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6-response of the cardiovascular system to exercise
Advanced Nutrition and Fitness
Dr. Siham Gritly
Dr. Siham Gritly
Cardio-vascular system
Dr. Siham Gritly
Definitions to be learn
• aerobic physical activity: activity in which the body’s large muscles
move in a rhythmic manner for a sustained period of time.
Aerobic activity, also called endurance activity, improves cardiorespiratory fitness. Brisk walking, running, swimming, and bicycling are examples.
Dr. Siham Gritly
• moderate-intensity physical activity:
physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute. Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk one mile) is an example.
Dr. Siham Gritly
• vigorous-intensity physical activity: physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute.
• Walking at a very brisk pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour are examples.
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The Cardiovascular System and Exercise
• The heart is a muscle that is required to contract continuously throughout the life to deliver oxygen to all organs in the body and breathe out carbon dioxide
• Blood vessels connect the heart and lungs so that carbon dioxide can be removed from the blood and oxygen can be added to the blood.
• The heart then pumps this blood throughout the body.
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• Exercise places an increased demand on the cardiovascular system to pump more oxygen to supply the working muscle to produce energy (aerobic oxidation).
• Oxygen demand by the muscles increases, more nutrients are needed and more waste is created.
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The human heart3D ANIMATION OF WORKING OF HEART
Human Anatomy - Heart circulatory systemHow the Heart Works
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Functions of The Cardiovascular System during exercise
The cardiovascular system serves five important functions during exercise:
• 1- Delivers oxygen to working muscles2- Deoxygenates blood by returning it to the lungs3- Transports heat from the center to the skin4- Delivers nutrients and fuel to active tissues5- Transports hormones
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Response and Adaptation of the Cardiovascular System to Exercise
• 1-Heart rate• 2-Stroke volume• 3-Cardiac output• 4-Blood flow• 5-Blood pressure• 6-Blood
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1-Heart Rate
• Heart RateResting heart rate averages 60 to 80 beats/min in healthy adults.
• In sedentary, middle aged individuals it may be as high as 100 beats/min.
• In elite endurance athletes heart rates as low as 28 to 40 beats/min
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Anticipatory response
• Anticipatory response (increased heart rate before exercise) Caused by the release of epinephrine
• Before exercise even begins heart rate increases in anticipation (expectation). This is known as the anticipatory response.
• It is mediated through the releases of neurotransmitters epinephrine and norepinephrine also known as adrenaline and noradrenaline (adrenal gland)
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2-Stroke volume
• Stroke volume is the amount of blood ejected per beat from left ventricle and measured in ml/beat.
• Stroke volume increases proportionally with
exercise intensity.
• In untrained individuals stroke volume at rest it averages 50-70ml/beat
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• during intense, physical activity stroke volume increasing up to 110-130ml/beat
• In elite athletes resting stroke volume averages 90-110 ml/beat increasing to as much as 150-220ml/beat .
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3-Cardiac output
• Cardiac OutputCardiac output is the amount of blood pumped by the heart in 1 minute measured in L/min.
• It is a product of; stroke volume and heart rate (SV x HR).
• If either heart rate or stroke volume increase, or both, cardiac output increases also.
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• Cardiac Output remains relatively unchanged or decreases only slightly following endurance training.
• During maximal exercise on the other hand, cardiac output increases significantly. This is a result of an increase in maximal stoke volume as maximal heart rate remains unchanged with training.
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4-Blood flow
The vascular system can redistribute blood to those tissues with the greatest immediate demand for energy such as muscles (Skeletal muscle receives a greater blood supply)
• At rest 15-20% of circulating blood supplies skeletal muscle.
• During vigorous exercise this increases to 80-85% of cardiac output.
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5-Blood Pressure
• Blood PressureAt rest, a typical systolic blood pressure in a healthy individual ranges from 110-140mmHg and 60-90mmHg for diastolic blood pressure.
• During exercise systolic pressure, the pressure during contraction of the heart (known as systole) can increase to over 200mmHg and in highly trained, healthy athletes.
