UNIT 2: Cardiorespiratory Fitness and Endurance

Heart Health

A healthy heart is essential to survival. Heart health relies heavily on the lungs. Together, the heart and lungs form a complex body system that imports necessary material to your cells and expels harmful waste. Strengthening this body system requires high fitness levels and healthy lifestyle choices.

Breathing Process

Before air reaches the lungs, it travels down the trachea. It then enters small tubes that branch out into the lungs and bloodstream. The bloodstream is filled with blood, the liquid connective tissue. The air that mixes into the blood contains oxygen gas that helps to metabolize, or break down, the food you eat into usable energy. Carbon dioxide is expelled from the lungs as a by-product, or waste, of the respiratory process.

Blood Circulation and Vessels

Blood circulates throughout the body using two main types of blood vessels: arteries and veins. The amount of oxygen in the blood and where the blood is being delivered determine the type of blood vessel used.

SAMPLE QUESTION: How do cardiorespiratory fitness and endurance differ from each other?

Cardiorespiratory endurance is the ability of the cardiorespiratory system to supply nutrients and oxygen to the body during sustained physical activity without fatigue. Endurance is a factor used to measure physical fitness. Cardiorespiratory fitness is the ability of the heart and lungs to function efficiently and effectively.

Summary (Exercise)

Exercise helps to increase the efficiency of your circulatory and respiratory systems and therefore improves physical fitness. It also provides great benefits to your mental health, productivity, and physical well-being. Avoiding harmful behaviors, such as smoking, and practicing healthy behaviors, such as eating a balanced diet, allows your body to perform at its absolute best. Regular exercise also increases cardiorespiratory endurance and fitness.

SAMPLE QUESTION: How does exercise improve the way your body functions?

Exercise strengthens your respiratory system, allowing oxygen to flow more efficiently to your body's organs and tissues. It also aids your circulatory system by strengthening your heart and allowing it to pump blood more efficiently.

Objective:

In this lesson, you will study the importance of cardiorespiratory fitness and cardiorespiratory endurance to overall health and wellness.

Resting Heart Rate- Ages Chart

Infant: 100-160 Children 1-10: 70-120 Children over age 10, adults, and senior citizens: 60-100 Well-Trained Athletes: 40-60

It Improves How Your Body Functions

It reduces the amount of stress on your body by increasing blood circulation and strengthening your heart. Better blood circulation allows your body to keep up with its demand for waste removal and the input of oxygen and energy. The blood pumped through your body with each heartbeat activates your skeletal muscles, skin tissue, sweat glands, and metabolism. As cardiorespiratory fitness levels improve, blood flows more efficiently to the areas where it is most needed. Improved levels also reduce blood flow to secondary areas of the body that do not need it continuously. Secondary organs include your stomach, intestines, liver, and kidneys.

avg heart rates for teens 13-19

Max: 201 and 207 High-Level: 145 to 175 bpm Moderate: 100 to 145

Path of Blood through the Heart: SIMPLIFIED

Oxygenated Blood- pulmonary veins- left atrium- left ventricle- aorta- body- 2 learge veins- right atrium- right ventricle- pulmonary artery- lungs (-CO2, +Oxygen)--- REPEAT

Path of Blood through the Heart

Oxygenated blood from the lungs travels through the pulmonary veins and into the left side of the heart, emptying into the left atrium. When the left atrium contracts, it forces blood to flow into the left ventricle. A contraction of the left ventricle forces blood into the aorta. The aorta carries oxygenated blood to the rest of the body. This blood eventually returns to the heart through two large veins and enters the right side of the heart, emptying deoxygenated blood into the right atrium. When the right atrium contracts, it forces blood to flow into the right ventricle. As the right ventricle contracts, deoxygenated blood is forced out of the heart and into the pulmonary artery. The pulmonary artery carries the blood back to the lungs, where it is replenished with oxygen and relieved of carbon dioxide waste. The oxygenated blood is then carried back to the left side of the heart, and the whole process is repeated.

Cardiorespiratory endurance levels

Participating in physical activities that strengthen the respiratory and circulatory systems increases cardiorespiratory endurance levels. In turn, cardiorespiratory fitness rises as the heart and lungs are able to function more efficiently.

