Performance Enhancement Cardiovascular/Respiratory Systems and Athletic Performance.

Performance Enhancement

Cardiovascular/Respiratory Systems and Athletic Performance

Functions of the Cardiovascular System

• Deliver oxygen & nutrients to body tissues

• Carry wastes from the cells

Anatomy of Cardiovascular System• Atrium

• Ventricles

• Tricuspid Valve

• Bicuspid Valve

Anatomy of Cardiovascular System cont.• Pulmonary

Semilunar Valve

• Aortic Semilunar Valve

• Superior & Inferior Vena Cava

• Pulmonary Artery

• Pulmonary Vein

Anatomy of Cardiovascular System cont.• Arteries – Carry blood

away from the heart

• Veins – Carry blood to the heart

• Capillaries – microscopic vessels, oxygen/nutrient exchange

Functions of Respiratory System• Respiration – gas

exchange

• Ventilation – inhaling & exhaling air in & out of the lungs

Anatomy of Respiratory System• Nose

• Pharynx

• Larynx

• Trachea

Anatomy of Respiratory System cont.• Bronchi

• Bronchioles

• Alveoli

Blood Pressure

• Normal – 120/80 mmHg

• Systolic – heart is contracting

• Diastolic – heart is relaxing

Respiratory Rate

• Average – 12-18 bpm

Pulse rate

• Average resting 60 – 100 bpm

• Carotid

• Brachial

• Radial

• Femoral

Lung volume

• Tidal Volume – amount of air breathed in & out during normal breathing

• Vital Capacity - amount of air breathed in & out with max inspiration & expiration.

• Spirometer – apparatus for measuring lung volume

Cardiovascular parameters

• Stroke volume – amount of blood the heart ejects from 1 left ventricular contraction– Average resting – 50-70 ml/beat– Exercise – 110-130 ml/beat

• Cardiac output – amount of blood heart can eject in 1 minute.– Average resting – 5 L/min– Exercise – 20-40 L/min

Cardiovascular parameters cont.• During exercise oxygen demands to

working muscles increases driving the increase of stroke volume and heart rate, therefore increasing cardiac output.

• Important to athletes – the stronger the heart, the greater the stroke volume, increasing the amount of oxygen available to muscles.

Cardiovascular fitness testing• VO2max – how well a person can use

oxygen while exercising. • More fit athletes will have a higher

VO2max.

• Average male athletes – 35 ml/min• Average female athletes – 27 ml/min• Requires lab equipment

Cardiovascular fitness testing cont.• Harvard Step Test

– Step up and down on platform for 5 minutes

– Take heart rate 1, 2, & 3 after finishing

Cardiovascular fitness testing cont.• 12 minute run/walk test – measure

distance covered in 12 minutes.

• Calculate estimated VO2max

– (22.351 X kilometers) - 11.288

Effect exercise has on Cardiovascular & Respiratory Systems (short term)• Cardiovascular System

– Increased heart rate– Decreased blood flow to non-muscular

tissue– Dilation of capillaries to increase blood flow

to muscle tissue– Increased arterial pressure– Increased body temperature

Effect exercise has on Cardiovascular & Respiratory Systems (short term)• Respiratory System

– Increased respiration rate– Expiration requires energy

Effect exercise has on Cardiovascular & Respiratory Systems (long term)• Reduction in BP

• Decrease in total cholesterol

• Decrease in body fat stores

• Decrease in feelings of anxiety, tension, & depression

• Increased heart function

Aerobic & Anaerobic

• Aerobic– Body’s large muscles move in a rhythmic

manner for a sustained period of time.

Aerobic & Anaerobic

• Anaerobic– Short period of activity where body is

working so hard demands for oxygen & fuel exceeds the rate of supply

– Muscles have to rely on stored reserves for fuel.

– Takes the body into state of oxygen debt.

Warm Up & Cool Down

• Warm Up– Prepares body for training by increasing

muscle & body temp– May include walking, jogging, slow cycling,

or anything that will allow the athlete to gradually increase the intensity of their specific sport.

Warm Up & Cool Down

• Cool Down– Gradually slowing of exercise to allow all

body systems to return to a resting state.– Best time to use static stretching to

increase flexibility

Cardiovascular Training Methods• Intervals – series of repeated bouts of

strenuous exercise alternated with periods of relatively lighter exercise or rest

• Advantages– Control of stress, systematic approach,

observable progress, can be performed anywhere, no special equipment

Cardiovascular Training Methods cont.• Intervals

– Overload accomplished by manipulation of 5 variables:

• Rate/distance of interval• # of reps• Rest time• Type of activity during rest• Frequency of training per wk

– Ex: running 4 X 200 m on the track at 75% max speed w/ 4 min. rest

Cardiovascular Training Methods cont.

• Fartlek – Swedish word “speed play”– Alternating fast and slow running over natural

terrain– Work & rest intervals not timed– Builds both aerobic & anaerobic capacities

Cardiovascular Training Methods cont.• Fartlek

– Ex: while on a jog increasing pace every now and then

Cardiovascular Training Methods cont.• Circuit –

series of exercise stations with brief rest intervals between each station.

Cardiovascular Training Methods cont.• Continuous – activity without rest

intervals.– Usually between 60 – 80% max heart rate– Should last at least 30 minutes.– Threshold pace – comfortably hard pace– Long slow distance – slower pace

maintain for longer periods of time.

F.I.T.

• Frequency – how often training occurs during a week– 3 X wk– 7 X wk– 10 X wk (two a days)

F.I.T.

• Intensity – how hard the athlete works– Target Heart Rate

• 220 – age = Max Heart Rate• Moderate intensity – 50-70% MHR• Vigorous intensity – 70-85% MHR

F.I.T.

• Intensity– Rate of Perceived Exertion (RPE)

• BORG scale– Based on perceptions of physical exertions

including increased heart rate, respiration, sweating, & muscle fatigue

– Scale – 6-20– Moderate intensity = 12-14

F.I.T.

• Time – How long the training session lasts– Ex: 20 minutes, 5 miles