Dr. Siham Gritly
Cardio-respiratory endurance
• “Cardio respiratory endurance is the ability of the body’s circulatory and respiratory systems to supply fuel during sustained physical activity”
• Cardio-respiratory endurance; is the amount of oxygen individuals are able to take in and oxidized it for energy production to be used for working muscles.
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• the most important benefit to increases cardio respiratory endurance is an increased VO2max which is the body’s ability to deliver oxygen and nutrients to the cells, lead to;.
• Lower risk of heart disease• Reduced Risks of type 2 diabetes • Lower Blood pressure
Dr. Siham Gritly
Aerobic capacity and Cardiorespiratory system
• Aerobic capacity is defined as “the maximum amount of oxygen the body can use during a specified period, usually during intense exercise”. This is the function of Cardiorespiratory system include the heart, lungs and blood vessels;-
• 1-cardiorespiratory performance • 2-the maximum ability to remove and utilize
oxygen from circulating blood..
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Cardiorespiratory;- &Type of Activity Aerobic activity that uses large muscle groups and can be maintained continuously. 5 to 7 days per week. Intensity Moderate (equivalent to walking at a pace or speed of 3 to 4 miles per hour). Duration At least 30 minutes. running, cycling, swimming, inline skating, rowing, power walking, skiing, kickboxing, jumping rope; sports activities such as basketball, soccer, racquetball, tennis, volleyball
Dr. Siham Gritly
Cardio-respiratory and aerobic physical activity
• aerobic physical activity:
Aerobic activity, also called endurance activity, improves cardio-respiratory fitness.
• Quick walking, running, swimming, and bicycling are examples.
Dr. Siham Gritly
Cardio-respiratory and moderate-intensity physical activity:
• moderate-intensity physical activity: physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute.
• Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk one mile) is an example.
Dr. Siham Gritly
Cardio-respiratory and vigorous-intensity physical activity
• vigorous-intensity physical activity: physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute.
• Walking at a very fast pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour are as example
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Measurement of Cardio-respiratory endurance(maximal aerobic capacity)
• To measure maximal aerobic capacity,
an exercise physiologist or physician use a VO2 max test,
• The individual is typically connected to a respirometer to measure oxygen consumption
• The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles
• the higher the aerobic capacity, the higher the level of aerobic fitness.
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The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at which the individual can exercise
Dr. Siham Gritly
The cardiorespiratory system responds to the muscles’ demand for oxygen by building up its capacity to deliver oxygen. Researchers can measure cardiorespiratory fitness by measuring the maximum amount of oxygen a person consumes per minute while working out, a measure called VO2max
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Maximum oxygen consumption
• An important measure of sports fitness is aerobic capacity or VO2 max, which is the amount of oxygen your body can consume and turn into energy.
• Maximum oxygen consumption;-VO2 is the Ability to Deliver and Use Oxygen
• As work rate is increased, oxygen uptake increases linearly, No further increase in VO2 with increasing work rate
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• there is an upper limit to oxygen uptake and, therefore, above a certain work rate oxygen consumption reaches a maximum. This is termed the maximal oxygen uptake.
• Physiological factors influencing VO2max
–Ability of cardio-respiratory system to deliver oxygen to muscles
–Ability of muscles to use oxygen and produce ATP aerobically
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Oxygen carrying capacity of the blood
• Energy production through Kerbs cycle or mitochondrial respiration depend on continuous supply of oxygen.
• Enhanced oxygen delivery and utilization during exercise will improve mitochondrial respiration and subsequently the capacity for endurance exercise
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• A reduction in the oxygen carrying capacity in conditions such as anaemia produces fatigue and shortness of breath and affect performance.
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Respiratory Quotient (RQ)
• respiratory quotient-is the ratio of carbon dioxide expired/moles of oxygen consumed
• The respiratory quotient (or RQ or respiratory coefficient), measured by indirect calorimeter using respirometer
• The respiratory quotient (RQ) is calculated from the ratio:
• RQ = CO2 expired / O2 consumed
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• The ratio between CO2 / O2 is known as the respiratory exchange ratio (RER).
