Cardiovascular System Class 3 PDF

CLASS 3 Aerobic exercise  PART 1 Les voies métabolliques REVIEW OF LAST CLASS…  ACCORDING TO HEALTH CANADA'S GUIDELINES, HOW MANY MINUTES A WEEK SHOULD WE SPEND DOING PHYSICAL ACTIVITIES?  ACCORDING TO HEALTH CANADA'S GUIDELINES, HOW MANY MINUTES A WEEK SHOULD WE SPEND DOING...

CLASS 3 Aerobic exercise  PART 1 Les voies métabolliques REVIEW OF LAST CLASS…  ACCORDING TO HEALTH CANADA'S GUIDELINES, HOW MANY MINUTES A WEEK SHOULD WE SPEND DOING PHYSICAL ACTIVITIES?  ACCORDING TO HEALTH CANADA'S GUIDELINES, HOW MANY MINUTES A WEEK SHOULD WE SPEND DOING PHYSICAL ACTIVITIES? 150 minutes IF, DURING AN ACTIVITY, BREATHING IS SLIGHTLY ACCELERATED AND SHORTNESS OF BREATH IS NOTICEABLE, CONVERSATION IS POSSIBLE AND THE HEARTBEAT IS ACCELERATED, WE'RE TALKING ABOUT AN ACTIVITY OF WHAT INTENSITY? IF, DURING AN ACTIVITY, BREATHING IS SLIGHTLY ACCELERATED AND SHORTNESS OF BREATH IS NOTICEABLE, CONVERSATION IS POSSIBLE AND THE HEARTBEAT IS ACCELERATED, WE'RE TALKING ABOUT AN ACTIVITY OF WHAT INTENSITY? Moderate WHAT DOES FITT STAND FOR? WHAT DOES FITT STAND FOR? Frequency, intensity, type, time WHAT'S AN OBJECTIVE WAY OF DETERMINING INTENSITY? WHAT'S AN OBJECTIVE WAY OF DETERMINING INTENSITY? Heart rate WHAT'S A SUBJECTIVE WAY OF DETERMINING INTENSITY? WHAT'S AN OBJECTIVE WAY OF DETERMINING INTENSITY? Rate of Perceived exertion (Borg scale)  WHAT IS THE SIMPLE FORMULA FOR CALCULATING YOUR MAX HEART RATE? 220-age AND NOW FOR THIS WEEK…. Aerobic/Cardiovascular  CARDIOVASCUL AR SYSTEM Consisting of the heart and blood vessels (arteries and veins), the cardiovascular system distributes oxygen and nutrients to the organs via the blood, while eliminating waste products.  TWO MAIN OBJECTIVES FOR THE CARDIOVASCULAR SYSTEM The first is to transport respiratory gases (oxygen and carbon dioxide), nutrients and metabolic waste products. The second is to take part in the exchange of these elements, i.e. to transfer oxygen and nutrients from the blood to the cells, and metabolic waste from the cells to the blood.  ENERGY SYSTEMS The energy used by every cell in our body is called adenosine triphosphate (ATP). But storing ATP poses a problem. If we look at muscle cells (our muscles), the amount stored is very limited. Three or 4 seconds of intense effort and it's almost depleted. Fortunately, our cells can regenerate this vital energy thanks to energy channels. 3 main energy systems: 1) ATP-CP 2) Glycolytic 3) Oxydative  1. ATP-CP SYSTEM It's the primary source of ATP (first gear). It enables us to get into action at any moment and be as lively and powerful as possible. If the action lasts longer than 3-4 seconds, another energy-rich molecule, creatine phosphate (CP), takes over to produce ATP. The muscle contains more CP than ATP reserves, so it can sustain maximum effort for around 10 seconds. When reserves are exhausted, the muscle switches to second gear.  ANAEROBIC ALACTIC EXERCISE Anaerobic alactic exercise is the first energy pathway, "immediately available" when you move. This uses the ATP (adenosine triphosphate) molecules present in our muscles. They release the energy our muscles need, and are therefore called upon from the very start of our effort. This energy pathway does not require oxygen to transform molecular energy into chemical energy and then into energy. This metabolism kicks in during the first 3 to 7 seconds of physical activity. Once in action, this metabolism is capable of lasting between 20 and 30 seconds. Ex. 100-meter sprint  2. GLYCOLYTIC SYSTEM In addition to reserving ATP-CP, each muscle cell contains a small amount of glucose in the form of glycogen. This chain draws on this reserve to produce new ATP molecules without the need for O2. The body can then sustain an intense effort for some 120 seconds. When the muscle uses glycogen in the absence of O2, and lactate is produced, we speak of anaerobic lactic conditions. High lactate production will increase the acidity level in the muscles involved. This situation contributes to muscle fatigue, but is not the sole cause.  ANAEROBIC L ACTIC EXERCISE Also known as "anaerobic glycolysis", this energy pathway also works without oxygen. Once again, it requires the production of adenosine triphosphate (ATP), which we need to activate muscle contraction. To produce this energy, our body draws on and uses blood glucose and glycogen. These are what we call energy substrates. This metabolism generally takes over from the anaerobic alactic pathway after 30 to 40 seconds of effort. For some top athletes, this represents the duration of a 300 or 400- meter effort at maximum power. Over time, the maximum capacity of this energy metabolism extends to 2 or even 3 minutes, or the equivalent of 800 to 1000 metres, again for top athletes. This metabolic system applies to all sports requiring effort and power with an effort time of between 20 seconds and 3 minutes: track cycling, the kilometer throw, the 100-  3. OXYDATIVE SYSTEM As the effort continues but becomes moderate, or if it is moderate from the outset, blood flows more freely to the muscles. There is therefore a massive influx of O2, which triggers the use of O2 to produce ATP (third gear). It relies on the mechanical transport of O2 to the muscle cells. This is the start of virtually unlimited ATP production. Blood circulates freely through the muscle, supplying O2, glucose and fat for energy production. ATP production in aerobic mode takes place in the mitochondria (microscopic power plants).  