Cardio - RespiratoryCardio - Respiratory

Learning Objective: Learning Objective: Identify the key components of the Identify the key components of the

Cardio-Respiratory system. And each parts jobCardio-Respiratory system. And each parts job In pairs: Quiz the person and discuss the possible In pairs: Quiz the person and discuss the possible

answers: Be prepared to share ideas with the answers: Be prepared to share ideas with the class.class.

1.1. What side of the heart carries deoxygenated blood.?What side of the heart carries deoxygenated blood.?2.2. Arteries carry blood to where?Arteries carry blood to where?3.3. Veins carry blood to where?Veins carry blood to where?

Identify the circuit. Write the def up on the board, Identify the circuit. Write the def up on the board, which one is which.which one is which.

Pulmonary circuit: Pulmonary circuit: Systemic circuit:Systemic circuit:

Respiration – 0Respiration – 02 2 PassagePassage

MOUTH/NOSEMOUTH/NOSE

PHARYNXPHARYNX

LARYNXLARYNX

TRACHEATRACHEA

BRONCHIBRONCHI

BRONCHIOLESBRONCHIOLES

ALVEOLIALVEOLI

C0C02 2 PassagePassage

MOUTH/NOSEMOUTH/NOSE

PHARYNXPHARYNX

LARYNXLARYNX

TRACHEATRACHEA

BRONCHIBRONCHI

BRONCHIOLESBRONCHIOLES

ALVEOLIALVEOLI

Heart CircuitsHeart Circuits

Pulmonary circuit: Oxygen poor blood from Pulmonary circuit: Oxygen poor blood from the heart to the lungs enriched and back to the heart to the lungs enriched and back to the heart.the heart.

Systemic circuit: Oxygen rich blood to the Systemic circuit: Oxygen rich blood to the body and oxygen poor blood back to the body and oxygen poor blood back to the heartheart

NOTES; Key Features of the NOTES; Key Features of the Heart (Copy). Heart (Copy).

Heart RateHeart Rate; Measure of the number of beats per ; Measure of the number of beats per minute.minute.

Blood Pressure;Blood Pressure; Pressure of blood on the Pressure of blood on the arteries. Pressure when the heart is pushing arteries. Pressure when the heart is pushing blood out when it contracts. blood out when it contracts.

Stroke Volume;Stroke Volume; Amount of blood ejected from Amount of blood ejected from the heart the heart per beatper beat..

Cardiac Output;Cardiac Output; Amount of blood ejected from Amount of blood ejected from the heart the heart per minuteper minute

Respiratory system;Respiratory system;

Main function is to bring oxygen into the body Main function is to bring oxygen into the body and remove Carbon Dioxide.and remove Carbon Dioxide.

http://www.youtube.com/watch?v=hc1YtXc_84A

Blood VesselsBlood Vessels

ArteriesArteries: Take blood from the heart to the : Take blood from the heart to the tissuetissue

VeinsVeins: Carry blood back to the heart: Carry blood back to the heart CapillariesCapillaries: Exchange nutrients and : Exchange nutrients and

waste productswaste products

The Karvonen FormulaThe Karvonen Formula

220 – age = Predicted Max HR220 – age = Predicted Max HR

Minus RHR =Minus RHR =

X Target Zone eg 60% = x 0.6X Target Zone eg 60% = x 0.6

70% = x 0.770% = x 0.7

Plus RHR = Training Target HRPlus RHR = Training Target HR

(divide by 6 to get HR for 10 secs)(divide by 6 to get HR for 10 secs)

Body TypesBody Types

Body type is one method of assessing a Body type is one method of assessing a person’s suitability for a sport, event or person’s suitability for a sport, event or position within a sport.position within a sport.

There are 3 basic body types:There are 3 basic body types: Endomorphs – tend to be short with more Endomorphs – tend to be short with more

body fatbody fat Mesomorphs – are muscularMesomorphs – are muscular Ectomorphs – tend to be tall and thinEctomorphs – tend to be tall and thin

Ectomorph Mesomorph Endomorph

Basketball

Volleyball

Tennis

Hockey

Netball

Rugby

Weightlifting

Wrestling

Sumo wrestling

Type of TrainingType of Training

Resistance TrainingResistance Training Circuit TrainingCircuit Training Continuous TrainingContinuous Training StretchingStretching Interval TrainingInterval Training

‘‘Fitness’ measures a person’s Fitness’ measures a person’s suitability to perform a certain task suitability to perform a certain task

eg you can be fit to drive, fit to eg you can be fit to drive, fit to work, fit to look after children etc. work, fit to look after children etc. In the sporting context we think of In the sporting context we think of fitness as a person’s physiological fitness as a person’s physiological

capability to perform a specific capability to perform a specific physical task or set of tasks.physical task or set of tasks.