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Indirect calorimeter
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The benefits of cardio-respiratory to exercise
The benefits of cardio-respiratory, (aerobic, exercise) include:
1- A stronger heart and lower resting heart rate.
2- Fitness and performance benefits, such as increased aerobic capacity and muscle endurance.
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3- maintenance of a healthy body weight and body fat percentage
4- management of stress, and decreased blood cholesterol and fat (triglycerides) levels
5-Increased performance in physically- jobs such as lift-and-carries.
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6- Increased muscle tone (quality) and enhanced physical appearance
7- low-resistance exercises (e.g., biking) train the heart and muscles to use oxygen more efficiently.
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Diseases of Cardio-vascular system and exercise
• examples• 1-Blood Pressure (hypertension)
2-Coronary Heart Diseases (CHD)
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1-Blood Pressure (hypertension)
• hypertension: higher-than-normal blood pressure. Two types;
• Essential or primary hypertension; Hypertension that develops without an identifiable cause
• Secondary hypertension; hypertension that is caused by a specific disorder such as kidney disease
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• The high blood pressure is above normal, the risk of death from CVD.
• Low blood pressure, on the other hand, is generally a sign of long life expectancy and low heart disease risk.
• The high blood pressure contributes to more than a million heart attacks and half a million strokes each year.
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Arterial Blood Pressure Expressed as systolic/diastolic
• The Cardiac Cycle or Arterial Blood Pressure : includes all of the events between two consecutive cycles;-
1 -Systole: contraction phase;-systolic pressure- the blood pressure in the arteries when the heart is contracting and pumping blood (the pressure at which a sound of heart beat heard)
2 -Diastole: relaxation phase;-diastolic pressure- the blood pressure in the arteries when the heart is at rest between beats (the pressure at which the sound disappears)
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if the resting blood pressure is above normal, the reading should be repeated before confirming the diagnosis of hypertension
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Classification of blood pressure for adults (WHO)
category Systolic(mmHg) Diastolic (mmHg)
Normal < 120 < 80Pre-hypertension 120-139 80-89Hypertension*Stage one
*Stage two
140-159
> 160
90-99
> 100
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How Exercise Lowers Diastolic Blood Pressure
• Aerobic exercise, like running, walking, swimming, and using cardio machines, has a positive impact on diastolic blood pressure.
• Oxidation of fat for energy decrease fat body mainly cholesterol (LDL) which will lower blood pressure.
• Releasing water and salt through sweating might reduces blood pressure.
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Dietary Strategies;- Hypertension & CHD
• The following dietary plans based on;-
• USDA (United States Department of Agriculture)
• the American Heart Association Dietary Strategies to Stop Hypertension (DASH) ,
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Dietary Strategies to Stop Hypertension (DASH)
• The Dietary Strategies to Stop Hypertension (DASH) recommended that;-
• diet rich in fruits, vegetables, nuts, and low-fat milk products and low in total fat and saturated fat have positive effect on blood pressure.
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• the DASH diet lowers total cholesterol and LDL cholesterol.
• Compared to the typical American diet, the DASH eating plan provides more fiber, potassium, magnesium, and calcium and less red meat, sweets, and sugar-containing beverages
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The DASH Eating Plan and the USDA Food Guideadapted from; Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition, Twelfth Edition. 2011
Food Group DASH USDAGrains 6–8 oz 6 oz
Vegetables 2–2 c 2 c
Fruits 2–2 c 3 c
Milk (fat-free/low-fat
2–3 c 2 c
Lean meats, poultry, fish
6 oz or less 5. oz
Nuts, seeds, legumes
4–5 oz per week combines nuts, seeds, and legumes with meat, poultry, and fish.
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• These diet plans are based on 2000 kcalories per day. Both DASH and the USDA Food Guide recommend that fats and sugars be used sparingly (carefully) and with discretion (caution)
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• Salt/Sodium Intake control;
• The combination of the DASH diet with a limited intake of sodium, however, improves blood pressure better than either strategy
• the lower the sodium intake, the greater the drop in blood pressure.
