CARDIOVASCULAR & MUSKULOSKELETAL SYSTEM

AND EXERCISE

LSN 1303: HEALTH AND WELLNESS

Physical Activity• Any bodily movement

that involves muscle contractions and an increase in metabolism.• Anything that is done

when one is not sitting or lying down.

Physical Activity for Health• Adding more physical activity to

our day can benefit our health.• The American College of Sports

Medicine and American Heart Association (2007) stated that to promote good health, adults under age 65 should perform 30 minutes of moderate intensity activity 5 days a week.

Physical Activity for Fitness• Exercise: planned, structured, and repetitive

bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, and strength.

• Physical Fitness is the ability to perform moderate to vigorous physical activity on a regular basis without excessive fatigue.

• Components of Physical Fitness• Cardiorespiratory fitness• Muscular strength• Muscular endurance• Flexibility• Body composition

Components of Fitness • there are a number of different components of fitness.• it is important to understand the difference between the

different types of fitness:• these components of fitness are:• CARDIOVASCULAR ENDURANCE • MUSCULAR ENDURANCE • SPEED • MUSCULAR STRENGTH AND POWER• FLEXIBILITY • BODY COMPOSITION• AGILITY

CARDIOVASCULAR ENDURANCE – • Is the ability to perform prolonged, large-muscle, dynamic

exercise at a moderate to high level of intensity. It depends on things like:

1. How well your heart can pump blood to the muscles 2. How well your lungs deliver oxygen to your blood3. How well your body uses its fuel.

AN EXAMPLE OF CARDIOVASCULAR ENDURANCE IS: long distance runninglong distance swimming

MUSCULAR ENDURANCE -• The ability of the muscle to remain contracted or to contract

repeatedly (over and over again) for a long period of time.• It is very important for good posture and for preventing injury.• Depends on things such as:1. the size of the cells in your muscles2. How well your muscles store fuel

3. How well blood is supplied to your muscles.

AN EXAMPLE OF MUSCULAR ENDURANCE IS:ROWING

SPEED -

• The ability to move either the entire body or a part of you body from one place to another in the shortest time possible.• this does not simply just mean how fast one person can run.

EXAMPLES OF SPEED:100M SPRINTA QUICK JAB IN BOXING.

MUSCULAR STRENGTH

• The amount of force a muscle can produce with a single maximum effort. • We need strong muscles for everyday activities!• Strength depends on:1. the size of our muscles cells2. How well our nerves activate our muscles cells.

AN EXAMPLE OF MUSCULAR STRENGTH IS:WEIGHT LIFTING (STRENGTH)JUMPING (POWER)

ONE THING TO REMEMBER ABOUT STRENGTH:• some types of strength may need to be repeated over a

period of time, for example, over 80 minutes a rugby scrum uses their combine strength many times

FLEXIBILITY

• flexibility is the ability to move your joints through as range of motion or movement. • It can depends on:1. the structure of our joints2. how long and springy our connective tissue is.• Flexibility is something that can change depending on how much exercise and

stretching you do.

AN EXAMPLE OF FLEXIBILITY IS:GYMNASTICS (DOING THE SPLITS)

AGILITY -

• The ability to change direction quickly.• This can depend on:1. How quickly we respond to a stimuli2. how flexible our joints and muscles are.

EXAMPLES OF GAMES WHERE YOU NEED AGILITY:basketballnetball

THE COMPONENTS OF FITNESS DETERMINE HOW WE PERFORM IN A SPORT AND WHAT SORTS OF ACTIVITIES WE SHOULD BE GOOD AT…….

HOW CAN WE FIND OUT WHAT WE ARE GOOD AT?

• FITNESS TESTING!

What fitness tests do we do?