Resting Heart Rate

Resting heart rate is the number of times your heart beats per minute while your body is at rest. It must be measured before doing any activity. Calculate your heart rate 10 minutes before the activity and then immediately after it. These heart rate measurements will show how hard your heart works to pump blood from the lower ventricles of the heart through the rest of your body. The quicker your heart rate, the harder your heart and lungs have to work. A fast resting heart rate is a sign of poor physical fitness. Physically fit individuals will have a lower resting heart rate. Their stronger heart and lungs do not need to work as hard to supply oxygen to the rest of the body.

Smoking Risks

Smoking significantly increases your risk of developing heart disease. It also raises your blood pressure, damages lung tissue, and increases your risk of cancer and premature death. In females, smoking greatly increases instances of cervical cancer. Eliminating smoking and other risk factors for heart disease from your lifestyle will reduce your chances of developing heart disease and other chronic illnesses. Exercise can greatly affect your mental health and well-being. It can reduce anxiety, depression, stress, and risk for other mental illnesses.

Cardiovascular Fitness and Cancer Disease

Studies show that exercise can reduce your risk of heart disease, as well as colon, breast, reproductive, and pancreatic cancers. Exercise and a balanced diet can also prevent the development of type 2 diabetes, as well as osteoporosis in women. Not only does a healthy lifestyle reduce body fat, it also improves immune system functioning, emotional health, and overall well-being.

Physical Fitness Indicator

The amount of physical activity a person can endure helps determine how physically fit he or she is. How easily a person completes the activity is an indicator of physical fitness.

Heart Chambers

The heart comprises four different chambers: the left and right ventricles and the left and right atria. Both sets of chambers pump blood to different regions of the body. Atria are small chambers located at the top of the heart; ventricles are larger chambers located at the bottom of the heart.

Arteries and Veins

The heart delivers oxygen-rich blood to the body and deoxygenated blood to the lungs through the arteries. Arteries are powerful, thick-walled blood vessels that move blood away from the heart. The aorta is the heart's main artery. Once the body uses up the oxygen in the blood, it must be pumped back to the lungs to get more oxygen.

Circulatory System MVP

The heart, one of the most important organs in the human body, is a part of the circulatory system. The heart is a strong, muscular organ that is about the size of your fist. The heart delivers important nutrients and oxygen to necessary cells by pumping blood throughout the body. Without a functioning heart, the body would not have the necessary oxygen to survive.

Left vs Right Side of Heart

The left side of the heart contains the left atrium and the left ventricle, both of which work together to pump oxygen-rich blood from the heart to the rest of the body. The right side of the heart, consisting of the right atrium and the right ventricle, pumps deoxygenated blood to the lungs.

Endurance

The lungs and the heart are the two main organs of the cardiorespiratory system

SAMPLE QUESTION: What are the two main organs of the cardiorespiratory system?

The lungs and the heart are the two main organs of the cardiorespiratory system

SAMPLE QUESTION: How do the lungs and heart transport oxygen in the cardiorespiratory system?

The lungs hold air that is breathed in. Oxygen gas in the air moves into the blood. The heart pumps to transports this oxygenated blood to cells in the body that need it to produce energy.

Reduces Your Risk of Chronic Disease

The most obvious areas it can improve are your heart and circulatory system. The more inactive your lifestyle, the more likely you are to develop heart disease. Heart disease, also known as cardiovascular disease, is the leading cause of death in the United States, where it is responsible for nearly one-fourth of all deaths

Finding a Pulse

The strongest pulse in your body can be felt by pressing gently on the CAROTID artery on either side of your neck RADIAL- Radial arteries are not as large as carotids. You must make a fist with one hand before using the index and middle fingers of your other hand to press down on the artery to find it.

Blood Vessels

The tubes that carry blood in and out of the heart's four chambers are called blood vessels. As their name implies, blood vessels are vessels, or passageways, that hold and transport blood. An extensive system of blood vessels can be found in every tissue and organ of the human body. The vessels are integrated within the muscles, skin, bones, and many other tissues and organs.

The Effects of Cardiorespiratory Fitness on Health and Wellness

There are numerous health benefits to increasing your cardiorespiratory fitness. Cardiorespiratory endurance, physical health, and mental health increase as the body becomes accustomed to higher-intensity activities.

Measuring Cardiorespiratory Fitness

To determine your cardiorespiratory fitness level, you must complete a structured cardio physical activity.

Veins

Veins mainly carry deoxygenated blood from the tissues of the body back to the heart. The exceptions are the pulmonary and umbilical veins, which carry oxygenated blood to the heart. Although both veins and arteries transport blood, veins are not as powerful as arteries. Veins have thin walls that provide the necessary elasticity and flexibility for transporting large volumes of blood back to the heart.