• Dietary Guidelines for Americans recommended no more than 1500 mg of sodium per day and to meet the potassium recommendation
•
•
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• Weight Control to reduce high blood pressure
• Weight loss alone is one of the most effective nondrug treatments for hypertension.
• Those who are using drugs to control their blood pressure can often reduce or discontinue the drugs when they lose weight. Even a modest weight loss of 10 pounds can lower blood pressure.
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• Physical Activity• Physical activity helps with weight control, but
moderate aerobic activity, such as 30 to 60 minutes of brisk walking most days, also helps to lower blood pressure directly.
• Those who engage in regular aerobic activity may not need medication for mild hypertension.
Dr. Siham Gritly
Lifestyle Modifications to Reduce Blood Pressureadapted from; Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition (2008),
Modifi cation Recommendation Expected Reductionin Systolic Blood prssure
Weight reduction Maintain healthy body weight (BMI below 25).
5–20 mm Hg/10 kg lost
DASH eating Adopt a diet rich in fruits, vegetables, and 8–14 mm Hglow-fat milk products with reduced saturatedfat intake.
8–14 mm Hg
Sodium restriction Reduce dietary sodium intake to less than 2–8 mm Hg 2400 milligrams sodium (less than 6 gramssalt) per day.
2–8 mm Hg
Dr. Siham Gritly
2-Cardiovascular Disease (atherosclerosis)
• Cardiovascular Disease• The major causes of death ,are diseases of the heart
and blood vessels, collectively known as cardiovascular disease (CVD).
• Coronary heart disease (CHD) is the most common form of cardiovascular disease and is usually caused by atherosclerosis in the coronary arteries that supply blood to the heart muscle.
• Atherosclerosis is the accumulation of lipids and other materials in the arteries
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• Atherosclerosis : a type of artery disease characterized by plaques (accumulations of lipid-containing material) on the inner walls of the arteries
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• Major Risk Factors for CHD• High blood LDL cholesterol• Low blood HDL cholesterol• High blood pressure (hypertension)• Diabetes• Obesity (especially abdominal obesity)• Physical inactivity• Cigarette smoking• An “atherogenic” diet (high in saturated fats• and low in vegetables, fruits, and whole grains
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Dietary Strategies to Reduce Risk of CHD
Energy: Balance energy intake and physical activity to prevent weight gain and to achieve or maintain a healthy body weight.
Saturated fat, trans fat, and cholesterol: Choose lean meats, vegetables, and low-fat milk products; minimize intake of hydrogenated fats. Limit saturated fats to less than 7 percent of total kcalories, trans fat to less than 1 percent of total kcalories, and cholesterol to less than 300 milligrams a day
Dr. Siham Gritly
Soluble fibers:
a diet rich in vegetables, fruits, whole grains, and other foods high in soluble fibers.
Potassium and sodium:
a diet high in potassium-rich fruits and vegetables, low-fat milk products, nuts, and whole grains.
• with little or no salt (limit sodium intake to 2300 milligrams per day).
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Added sugars: Minimize intake of beverages and foods with added sugars.
Fish and omega-3 fatty acids: Consume fatty fish rich in omega-3 fatty acids (salmon, tuna, sardines) at least twice a week.
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Soy: Consume soy foods to replace animal and dairy products that contain saturated fat and cholesterol.
Alcohol: If alcohol is consumed, limit it to one drink daily for women and two drinks daily for men.
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Lifestyle Choices• Physical activity: Participate in at least 30
minutes of moderate-intensity endurance activity on most days of the week.
• Smoking cessation (end): Minimize exposure to any form of tobacco or tobacco smoke.
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cardio machines
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cardio machines
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Ellipticals and ergometer stepper
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List of Cardiovascular Exercises
• Swimming -- Swimming is an
excellent cardiovascular/muscular defining exercise.
• Football American football is america's most popular sport and involves high intensity exercise for usually around 30 seconds
• Golf Golf is the most popular sport for people over the age of 40 and is growing rapidly.
• Boxing This is definitely one of the most intense cardiovascular exercises known to man.
• Aerobics Aerobics is the most popular aerobic exercises performed mostly by women.
