Академический Документы
Профессиональный Документы
Культура Документы
4
Improving Cardiovascular Fitness
Chapter 4 - Improving Cardiovascular Fitness
_____________________________________________________________________
After reading this chapter you should be able to answer the following questions
What is physical fitness?
How do I measure my cardiovascular fitness level?
If I have good cardiovascular fitness, will I also have good muscular endurance and strength?
Which component of fitness is most important?
What are some ways that fitness can be developed?
What is the overload principle?
What is progressive resistance?
What is cardiovascular endurance?
Do women have the same capacity as men for developing fitness?
What is required to make fitness gains?
When is an exercise steady state reached?
How is a target heart rate calculated?
What test can and cannot measure cardiovascular fitness?
What is Maximum Oxygen Consumption?
What is the 600 Yard Run Walk Test?
What is the 1200 Yard Run Walk Test?
What does reliable and valid mean?
Key Terms
Overload principle Synthesis Creatine phosphate
Maximum heart rate Lactic acid Steady state
Frequency Homeostasis Pyruvic acid
Duration Training sensitivity zone Lactate threshold
Training effect Intensity
Progressive resistance Adaptation
Training sensitivity zone Tolerance pulse rate
Aerobic Training Interval Training
Heart rate range Karvonen Method
Tolerance pulse rate Capability range
Marathon training African method of training
Circuit training Fartlek training
Oxygen debt Blood Doping
Chapter 4 - Improving Cardiovascular Fitness
_____________________________________________________________________
Cardiovascular Fitness
_____________________________________________________________________
causing air to flow into the lungs and alveoli until thoracic pressure is equal to the atmospheric pressure.
If you understand all of that, raise your hand. If you don’t, the easiest way to understand this is to
think about a balloon under water. What happens to a balloon when you put it under water? It shrinks
because of the pressure that the water exerts on the balloon. Does the amount of air in the balloon change?
No. It’s still the same. So, we have the same amount of air in a smaller space. So, the pressure in the
balloon goes up. Consequently, when you take the balloon out of the water, the size of the balloon expands
and the pressure decreases according the change in the size of the balloon. The lungs are like balloons such
that as the space that holds the air expands, the pressure in them goes down.
So, after your diaphragm drops and the intercostals lift the ribs increasing the space in the lungs,
you will have air in your lungs…right? Right! Now, listen closely here. We want you to do well on your
test.
Now, let’s see how it gets back out. In other words, let’s look at expiration, or the expelling of air
from the lungs. Expiration is nearly the opposite of inspiration. In this case, the diaphragm and the external
intercostal muscles relax, thereby returning to their original position. When this occurs, the volume of the
thoracic cavity decreases by all parameters, causing the pressure inside the lungs to increase. The pressure
in the cavity and lungs now is greater than the atmospheric pressure, which causes air to flow out of the
cavity and lungs until the external (atmospheric)
and internal (thoracic) pressures are once again
the same. If you don’t understand what we are
talking about, Simon says, “Read it again.”
Okay, now that you understand how air
enters and exits the body, the next step is to
understand how oxygen is delivered to the tissues
of the body. In order to know how that works, you
will first have to understand how the
cardiovascular system functions. See, you’re
getting a real education here.
This system consists of the heart and
blood vessels (let’s not forget arteries, capillaries
and veins). Check out the picture we have for you
on the heart. Look at it closely before you go on.
The heart is a four chambered muscular organ that
is roughly the size of your fist. The upper cavities
are called atria, while the lower cavities are
known as ventricles. Blood comes in from the
lower extremities (legs, groin, & abdomen) into
the right atrium through the inferior vena cava.
Blood from the upper extremities (head, shoulders
and chest) also empties into the right atrium, but
this time through the superior vena cava. The
blood at this time has a high concentration of waste products, such as carbon dioxide and carbon monoxide,
and a low concentration of oxygen.
From the right atrium, blood goes to the right ventricle. When the ventricles contract, the left
ventricle forces blood through the pulmonary artery which leads into the lungs. From there, the connection
goes off the pulmonary artery branch to smaller vessels called arterioles, and off the arterioles branch even
smaller vessels called capillaries. These capillaries intermingle with the millions of tiny air sacs throughout
the lungs.
It is there in the tiny air sacs that the real work of the vascular system takes place. The carbon
dioxide in the capillaries is exchanged for the oxygen in the alveoli. Remember, high concentrations always
diffuse to low concentrations. The carbon dioxide in the alveoli is then exhaled.
