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The Heart
The Blood Vessels
The Respiratory System
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Four chambered,
Fist sized
Located beneath the
ribs under thesternum
(breastbone)
Role: Pump O2-poor
blood to lungs andoxygenated blood to
the rest of the body
Systemic circulation
Pulmonary circulation
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Systole- period of hearts contraction
Diastole- period of relaxation
Blood pressure- the force exerted by blood onthe walls of the blood vessels, is created by the
pumping action of the heart
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Classified by size and function
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Supplies O2 to
the body and
carries off CO2
Lungs expand
about 12-20times a minute.
Lungs consist of
branching tubes
that end intiny, thin-
walled air sacs
called alveoli.
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At rest Fairly steady pace
Heart beats at a rate of about 50-90 beats per
minute and take about 12-20 breaths per minute
Cardiac output of about 5 quarts per minute
During exercise
Heart beats at a rate of about 170-210 beats per
minute
Cardiac output of 20 or more quarts per minute
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Provides E rapidly but for only a short period
of time (10 or fewer seconds); i.e. weight
lifting and shot-putting (sports), picking a
bag of groceries and rising from a chair (dailylife)
ATP and creatine phosphate (CP)
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Nonoxidative- used at the start of an
exercise session and for high-intensity
activities lasting for about 10 seconds to 2
minutes; i.e. 400 m run, help you run tocatch a bus, dash up several flights of stairs.
Limited production of E, but can generate a
great deal of ATP in a short period of time.
For very intense exercise
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Oxidative- used during any physical activitythat lasts longer than about 2 minutes; i.e.hiking, swimming or even standing in line fora long time
Cannot produce as quickly as the other 2systems, but can supply E for much longerperiods of time
Maximal O2 consumption (VO2max): the highest rate of O2consumption an individual is capable of during maximumphysical effort, reflecting the bodys ability to transportand use oxygen; measured in milliliters used per minuteper kilogram of body weight
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The 1-Mile Walk Test. The 1-mile walk test
estimates your level of cardio respiratory fitness
(maximal oxygen consumption) based on the
amount of time it takes you to complete 1 mileof brisk walking and your exercise heart rate at
the end of your walk.
. The 3-Minute Step Test. The rate at which the
pulse returns to normal after exercise is also a
good measure of cardio respiratory capacity;heart rate remains lower and recovers faster in
people who are more physically fit.
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The 1.5-Mile Run Walk Test. Oxygen
consumption increases with speed in distance
running, so a fast time on this test indicates
high maximal oxygen consumption.The Astrand-Rhyming Cycle Ergometer Test.
Estimates maximal oxygen consumtion from
the exercise heart rate reached after
pedaling a cycle ergometer for 6 minutes ata constant rate and resistance (power
output).
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Heart rate can be used to monitor exercise
intensity during a workout.
Two most common sites of monitoring
heart rate:Carotid Artery in the neck
Radial Artery in the wrist
Heart rates are usually assessed in beatsper minute (BPM).
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To have a successful exercise program:
Set realistic goalsChoose suitable activities
Begin slowly
Always warm-up and cool down
As fitness improves, exercise more oftenlonger or harder
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Serious injuries require medical attention.
Application of the RICE Principle (Rest, ice,
compression, elevation) is appropriate for
treating many types of muscle or jointinjuries.