• THE MULTISTAGE FITNESS TEST • THE VERTICAL • SPRINT TESTS • SIT AND REACH TEST • SIT UPS TEST• GRIP TEST• THE AGILITY RUN TEST • TESTING OUR HEIGHT AND WEIGHT (BMI)

THE MULTISTAGE FITNESS TEST –

This tests – cardiovascular endurance

What do we do?- the subject runs a distance of 20m, placing his/her foot

over a line marked by cones at both ends. - The participant must complete the distance between the

sound of two bleeps. - The bleep interval gets shorter so the speed in between

must increase. Running until it is too fast for her.- The higher the level the fitter you are!- http://www.youtube.com/watch?v=yTGPrcvwpe4&feature=related

SPRINT TEST – • 40 metre acceleration test: - monitors the students ability to build up acceleration from

standing start- The quicker the time the better your speed!- http://www.youtube.com/watch?v=YZFETFp7n2E

SIT AND REACH – TESTS

flexibility• The student sits with legs fully extended with the soles of

the feet against the box. • Measurement is taken at the point reached by the

fingertips past the line of the toes. • The further over the toes… the more flexible!

SIT-UP TEST –

TESTS:MUSCULAR ENDURANCE

• Students need to do as many as possible in 1 minute.

AGILITY RUN TEST – TESTS:

agility• the test requires the performer to compete the course as

fast as possible. • the performer must avoid the cones by weaving in and out

of them. • http://www.youtube.com/watch?v=DCd1hez6kmw

VERTICAL JUMP TESTTESTS:

MUSCULAR POWER• Students to stand and measure their standing height (with arm above head)• From standing student must jump as high as they can and will mark the distance

(height in cm) jumped.

GRIP DYNAMOMETER TESTTESTS:

muscular strength• Using the grip dynamometer student must squeeze the

lever with their preferred hand.• Read off the score one the test. The higher the score the

stronger you are!

MEASURING HEIGHT AND WEIGHT (BMI)TESTS:

BODY COMPOSITION• Students to take height and weight• Using the formula:

BMI = weight in kilograms height in meters²

• Calculate BMI and compare with BMI chart

Physical Activity for Performance• For people who want to take

their fitness level one step further.• It is meant for people who

already have high level of physical fitness and are training to enhance some aspect of their ability.

Cardiorespiratory Fitness• Ability to sustain aerobic whole-body activity for a prolonged period

of time.• “Aerobic”: with Oxygen• Aerobic exercise: any time of exercise that is typically performed at

moderate levels of intensity for extended periods of time, that increases your heart rate.• A person in good shape has an above average aerobic capacity– the

maximum volume of oxygen consumed by the muscles during exercise.

The Cardiovascular System• Also called Circulatory system• Its main role is to circulate gases (Oxygen and Carbon Dioxide),

nutrients, and waste materials• Three organs:• Heart• Blood vessels • Blood• https://youtu.be/oHMmtqKgs50

The Human Heart• The pumping organ• Muscular organ (cardiac muscle)• Contracts involuntarily• About the size of your clenched

fist

Blood Vessels• The conducting system (this is where

the blood passes through to supply oxygen, nutrients and collect waste)• Three types:

• Arteries: bring blood away from the heart. Carries blood rich in oxygen.

• Veins: bring blood toward the heart. Carries blood that contains very little oxygen.

• Capillaries: joins arteries to veins. Where nutrients, gases and wastes are exchanged between the blood and body cells

• https://youtu.be/CjNKbL_-cwA

Blood• The delivery organ• Carries with it gases, nutrients,

and wastes• 4 to 6 liters• Functions also for body defense

(white blood cells), blood clotting (platelets).

The Cardiovascular System and Exercise

The cardiovascular system serves five important functions (1) during exercise:1) Delivers oxygen to working muscles2) Oxygenates blood by returning it to the lungs3) Transports heat (a by-product of activity) from the core to the skin4) Delivers nutrients and fuel to active tissues5) Transports hormones

CARDIORESPIRATORY FITNESS• Exercises for Cardiorespiratory

Fitness• Swimming• Cycling• Jogging• In-line Skating

Three Dimensions to an Aerobic Exercise Program:• Frequency• Intensity• Duration• The characteristics of these three

dimensions vary by individual exercise goal and beginning fitness level.

