Cardiovascular Conditioning Essay

The first principles are warm up and cool down. The purpose of any warm up and cool down is to reduce the risk of injury and soreness. For this to be applicable, a warm up must be sustained for no less than 10min and for elite athletes, at least 30min. Included in this warm up must be stretching to loosen up the muscles. There are no physiological adaptations that

for a number of tests, including flexibility and power and strength tests, a full warm-up should be conducted to reduce the possibility of injury

Introduction: In this experiment, cardiovascular fitness is being determined by measuring how long it takes for the test subjects' to return to their resting heart rate. Cardiovascular fitness is the ability to "transport and use oxygen while exercising" (Dale 2015). Cardiovascular fitness utilizes the "heart, lungs, muscles, and blood working together" while exercising (Dale 2015). It is also how well your body can last during moderate to high intensity cardio for long periods of time (Waehner 2016). The hypothesis is that people who exercise for three or more days will return to their resting heart rate much faster than people who only exercise for less than three days.

Enhancing cardiac output allows you to maintain lower heart rates during physical activity. For example, at the start of a program you may have a heart rate of 150 beats per minute while running at a 6 mph pace. After three or more months of training increased cardiac output enables you to sustain the same running intensity at a lower heart rate such as 125 beats per

Four interval times (PR, RT, TP and RR) measured in seconds were recorded both with the subject at rest and after the subject had exercised. The PR and RT intervals remained virtually unchanged with the PR intervals remaining the same both before and after exercise with an interval time of 0.15 seconds, and the RT interval increase by 0.01 seconds from 0.37 at rest to 0.38 seconds after exercise. More substantial changes were noted in TP and RR intervals. The TP interval decreasing from 0.32 seconds at rest to just 0.08 seconds after exercise, a decrease of 0.24 seconds (just 25% of the resting 0.32 seconds). The RR interval decreased from 0.84 seconds at rest to 0.61 seconds seconds after exercise, a decrease of 0.23 seconds

Heart rate anticipatory response – this is where the heart rate starts to automatically increase before you start to exercise. The heart rate is able to increase automatically by chemical hormones, the hormones are adrenaline and noradrenaline. These hormones are found inside the brain. The reason the heart rate increase before exercise is because it prepares the muscles for exercise, the reason it prepares the muscles for exercise is because by the heart rate increase the more oxygen is getting to the muscles there fore they will not be needing a such a large oxygen supply all at once. It doesn’t only supply oxygen it supply’s nutrients, the supply of nutrients also provides energy and helps to repair the muscles after exercise. By the heart rate starting to increase gives the heart a head to start pumping hard this enables the heart to not have as much stress on it.

* Relaxes the muscles – enables the therapist to work on the muscles without causing discomfort to the client

The effects of heart rate on differing durations of exercise were studied in this experiment. For people, heart rate tends to increase as they perform physical exercises. The amount of beats per minute gradually increases as people perform physical activities. Heart rates taken before exercise are relatively low, and heart rates taken one minute after exercise increase significantly. Heart rates slowly begin to decrease after they are taken two minutes and three minutes after performing the step test, which is to be expected. The rates of intensity throughout exercise relates with changes in heart rate throughout the step test performed in the experiment (Karvonen 2012). The age of the participants affected the experiment, since the heart rate during physical exercise, in this case the step test, is affected by age (Tulppo 1998).

The heart, blood and blood vessels make up the basis of the cardiovascular system also known as the circulatory system. The average human body contains approximately 5 litres of blood which is carried around the body via a network of blood vessels split into three types; arteries, veins and capillaries. The arteries are the largest of the three vessels and carry blood away from the heart. Veins carry blood to the heart and are smaller than arteries, then finally the smallest vessels known as capillaries distribute the oxygen rich blood to organs whilst simultaneously picking up the waste carbon dioxide and water from the organs to transport back to the heart where it can be pumped into the lungs to be exhaled.

For example, many athletes wear fabrics with wicking because it draws the sweat away from your body and keeps you cooler. Having cooler clothes while exercising in hot weather is an extremely important factor affecting not only heart rate but perceived effort. Warmer temperatures cause the heart to beat faster and place considerable strain on the body. When it is hot, the body must move more blood to the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. (5) Also, not wearing warm enough clothes in colder weather effects heart rate. As you lose body heat to cold weather, so you heart rate rises, not only to keep your core temperature of 37 °C but to guarantee blood flow to your brain, muscles, and internal organs. (6) Consideration of tightness and looseness of workout gear can affect heart rate during exercise. Choosing material that can let you move and not restrict you is vital also investing in compression tights for certain exercises can help. A study by the University of Essex has found that compression tights can improve energy expenditure while exercising, hasten recovery and improve proprioception. (7) Energy expenditure is directly correlated to heart rate meaning that wearing compressions tights can help people to have a lower heart

Aims - This study is to ascertain, if there is an effect on heart rate after exercise. This is being done to see, if there is a difference between resting heart rate and heart rate after performing exercise.

The effects of exercise on blood pressure, heart rate, respiration rate and electrical activity of the heart were assessed. The measurements of respiration rate, pulse rate and blood pressures were noted as described in Harris-Haller (2016). Data was first taken from subjects in a relaxed position and then followed by sets of reading after exercising based on one minute intervals. The data also noted sitting ECG traces from Harris-Haller (2016). The respiratory rate, pulse, blood pressure, P wave, QRS complex and T wave were defined for each subject. The class average was calculated for males and females and graphed to illustrate the results by gender for each cardiopulmonary factor.

Range of movement- This is linked to muscle pliability as the warmer the muscles get, the better the elasticity which enable the body to move easier and have a better range of movement around a joint. Exercise increases the production of synovial fluid at a joint, therefore keeps the joints lubricated and makes them suppler. Consequently, allowing a larger range of movement throughout the body. For example if an individual went on the cross trainer for 10 minutes and then went on to the rowing machine; they would have an increased range of movement at their joints, making it easier to exercise on that machine due to the muscles already being warmed up.

As the intensity of exercise increased, so did the rates of the heart and breathing. After a small period of rest, the heart rate and breathing rate both decreased to a point close to their resting rate. This proved the stated hypothesis. First, the hearts average resting rate was recorded to be 76 bpm. The heart is therefore transporting oxygen and removing carbon dioxide at a reasonably steady rate via the blood. During the low intensity exercise (Slow 20) the heart rate increases to 107 bpm, which further increases to 130bpm at a higher intensity level (Fast 20). The heart therefore needs to beat faster to increase the speed at which oxygen is carried to the cells and the rate at which carbon dioxide is taken away by the blood.

I predict that during exercise the heart and respiratory rate (RR) will increase depending on the intensity of exercise and the resting rates will be restored soon after exercise has stopped. I believe that the changes are caused by the increased need for oxygen and energy in muscles as they have to contract faster during exercise. When the exercise is finished the heart and ventilation rates will gradually decrease back to the resting rates as the muscles’ need for oxygen and energy will be smaller than during exercise.