Finding Your Target Heart Rate

You can determine the intensity of your physical activity by calculating your target heart rate. Your target heart rate is a range of the minimum to maximum number of times your heart beats during moderate- or high-intensity activity

Measuring Heart Rate (measuring after physical activity can help determine your fitness level)

You can find your heart rate by placing your index and middle fingers on different points of your body and counting the number of heartbeats you feel. Your heart rate, also known as your pulse, is the number of beats per minute (bpm) that your heart pumps. Once you have found the artery, locate your pulse and count how many heartbeats you can feel for 10 seconds. Multiply the number by 6 to get the approximate number of heartbeats in 60 seconds, or bpm.

SAMPLE QUESTION: Describe two ways to measure your heart rate. List at least three steps in your description.

You can measure your heart rate using the carotid artery on either side of your neck or the radial artery on the underside of your wrist. The first step is to choose your carotid or radial artery. Remember to close your fist if you chose your radial artery. Next, find the artery with your index and middle fingers. When you have found it, you will be able to feel the pulse of your heartbeat. Finally, count the beats of your heart for 10 seconds. Multiply that number by 6 to get the beats per minute.

Summary (Tracking)

You can track the progression of your cardiorespiratory fitness by completing a set fitness routine and tracking your heart rate over time. As your level of fitness improves, your heart and lungs become stronger and, as a result, your heart's resting heart rate decreases. You heart and lungs become more efficient, so they do not have to work as hard. Cardiorespiratory endurance, fitness, and wellness are important factors in keeping your body healthy and running efficiently.

Lungs

Your lungs, two large air sacs, are the organs located behind your rib cage on either side of your spinal column. Air travels in and out of your lungs as the small muscle under them, the diaphragm, contracts and expands. The lungs hold the oxygen you inhale and release the carbon dioxide you exhale.

SAMPLE QUESTION: What will decrease over time as a result of improved cardiorespiratory fitness?

Your resting heart rate will decrease over time as a result of improved cardiorespiratory fitness

why target heart rate?

Your target heart rate helps you determine the intensity of your physical activity. Once you have established your target heart rate range, measure your current heart rate using your carotid or radial artery. Compare your heart rate with your target heart rate ranges to determine the level of intensity of the activity you have completed.

The Circulatory System

also known as the cardiovascular system, is responsible for distributing oxygen-rich blood from the lungs to your body's organs and tissues.

To determine your target heart rate

first determine your maximum heart rate. Your maximum heart rate is the maximum number of times your heart can beat in one minute. To determine your maximum heart rate, subtract your age from 220. Your heart should not beat more than this value each minute. Next, calculate your target heart rate ranges by finding 50%, 70%, and 85% of your maximum heart rate. Moderate-intensity activity raises your heart rate to between 50% and 70% of your maximum heart rate. High-intensity activity raises your heart rate to between 70% and 85% of your maximum heart rate

Heart Disease Risk Factors

inactivity, obesity, type 2 diabetes, high cholesterol, smoking, and high blood pressure increase the risk of heart disease. However, these risk factors are usually controlled through diet, exercise and, sometimes, prescription medication.

The Respiratory Process

is a complex system of internal and external body parts that delivers oxygen to the cells of your body. Its process occurs when external parts, such as your nose and mouth, intake oxygen and other gases from the air into the body.

The Respiratory System

is a complex system of internal and external body parts that delivers oxygen to the cells of your body. Its process occurs when external parts, such as your nose and mouth, intake oxygen and other gases from the air into the body.

Heart Disease

is a general term used to describe a range of diseases affecting your heart. The most common type of heart disease, coronary heart disease (CHD), occurs when fatty deposits from unhealthy foods, called plaque, clog arteries and veins in the heart, lungs, and other bodily tissues. As blood vessels become clogged, your blood pressure spikes. High blood pressure increases the risk of heart attack, stroke, and even death. While there are multiple causes of CHD, the main reason individuals develop this disease is their diet. Many of the different forms of heart disease can be prevented or treated by making healthy lifestyle choices.

Cardiorespiratory fitness

is determined by a person's activity level, physical makeup, and lifestyle choices.

The Cardiorespiratory System

relies on your circulatory (cardiovascular) and respiratory systems. Both of these systems work to circulate oxygen gas to the necessary parts of the body.

Oxygen

supplies energy to muscles so they can complete physical activities for a longer duration. The muscles' extended use likewise strengthens the functioning of the cardiorespiratory system.