Weeks # 10 and 11

Cardiovascular and Respiratory Systems with Fitness

Notes:

Cardiovascular System

 

Functions:

1. Deliver Materials: your heart is responsible for pumping blood which contains oxygen and other nutrients.

2. Remove Waste: Your blood exchanges oxygen for carbon dioxide (and other waste) and is responsible for transporting the waste from the cells.

3. Fighting Disease: Your blood contains cells that will attack harmful organisms (white blood cells is one example).

Structures of the heart to MEMORIZE:

1. Right atrium

2. Right Ventricle

3. Left Atrium

4. Left Ventricle

5. Know the blood flow to/from the body and to/from the lungs

Vocabulary:

1. Arteries carry blood away from the heart (think Arteries Away both start with A)

2. Veins carry blood to the heart (this would not be oxygenated)

3. Capillaries are small branches from the main blood vessels. Normally called capillary beds.

Blood Pressure:

Low: less than 90/60

Normal: 90/60- 119/79

Prehypertension: 120/80-139/89

Hypertension: above 140/90

 

Blood Composition:

1. Plasma: liquid which makes up 55% of the blood

2. Red Blood Cells (RBC): responsible for binding to oxygen and transporting it through the blood. When oxygen detaches the blood goes from a bright red (oxygenated) to a dull red (deoxygenated).

3. White Blood Cells (WBC): help protect you against disease.

4. Platelets: Responsible for blood clotting. If they are abnormally low the blood will not be able to clot.

Blood Types: Compatible Types

A: A&O

B:B&O

AB:A,B,AB &O

O:O

Transfusion: “after injury, surgery or some illnesses a person may require a blood transfusion.” 298. This is when blood from a donor is received by another person.  

 

Respiratory System:

Alveoli: the location of gas exchange in the lungs. They are small, thin pockets at the end of the bronchi where oxygen and carbon dioxide are exchanged with the blood.

Inhalation: breath in- diaphragm lowers and rib cage expands.

Exhalation: breath out- diaphragm rises and rib cage comes back in

 

Benefits of Physical Activity: Be able to connect the examples to the associated component of health.

1. Physical benefits

   1. Cardiovascular system

   2. Weight maintenance

   3. Bone strength

   4. Balance and coordination

2. Psychological benefits

   1. Endorphins are released

   2. Mood improved

   3. Depression combatant

3. Social Benefits

   1. Doing sports on a team

   2. Doing fitness with friends

 

Components of Fitness:

1. Cardiorespiratory endurance: the heart, blood vessels and lungs are strong enough to efficiently provide oxygen and remove waste while performing exercise.

2. Muscular Endurance: the ability for your muscles to work for an extended period of time

3. Muscular Strength: the ability for your muscles to produce a single strong force

4. Flexibility: the ability for a joint to move within its full range of motion.

5. Body Composition: the ratio of fat to lean (muscle/bone/organs…) tissue

 

Types of Physical Activity:

1. Aerobic: ongoing physical activity which increases heart rate and breathing rate (cross country running, 80’s work out videos, water aerobic classes, running long distance, working out at a lower capacity for a long period of time)

2. Anaerobic Exercise: Intense activity for a short period of time. (Weight lifting, push-ups, sprints… short burst of strength or energy)

3. Isometric: contraction without motion

4. Isotonic: Contraction with motion through the joint’s full range of motion

5. Isokinetic: Contraction during rehab that uses a machine

 

FITT principle:

F: frequency- how many times per week you exercise

I: Intensity- the level of intensity to which you exercise (consider aerobic vs. anaerobic)

T: Time- how long you exercise in a given work out

T: Type or Technique: What you do to exercise, what type of work out you choose to do and the proper technique that you implement.