Cardio

respiratory
system and
oxygen supply
during sustained
exercise
The Cardiorespiratory system is responsible for the
following functions within the human body:

• Moving oxygenated blood from the lungs to the body, while at

the same time moving de-oxygenated blood from the body
back to the lungs via the heart.
• Distributing the key nutrients to the cells around the body at
the required rate. This takes place during exercise or rest.
• Removing metabolic waste products such as Carbon Dioxide,
Lactic Acid and Urea.
• Regulation of blood PH balance to control acidosis or alkalosis.
• Transporting hormones and enzymes to regulate physiological
and psychological functions.
• Maintaining fluid volume to prevent dehydration.
• Maintaining body temperature by absorbing and redistributing
heat through blood flow to the skin.
Cardiorespiratory Change from
Exercise
Regularly performing cardiorespiratory exercise will increase overall
exercise capacity and contribute towards preventing cardiovascular
disease. There area many short and long term benefits that come
from regular cardiorespiratory exercise, these include :
Increased Cardiovascular Capacity
Decreased Myocardial Oxygen Demand
Increased Cardiac Output
Improved Left Ventricular Ejection
Lower Resting Heart Rate
Lowered Blood Pressure
Improved Metabolic Pathways
Improved Digestion
 Cardiorespiratory System and
Exercise
The cardiorespiratory system is responsible for maintaining
homeostasis in the body. One of the biggest challenges to homeostasis
is exercise through an increase in the demand for oxygen. A heavy
exercise session can increase demand for oxygen by up to 15 to 25
times above the resting level.

 The primary function of the cardiorespiratory system us to deliver

oxygen and remove metabolic waste products. The body adapts to
meet these increased demands by :
Increasing blood flow by increasing cardiac output
Redistributing blood volume
HUMAN
SKELETAL
MUSCLE CELLS
• Although skeletal muscle cells come in different shapes and sizes the
main structure of a skeletal muscle cell remains the same.
• If you were to take one whole muscle and cut through it, you would find
the muscle is covered in a layer of connective muscle tissue known as
the Epimysium. The Epimysium protects the muscle from friction
against other muscles and bones.
• It also continues at the end of the muscle to form (along with other
connective tissues) the muscles tendon. Looking at the cross section of
the muscle you can see bundles of fibres / fibers, known as Fasciculi,
which are surrounded by another connective tissue, called the
Perimysium. Each Fasciculi contains anywhere between 10 and 100
muscle fibres, depending on the muscle in question.
•
A large strong muscle,
such as those forming
your Quadriceps would
have a large number of
fibers within each bundle.
A smaller muscle used
for precision movement,
such as those in the hand
would contain far fewer
fibres per Fasciculi.
Looking at each muscle
fiber in detail, you can see
they too are covered in a
fibrous connective tissue,
known as Endomysium
which insulates each
muscle fiber. Muscle fibers
can range from 10 to 80
micrometers in diameter
and may be up to 35cm
long.
• Beneath the Endomysium and surrounding the muscle fibre is the Sarcolemma which is
the fibres cell membrane and beneath this is the Sarcoplasm, which is the cells
cytoplasm, a gelatinous fluid which fills most cells.
• This contains Glycogen and Fats for energy and also Mitochondria which are the cells
powerhouses, inside which the cells energy is produced.
• Each muscle fiber itself contains cylindrical organelles known as Myofibrils. Each
muscle fiber contains hundreds to thousands of Myofibrils.
• These are bundles of Actin and Myosin proteins which run the length of the muscle
fiber and are important in muscle contraction.
• Surrounding the Myofibril there is a network of tubules and channels called the
Sarcoplasmic Reticulum in which Calcium is stored which is important in muscle
contraction. Transverse tubules pass inwards from the Sacrolemma throughout the
Myofibril, through which nerve impulses travel.
• Each Myofibril can then be broken down into functional repeating segments called
Sarcomeres.
Total daily energy expenditure (TDEE) our
body spends on a daily basis is influenced by
three factors:
Resting Metabolic Rate (RMR), the minimal energy requirement
needed to sustain all the body’s functions in a waking state. This
typically represents 60-75% of TDEE and is affected by:
 Body size (larger individuals with more muscle mass will have
greater RMR
 Age (RMR tends to peaks in early adulthood, declining 2-3%
per decade thereafter)
 Gender (females typically have 5-10% lower RMR than males)
 Climate (individuals living in extreme environments can have 5-
20% increases in RMR for survival)
• Thermic Effect of Food (cost of digestion and absorption)
represents 10% of TDEE with protein foods requiring the most
energy to digest and absorb.
• Energy Expended during Physical Activity and recovery. This
is the most variable and represents 15-30% of TDEE on
average.
• Several formulas of differing accuracies exist by which we can
calculate our TDEE. Some are simply gross estimates and
demonstrated to be quite inaccurate.
•
 Sedentary Lifestyle Moderately Active Very Active
Men: Weight (in 14-15 16-17 18
pounds) x
Women: Weight (in 12-13 14-15 16
pounds) x