Chapter 4 - Improving Cardiovascular Fitness
_____________________________________________________________________
Now, here’s something interesting. Did you ever notice that when you walk around campus, all of
those little green trees and shrubs follow after you? What do you think they want…your bootie? No! What
they want is your carbon dioxide…not
your phone number. You see, we have
∞ WELLNESS FOR LIFE ∞ this little arrangement with them. We
__________________________________________________________________
give them carbon dioxide and in turn they
give us oxygen. If they don’t get carbon
How is Blood Pressure Measured?
dioxide they will die, and if we don’t get
A rough estimate of systolic pressure can be made by oxygen, we will die. If you take all the
using a finger to take a pulse (usually at the radial artery of the greenery off the face of the earth, we
wrist). If the artery is easily compressed and stops the pulse, it is would all die. If you take all the animals
a sign of low pressure. If the artery is relatively incompressible, and humans off the earth, all the greenery
it may indicate hardening of the arteries and/ or high blood would die. We keep the trees alive by
pressure. supplying them with carbon dioxide and
More sophisticated methods of measuring blood they keep us alive by supplying us with
pressure involve using an inflatable fabric cuff. The cuff is
oxygen. They take our carbon dioxide
wrapped around the arm and inflated until the pulse is no longer
felt. The cuff is deflated until the pulse can just be felt. This and through a process called
pressure is indicated on a gauge and is approximately equal to photosynthesis, convert it to the oxygen
the pressure that the blood exerts on the walls of the artery that we breathe. In brief, we need each
(systolic pressure). The device is called a sphygmomanometer. other to coexist.
In the auscultation method, a stethoscope is used and The oxygen that the blood and
the inflated cuff is slowly deflated until a pulse is first heard. The the capillaries pick up is then taken back
corresponding pressure reading is systolic pressure. The cuff is to the heart through three pulmonary
now deflated further. The pressure just before the last sound of veins and emptied into the left atrium.
the disappearing pulse indicates diastolic pressure. For an adult,
From the left atrium, the blood then goes
systolic pressure of 110 or 120 millimeters of mercury and
diastolic pressure of 65 to 80 is normal. Hypertension is to the left ventricle. When the heart con-
suggested by a systolic pressure of 150 or above. tracts, the oxygenated blood in the left
ventricle is forced into the aorta which in
turn leads into systemic circulation. As
the blood moves through the body, the tissues of the body absorb the oxygen and use it in the metabolic
process.
It is good to remember that normally arteries in the body carry oxygenated blood while veins carry
deoxygenated blood. The only exceptions
are the pulmonary artery that carries
deoxygenated blood from the heart to the
lungs and the pulmonary veins that carry
oxygenated blood from the lungs back to
the heart.
Now here is something else you
may not know. The heart does not get its
oxygen from inside its chambers. The
blood actually leaves the heart and then
returns to “feed” itself through coronary
vessels. There is a subdivision of the
circulatory system that supplies the heart
with blood, providing oxygen and
nutrients while returning waste products.
When the blood leaves the heart, coronary
arteries branch off from the aorta and
return to the outside of the heart. This is called coronary circulation. Approximately 10% of the blood
leaving the left ventricle of the heart flows through the coronary system (roughly 300-400 ml per minute).
By the way, the blood within the cavities of the heart nourishes only the lining of the heart.
Why do we need oxygen? This is a question our students mull over in their brains hour after hour
until the Madonna
∞ WELLNESS FOR LIFE ∞ video’s come on
__________________________________________________________________ MTV every night.
Some of the
Oxygen Debt. answers we’ve
gotten are…well…
Oxygen debt is a condition in which the amount of oxygen needed for optimal
cute…things like
functioning of the muscles is less than what is available or being supplied. Typically, the
oxygen debt is made up after you stop exercising. That is, as you are still gasping for air “You need oxygen
following the completion of an exercise bout, you body is making up for oxygen that was to breathe,” or
unavailable during the activity. “You need oxygen
During light exercise, the need for oxygen is constantly satisfied, but strenuous to make the blood
or vigorous exercise produces an oxygen demand that may be greater than the supply, go through the
and oxygen debt is said to occur. Oxygen debt stimulates anaerobic metabolism and body.” Of course,
increases the demand for glycogen. Synthesis of ATP is reduced and there is a reduction the standard answer
of creatine phosphate. The strength of muscle contraction is progressively diminished, is “You need
fatigue results, and eventually the muscle will not respond to further stimulation. This
oxygen to live.”
hurts! Kind of like giving birth or perhaps a little more like having gas but either way it’s
no fun when you experience oxygen debt. The muscle will recover after a period of rest Yet, few students
that provides time for the blood to carry away waste products and restore the supplies really understand
oxygen and nutrients to the muscles. Isn’t that good news! why. We are going
It is primarily the accumulation of the waste products of metabolism that brings to tell you why it is
on fatigue by inhibiting enzyme actions involved in the utilization of glycogen, but you imperative that you
knew that, right? The heavy breathing and accelerated heart rate that occurs during get oxygen without
oxygen debt reduces oxygen deficiencies, supplies the muscles with nutrients, and clears embarrassing you.
away accumulated waste products. What the heck, you
Also interesting to note is that when the glycogen stored in the specific muscles
paid for the book so
is depleted, the individual is unable to continue the exercise even though there is an
adequate supply of glycogen in inactive muscles that are not involved in the exercise. In we are going to cut
other words, there is little transfer of glycogen from one muscle to another. you some slack.
