198 = 83%

Wellness Worksheet Assignment
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