FITNESS COMPONENTS

AGILITY

STRENGTH

FLEXIBILITY

BODY COMPOSITION

AEROBIC

Body Composition – and shape are about the Body Composition – and shape are about the relationship between your body’s structure relationship between your body’s structure and how it works or performs.and how it works or performs.

Flexibility – is the range of movement that Flexibility – is the range of movement that muscles, tendons and ligaments allow at a muscles, tendons and ligaments allow at a joint. It is specific to each joint, and sports joint. It is specific to each joint, and sports require different degrees of flexibility.require different degrees of flexibility.

Agility – is the ability to move your body Agility – is the ability to move your body quickly from one position or direction to quickly from one position or direction to another. Speed and flexibility contribute to another. Speed and flexibility contribute to agility.agility.

FITNESS COMPONENTS

Strength Strength Muscular strength – ability to apply force in a short Muscular strength – ability to apply force in a short

periodperiod Strength endurance – ability to generate force and Strength endurance – ability to generate force and

maintain it over a period of time without tiringmaintain it over a period of time without tiring Power – body’s ability to exert force quickly.Power – body’s ability to exert force quickly. When you develop strength you will increase the size When you develop strength you will increase the size

of your muscles. This will give you health benefits of your muscles. This will give you health benefits such as being less prone to injury, weight loss from such as being less prone to injury, weight loss from using more energy, and improved posture from using more energy, and improved posture from having better control of your body.having better control of your body.

Aerobic Fitness – is also called cardio-respiratory fitness Aerobic Fitness – is also called cardio-respiratory fitness or endurance and is your body’s capacity to work or endurance and is your body’s capacity to work continuously for long periods of time.continuously for long periods of time.

Anaerobic Fitness – your body’s ability to work at a Anaerobic Fitness – your body’s ability to work at a high level of intensity in repeated bursts.high level of intensity in repeated bursts.

Principles of TrainingPrinciples of Training

S P O R RS P O R R

SpecificitySpecificity - Any training undertaken must be specific to - Any training undertaken must be specific to the fitness component being developed, the activity, the the fitness component being developed, the activity, the muscles used, the energy system used and the intensity of muscles used, the energy system used and the intensity of the expected performance.the expected performance.

ProgressionProgression – As a person’s level of fitness improves, their – As a person’s level of fitness improves, their training threshold also increases. This means that the fitter training threshold also increases. This means that the fitter a person becomes, the harder and/or longer she or he will a person becomes, the harder and/or longer she or he will have to work to create an overload in training. Achieved have to work to create an overload in training. Achieved through increasing load and speed, reducing recovery time, through increasing load and speed, reducing recovery time, increasing duration of effort, frequency of training etcincreasing duration of effort, frequency of training etc

……continued…continued…

OverloadOverload – The training threshold is the – The training threshold is the minimum amount of exercise required to minimum amount of exercise required to experience an improvement in physical fitness. experience an improvement in physical fitness. This occurs when a person trains above the This occurs when a person trains above the minimum level required.minimum level required.

ReversibilityReversibility – The effects of training are lost if – The effects of training are lost if training stops or slows down.training stops or slows down.

RestRest – plays a key role in recovery after training – plays a key role in recovery after training and competing and in preventing overuse injuries and competing and in preventing overuse injuries as a result of overtraining.as a result of overtraining.

FITTFITT Principle Principle

FrequencyFrequency – How often should you train? – How often should you train? Varies according to goals, current fitness, age Varies according to goals, current fitness, age

etcetc IntensityIntensity – How hard do I work? – How hard do I work?

Training Target Heart RateTraining Target Heart Rate TimeTime – How long should a training session be? – How long should a training session be?

Warm-up & cool down – at least 10 minWarm-up & cool down – at least 10 min Aerobic Fitness – min of 15-30 mins at Target Aerobic Fitness – min of 15-30 mins at Target

Heart RateHeart Rate TypeType – What training should I do? – What training should I do?