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• Hockey Hockey is a great sport that can be played by just about anyone at any age.
• Skiing Skiing is an incredible cardiovascular workout that is usually around 5-10 minutes
• Squash Squash is a great anaerobic exercise that can be played by all ages
• Stepper This exercise was made
popular by the popular myth of
spot reducing Rowing Ergometer
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• Treadmill This is the most popular cardiovascular
exercise. Due to the impact on the knees and
other joints,
• Running or Jogging Jogging is probably one of the most popular exercises in the world
• Biking or Cycling Biking or cycling is a tremendous cardiovascular workout and requires very little equipment which most people have
• Walking While intense walking is a good aerobic exercise it is probably more used as a weight loss tool than it should be.
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• Recumbent Bike This exercise is very popular for people who do not want to jog and run.
• Elliptical or Cross Trainer
This is the newest in cardiovascular
equipment,
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• Housework or Cleaning While most people wouldn't call this a cardiovascular exercise, it certainly is one.
• Dancing Dancing is an excellent cardio workout that can be done by anyone at any level....
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• Cross-Country Skiing Similar to the elliptical machine but this exercise is a sport. It is mostly performed at a slower intensity for a long.
• Baseball, this sport is known around the world as a moderate intensity
• Sprinting Sprinting involves 100% intensity followed by a period of rest. This could be deemed a high intensity interval training ...
• Soccer Soccer is the worlds sport as it is officially the most popular sport in the world. Usually this sport is called 'football
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references
• Sareen Gropper, Jack Smith and James Groff, Advanced Nutrition and Human Metabolism, fifth ed. WADSWORTH
• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th
ed, McGraw Hill• • Heymsfield, SB.; Baumgartner N.; Richard and Sheau-Fang P. 1999.
Modern Nutrition in Health and Disease; Shils E Maurice, Olson A. James, Shike Moshe and Ross A. Catharine eds. 9th edition
• Guyton, C. Arthur. 1985. Textbook of Medical Physiology. 6th edition, W.B. Company
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• Scott K. Powers & Edward T. Howley; Theory and Application to Fitness and Performance, 6th edition. EXERCISE PHYSIOLOGY
• Sports Fitness Advisor: The Cardiovascular System and Exercise
• Read more: http://www.livestrong.com/article/192489-immediate-effects-of-exercise-on-the-cardiovascular-system/#ixzz1miWxuYrs
• Diastolic Blood Pressure During Exercise | eHow.com• Lactate Theshold Training. Len Kravitz, and Lance Dalleck,
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• Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition, Twelfth Edition. 2011, 2008 Wadsworth, Cengage Learning
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Measurement of blood pressure
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Glossary
• flexibility: the capacity of the joints to move through a full range of motion; the ability to bend and recover without injury.
• muscle strength: the ability of muscles to work against resistance.
• muscle endurance: the ability of a muscle to contract repeatedly without becoming exhausted.
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• cardiorespiratory endurance: the ability to perform large-muscle, dynamic exercise of moderate to high intensity for prolonged periods.
• conditioning: the physical effect of training; improved flexibility, strength, and endurance.
• training: practicing an activity regularly, which leads to conditioning. (Training is what you do; conditioning is what you get.)
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• progressive overload principle: the training principle that a body system, in order to improve, must be worked at frequencies, durations, or intensities that gradually increase physical demands.
• frequency: the number of occurrences per unit of time (for example, the number of activity sessions per week).
• intensity: the degree of exertion while exercising (for example, the amount of weight lifted or the speed of running).
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• duration: length of time (for example, the time spent in each activity session).
• Hypertrophy; growing larger; with regard to muscles, an increase in size (and strength) in response to use.
• Atrophy: becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, under-nutrition, or wasting diseases
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• aerobic physical activity: activity in which the body’s large muscles move in a rhythmic manner for a sustained period of time. Aerobic activity, also called endurance activity, improves cardiorespiratory fitness. Brisk walking, running, swimming, and bicycling are examples.
Dr. Siham Gritly
• Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available.
• Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.
• Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