Let’s do it
this way. You go
over to McDonald’s restaurant and order one of those 99 cent Big Macs that sells for $2.50 nowadays. You
know the kind…two all beef patties, special sauce, lettuce, cheese, pickles, onions, on a sesame seed bun.
You take a big bite and chew it up into this icky substance call bolus. This process is called mastication, not
masturbation as some of our students seem to think. After you chew your food up, you swallow it and it
goes down into your stomach, where it is churned up into this gummy substance called chime. Your
pancreas then squirts out hydrochloric acid that breaks the chime down to a complex sugar called glycogen.
The glycogen is then converted to a simple sugar called glucose and the glucose is circulated through the
body by way of your blood stream. The pancreas then secretes insulin, which gives your cells the ability to
absorb the glucose.
Now, here is something you may not know. Every cell in the body has a manufacturing company
called mitochondria. Once this cell absorbs the glucose, it is taken to this manufacturing company and
converted into an energy rich compound called adenosine triphosphate (ATP). ATP serves as the fuel for
the cells’ energy requirements. ATP molecules represent stored chemical energy. Energy is released when
the bonds of the ATP molecules are broken. The breakdown of ATP serves to power all biological work.
So, what does this have to do with oxygen? We’re glad you asked. Let’s use another analogy here.
When it gets cold, we go out and chop wood to build a fire. The log goes into the fireplace and then we
stand next to it. Now, does that make us warm? Of course not! In order to get heat from the wood, the
wood has to burn. So, the wood is potential energy but it is worthless to us unless we can light it. Then, we
get energy from the wood. ATP is like the wood. It is potential energy but you can’t get the energy from it
unless you light it. And, guess what lights it? Get a grip now, because this is the $64 million question. If
you said oxygen, you’re right. You win $64 million…use your imagination here. When oxygen mixes with
ATP, a phosphate is released and used for energy!
In short, nutrients in consumed food supply the energy that powers all biological functions. In
order for the cells (which are like chemical factories) to use these nutrients, they must first be converted to
ATP and then oxidized.
Chapter 4 - Improving Cardiovascular Fitness
_____________________________________________________________________
Every living cell of the body is dependent upon blood for its existence because the blood
transports all substances to and from the cells. That is, it carries oxygen and nutrients to the cells and
carries away waste products (Remember carbon dioxide and carbon monoxide?). Now, here is the
important part. The blood is contained in a system of tubes that are connected to the heart. The contractions
of the heart cause the blood to circulate continuously throughout the body. In short, the function of the
heart is to increase or decrease the velocity and volume of blood in accordance with the metabolic needs of
the cells. The blood can’t circulate through the body unless the heart pumps it through. In laymen’s terms,
no heart, no circulation, no circulation, no blood, no blood, no oxygen and nutrients, no oxygen and
nutrients…no you. Do you get the point? GREAT!
Okay, now you have to understand a few terms to get a real appreciation of the way all of this
happens. The first term is heart rate. You probably already know what it is, but just in case you have been
living in a cave for the last decade or so, we are going to explain it to you. Heart rate is the number of times
the heart beats per minute. Heart rate is calculated by counting your pulse for a minute. You can also
calculate it for 10 or 15 seconds and multiply that number by six and four respectively. We love math!
The best place to take your heart rate is at your carotid artery. Don’t use your thumb to do this
because it has a pulse and that will interfere with getting a correct count. All right, put your book down and
take your heart rate. Do it now! We’re doing the coaching here. Now, write that on your sleeve with
indelible ink because we are going to use that information later on.
The next term you will need to know is stroke volume. Stroke volume is the amount of blood
pumped out of the heart per beat. The heart contracts during systole (the contraction phase of the heart) and
forces about 70ml of blood from the ventricle to the aorta. From the aorta, it is then distributed throughout
the body. Here is something else you can write on your sleeve. Stroke volume is directly proportional to the
Chapter 4 - Improving Cardiovascular Fitness
_____________________________________________________________________
have to work as hard has Richard’s to do the same workload. The obvious question now is, “How do you
get a stronger heart?” That’s easy, but you will have to wait for the answer. The first thing you will need to
do is learn how to evaluate the shape your heart is in now. So, let’s explore that first.