·
Factors to Consider Before Exercise
o
Established
Medical readiness
o
Reduced
shock from impact and protect the foot
o
Comfort
is much important than looks
·
Physical
Activity in the Heat
o
Physical
activity in hot and humid environments challenges the body’s heat loss
mechanisms
o
Heat
related illness can occur if proper hydration is not maintained. 1-2 liters per
hour
·
Acclimatization
– improves the body’s tolerance in the heat
o
Adptation
to hot environments occurs in 7 to 14 days but complete acclimatization can
take up to 30 days.
o
Your
body becomes conditioned to sweat earlier, to sweat more abundantly and to
distribute the sweat more effectively around the body and the composition of
sweat is altered.
o
Drink
fluids before, during, and after activity,
o
Guidelines
suggest about 2 cups before activity and about 1 cup for each 15 – 20 minute3s
during activity. After activity drink 2 cups for each pound of weight loss.
o
Avoid
extreme fluid intake
·
Hyponatremia
– water intoxication dilution of the electrolytes in the blood.
o
Gradually
expose yourself to physical activity in hot and humid environments to
facilitate acclimatization.
o
Dress
properly for exercise. Watch signs of heat stress
·
Symptoms
of Heat Exhaustion
o
Headache,
dizziness or fainting
o
Weakness
and wet skin
o
Irritability
or confusion
o
Thirst,
nausea or vomiting
·
Symptoms
of Heat Stroke
o
May
be confused, unable to think clearly, pass out
o
Collapse
or have seizures
·
Physical
Activity on Other Environments
o
High
altitude may limit performance and requires adaptation of normal physical
activity
o
Exposure
to air pollution should be limited
·
Cardiovascular
Fitness – refers to the ability of your heart, lungs and organs to consume,
transport and utilize oxygen
o
Aerobic
Fitness
o
Cardiovascular
Endurance
o
Cardiorespiratory
Fitness
·
Respiratory
System – The major function of the respiratory system is to supply the body
with oxygen and dispose of carbon dioxide
·
Respiration
Has Four Processes
o
Pulmonary
Ventilation: movement of air into and out of the lungs (commonly called
breathing)
o
External
Respiration: movement of oxygen from the lungs to the blood and of carbon
dioxide from the blood to the lungs
o
Transport
of respiratory gases: transport of oxygen from the lungs to the tissues of
cells of the body, and of carbon dioxide from tissue cells to the lungs
o
Internal
Respiration: movement of oxygen from blood to the tissue cells and of carbon
dioxide from tissue cells to the blood
·
Nose
o
Provides
an airway for respiration
o
Moistens
and warms entering air
o
Filters
and cleans inspired air
o
Serves
as a resonating chamber for speech
o
Houses
the olfactory receptors
·
Cardiovascular
System
o
Heart
o
Blood
Vessel
o
Veins
take the blood back to the heart to be re-oxygenated
o
Arteries
carry oxygenated blood from the heart to the brain and other
o
A
network of tiny capillaries joins up the arteries and veins
o
Heart
sends deoxygenated blood to the lungs
o
Lungs
oxygenate the blood
o
Heart
sends the oxygenated blood to the body
o
Muscles
send deoxygenated blood to heart
·
Pathway
of Blood
o
Superior/
Inferior Vena Cava – Right Atrium – Right Ventricle – Pulmonary Arteries –
Lungs – Pulmonary Veins – Left Atrium – Left Ventricle – Aeorta – Body
·
Diastole
Valves Open, Veins Constrict, Ventricle Relaxed, Semi Lunar Valves Closed
·
Systole
– Valves Closed, Ventricle Contracts, Semi Lunar Valves open
·
Bradycardia
– defined as a slow or irregular heart rhythm, usually less than 60 beats per
minute. At this rate, the heart is not able to pump enough oxygen rich blood to
your body during normal activity or exercise
·
Tachycardia
– is a fast or irregular heart rhythm, usually more than 100 beats per minute
and as many as 400 beats per minute.
·
Vascular
System
o
Good
Cardiovascular fitness requires a fit heart muscle
o
40
million times per year
o
400
gallons of blood daily
o
Normal
Resting Heart Rate is 70-80
o
For
Athlete is 40-50
o
Good
cardiovascular fitness requires fitness of both the external and internal
respiratory systems
o
Good
cardiovascular fitness requires good capillaries, healthy blood with ample
haemoglobin and open coronary vessels
o
Good
cardiovascular fitness fit muscle tissue capable of using oxygen. Good artery
supple and efficient at using oxygen to produce energy.
·
VO2
Max – The best indicator of cardiovascular fitness. It represents the maximal
amount of oxygen that the body can take in, deliver and consume
·
Threshold
of Training
o
F: 3
days a week
o
I: HR
in target zone – at least 40% or 55% of Max HR
o
T: At
least 20 minutes
o
Heart
Rate Reserve = Max HR – Resting HR
·
Health
Benefits
o
Reduced
risk for heart disease, other hypokinetic conditions and early death
o
Enhances
the ability to perform various tasks
o
Protection
against the health risks associates with obesity
o
Improves
ability to function associated with a feeling of well-being
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