AEROBIC EXERCISE After 3 minutes, the aerobic pathway becomes predominant. In this case, it's mainly oxygen that enables the chemical reactions that transform all energy substrates (carbohydrates, lipids...) into energy.  AEROBIC VS. ANAEROBIC Anaerobic exercise is intense training, while aerobic exercise is long-duration endurance training.  REVIEW VIDEO https://www.youtube.com/watch?app=desktop&v=PIrhiSJ capc&ab_channel=PEBuddy PART 2 VO2 MAX WHAT IS THE DIFFERENCE BETWEEN ANAEROBIC AND AEROBIC EXERCISE?  WHAT IS THE DIFFERENCE BETWEEN ANAEROBIC AND AEROBIC EXERCISE? Anaerobic exercise is intense training, whereas aerobic exercise is long-duration endurance training. Different energy pathway used (ATP vs. 02 pathway)  WHAT IS THE ENERGY SOURCE FOR ANAEROBIC ALACTIC EXERCISE?  WHAT IS THE ENERGY SOURCE FOR ANAEROBIC ALACTIC EXERCISE? ATP WHAT ENERGY SYSTEM DOES ONE USE WHEN RUNNING 5KM? WHAT ENERGY SYSTEM DOES ONE USE WHEN RUNNING 5KM? Aerobic system  A FEW DEFINITIONS VO2 max is the body's maximum capacity to consume oxygen from the air and thus produce ATP (energy). MAS (maximum aerobic speed): the lowest speed (in the case of running) that enables maximum oxygen consumption (that enables the V02 max). Aerobic endurance: Ability to maintain a high percentage of VO2 max for a given training duration. MAP (maximum aerobic power): Power developed during an activity at an intensity just high enough for VO2 max to reach its highest value. Anaerobic capacity: Maximum amount of work (or maximum distance) achieved during a short-duration, strenuous exercise for which the energy comes preferentially from anaerobic metabolism.  EVALUATING V02 MAX Direct measured tests https://www.youtube.com/watch?v =fn3Yr-LS_l0&ab_channel=Memori alHermann Indirect measured tests  V02 MAX TESTING Direct measurement tests: Maximal treadmill test What we want to measure: How much oxygen will the subject consume in his muscles if he attains his maximum heart rate? Heart rate monitor Oxygen consumption: Laboratory gas analyzer (oxygen consumption) Mathematical equations  WHY IS IT GOOD TO KNOW YOUR V02 MAX? A number that describes our cardiovascular capacity Allows you to evaluate your physical condition and progress!  ÉVALUATION DU V02 MAX Basic principle: Heart rate increases linearly with oxygen consumption (and therefore according to effort)  V02 MAX TESTING Indirect measurement tests Léger-Boucher track test Maximum continuous test (5min) Maximal treadmill test Light 20m shuttle test Rockport test (1mile/ 1.6km)  ROCKPORT TEST Walk as fast as possible without running Start the stopwatch at the start Stop the stopwatch as soon as the 1.6km distance is reached Take pulse (heart rate) for 15 seconds VO2 max = 132.853 - (0.0769 x weight in pounds) - (0.3877 x your age) + (6.315 if male or 0 if female) - (3.2649 x walking speed) - (0.1565 x heart rate at end of test)  COOPER TEST 12-minute test: objective: cover the greatest distance possible VO2max = (22.351 x kilomètres) – 11.288.  GENERAL RECOMMENDATIONS FOR IMPROVING THE AEROBIC SYSTEM Aerobic endurance (EA): 55-90% of VO2max, 20 min-2h Maximum aerobic power (MAP or VAM): 90-110% of VO2max Anaerobic capacity (AC) - +95% ofVO2max  TRA IN IN G METHODS TO IMPR OV E A ER OBIC OR "CA R D IO" EN DURA N CE There are two main methods of cardio training: continuous training (CT) and interval training (IT).  CO N T I N U O US T R A I N I NG Continuous trianing consists of doing an exercise that increases our heart rates in the moderate to high intensity zones for a certain period of time without stopping. We're talking here about a minimum of 20 minutes at a relatively constant intensity to go on for several hours. Strengths: simple and accessible, accustoms the body to prolonged aerobic effort Weaknesses: becomes tedious, difficult to work at high effort, less effective than interval training.  INTERVAL TRAINING Interval training consists of alternating periods of effort in high and very high intensity zones with periods of very low effort (active rest) or rest (passive). The duration of an interval varies from 30s to several minutes. Key benefits:  markedly improves aerobic endurance  increases post-exercise caloric expenditure through high or very high intensity. Weaknesses:  uncomfortable, as it takes you out of your comfort zone  methodologically more restrictive, as a number of effort and recovery periods must be respected and taken into account  EFFECTS OF AEROBIC TRAINING ON THE CARDIORESPIRATORY SYSTEM Increased heart size Increased capillarization (increase in the number of blood capillaries Improved efficiency of gas exchanges  W H Y I MP R OV E YO U R A E R O BI C S Y S T E M O R A E R O BI C ENDURANCE ? Because it's the source of the energy we use 24 hours a day, 7 days a week, 365 days a year. The better we can get oxygen to our organs and tissues, the better our cells will function.