• Type of Activity

The Musculoskeletal system• Compose of muscles and bones.• Work together to create

movement.• Muscles are attached to bones

which act as levers to create movement.• Muscles attach to bones are

called skeletal muscles• https://youtu.be/3EYHRoBBBRM

Skeletal System• 206 Bones• Other organs• Ligaments• Joints• Tendons

• Framework of the body• Protects vital organs• Produce blood• Store minerals

Muscular System• Refers to the skeletal muscles• Striated muscles that contract

voluntarily.• There are about three muscles

for every bone in the body.• Muscles also store blood sugar in

the form of glycogen.• Muscles need a lot of energy for

their activity.

Muscular Strength• Done through resistance training.• Usually involves weight or tension

to improve muscle strength and endurance.• Resistance training are also integral

parts of rehabilitation programs to help people recover from muscle and joint injury.• Muscular strength refers to the

amount of force that a muscle is capable of exerting.

Muscular Endurance• Muscular endurance refers to a

Muscle’s ability to exert force repeatedly without fatiguing.

Muscular Strength and Endurance• Principles of Strength

Development• Overload• Specificity of training• Variation• Reversibility

• Strength Training Elements• Exercise selection• Exercise order• Sets and repetitions• Rest periods• Exercise frequency

Core Strength Training• The body’s core muscles are the

foundation for movement.• Core muscles are the muscles at

the deep back and abdomen that attach the spine to the pelvis• Basis of support for upper and

lower body movements• Calisthenics• At least 3x per week

Flexibility• Measured by the range of motion,

or the amount of movement possible at a particular joint.• Main way to improve it is by

Stretching Exercises.• Effective in reducing the incidence

and severity of lower back problems and muscle or tendon injuries that can occur during sports and everyday physical activity.

Flexibility

Types of Stretching

Body Composition• The amount and relative

proportions and distribution of fat mass and fat-free mass in the body.• Describes the relative proportion

of lean tissue (muscle, bone, water, organs) and fat tissue in the body.

Determining Exercise Frequency• Vigorous exercises: 3x a week• If new: less intense exercises but

more days a week (atleast 5x) and gradually increase.

Determining Exercise Intensity• Target Heart rate zone

• MHR=220-Age• THR: 50-70% of MHR• Vigorous activities” 70-85% of MHR• Poor Physical condition: 40-50% of MHR

• Borg Rating of Perceived Exertion (RPE)• Scale of 6-20• RPE corresponds to HR (moderate

intensity=12 to 14 RPE; Vigorous intensity= 15-17 RPE)

• Talk test• Moderate exercise: should be able to carry

on a conversation comfortably.

Determining Exercise Duration• Refers to the number of minutes

of activity performed during any one session.• Vigorous: at least 20 mins at a

time• Moderate activity: 30 minutes at

a time.• Aim to expend 300-500 calories

per exercise session.

CREATING YOUR OWN FITNESS PROGRAM

Identify any hurdles that may keep you from getting started Identify fitness goals Design program

Choose appropriate activities Choose activities you like to do Be creative

Fitness Program Components

Warm up and Stretch Prepare body for exercise and provide a transition from rest to physical activity 5-minute Brisk walk as warm-up 5-10 minutes stretching

Resistance Training Consider your age, fitness level, and personal goal Done in set, or a single series of multiple resistance using the same resistance For men and women under 50, one set of eight to ten different exercises 2 to 3 days per

week. Use lighter weights in the beginning to allow 10 to 15 repetitions Allow one day rest and recovery in between workouts.

Cardiorespiratory Training

Spend the greatest proportion of exercise time developing cardiovascular fitness.

Choose an aerobic activity you think you will like Cross training

Cooling Down and Stretching

Slowly transition from activity to rest 5-minute cool down walk Stretch major muscle groups after cooling down to help reduce the

amount of soreness you experience after exercises.

FITNESS – RELATED INJURY Traumatic injuries: injuries that are accidental and occur suddenly and violently. Overuse injuries: injuries that result from the cumulative effects of day-after-day stresses placed on tendons, muscles and joints.

Runner’s knee Shin splints Plantar Fascitis Tennis elbow

Preventing Injuries

Variation Stretching Appropriate Footwear Appropriate Protective Equipment If pain continues, see a physician

TREATING INJURIES RICERestIceCompressionElevation

EXERCISING IN THE HEAT

Rehydrate!