Example: For a sedentary 140# woman: 140# x 12.5 = 1,750 calories / day.
A more accurate and more complex formula was originally conceived in 1939,
has undergone a few revisions, but still remains as one of the more accurate
formulas to date.

Gender Formula
Men RMR = 88.362 + 4.799(cm) + 13.397(kg) -
5.677(age)
Women RMR = 447.593 + 3.098(cm) + 9.247(kg) -
4.33(age)
Height = cm (1" = 2.54cm). Weight in kg
(2.2# = 1kg). Age in years
• The above calculation is then multiplied by an activity factor
representing your level of daily activity.
• Sedentary = x 1.2
• Light = 1.375
• Moderate = x 1.55
• Active = 1.725
• Hard = x 1.9
• Example: For A sedentary 140# women, 5’6”, 35 years of age:
• RMR = 447.593 + (3.098 x 167.6cm) + (9.247 x 63.6kg) – (4.33 x
35 years) = 1403.4 calories
• 1403.4 calories x 1.2 = 1,685 calories/day
• Caloric Cost of Various Physical Activities
Often, our interest lies in estimating the caloric cost of
completing individual activities as opposed to calculating TDEE.
The following table gives you the caloric costs of common,
everyday activities per minute per kg of body weight. To
calculate your cost, simply multiply the value of the specific
activity by your body weight in kg (1kg = 2.2 pounds), then
multiply that answer by the duration your spent completing that
activity for your total score.
Example: A 140# lady walking 3mph (20min/mile pace) for 15
minutes = 0.07 x 64.6kg x 15 = 67 calories
 Activity Energy Expenditure Activity Energy Expenditure
(calories/min/kg) (calories/min/kg)

Racquetball (recreational) 0.07 Cycling (light, <10 mph) 0.12

Kayaking (leisure) 0.04 Cycling (light-moderate, 0.10

10-12 mph)

Dancing (general) 0.08 Cycling (moderate, 12.1- 0.14

14 mph)

Golf (walking + bag) 0.09 Cycling (hard, 14.1-16 0.18

mph)

Running (5 mph, 12 0.12 Cycling (v. hard, 16.1-19 0.21

min/mile) mph)

Running 5.5 mph (11 0.14 Cycling (stationary, 50W) 0.05

min/mile)

Running (6 mph, 10 0.16 Cycling (stationary, 100W) 0.09

min/mile)

Running (6.6 mph, 9 0.19 Cycling (stationary, 150W) 0.12

min/mile)
IMPORTANCE OF
DIET TO ENERGY
METABOLISM
AND EXERCISE
PERFORMANCE
WHAT IS A DIET?
 a special course of food to which one restricts oneself, either to
lose weight or for medical reasons.
 Diet is defined as a person's regularly consumed food and
drink or it can mean regulating food intake to lose or gain
weight.
ENERGY METABOLISM
 Energy metabolism is the process of generating energy (ATP)
from nutrients.
 Metabolism comprises a series of interconnected pathways
that can function in the presence or absence of oxygen.
Aerobic metabolism converts one glucose molecule into 30-32
ATP molecules.
 Fermentation or anaerobic metabolism is less efficient than
aerobic metabolism.
EXERCISE PERFORMANCE
 Carrying out of specific physical routines or procedures by one
who is trained or skilled in physical activity. Performance is
influenced by a combination of physiological, psychological,
and socio-cultural factors.