50% to 60% Max Heart Rate

1
50 to 60 Max Heart Rate

• Most comfortable zone
• Achieved by walking at a steady pace
• Benefits
• Cardiovascular Strengthening
• Improves muscle mass
• Reduces body fat, cholesterol and blood pressure.
• This zone increases health but not fitness, it
  will not increase endurance or strength.

2
60 to 70 Max Heart Rate

• Reached through low level effort
• Example slow jogging
• Fat Burning Zone
• 85 of the total calories burned in this zone are
  fat calories
• 15 are carbohydrates
• Develops basic endurance and aerobic capacity

3
70 to 80 Max Heart Rate

• Reached by running easily
• Benefits
• Number and size of blood vessels increases
• Lung capacity, respiratory rate, and heart
  increase in size and strength
• Delays onset of fatigue
• Body metabolizes
• 50 fat
• 50 carbohydrates

4
80 to 90 Max Heart Rate

• Reached by running at a fast pace
• Transitions from aerobic to anaerobic training
• Lactic acid builds up in muscles when exercising
  85-90 MHR
• The body should not be induced to this zone of
  heart rate for more than an hour
• Muscles need oxygen to work efficiently
• Muscles will not maintain this intensity level
  for long due to lactic acid build up

5
90 to 100 Max Heart Rate

• Equivalent of sprinting
• Anaerobic training
• Can not be maintained for long
• If athletes try to stay in this zone the
  possibility of injuries is greatly increased

6
Energy Usage
7
Energy Usage Basic Terms

• ATP? the complex chemical formed from energy
  released from food that powers bodily functions
• ATP is stored in all cells, especially muscles
• Breakdown of ATP ADP energy
• Phosphate-Creatine ? chemical stored in muscle,
  breaks down to help manufacture ATP
• ADP PC ? ATP

8
Energy Usage Basic Terms_2

• Lactic Acid ? metabolite of the lactic acid
  system
• Formed from the incomplete breakdown of glucose
• Excessive lactate production contributes to
  fatigue
• Protons released during lactate production
  restrict further performance

9
Respiration

• If O2 is present then aerobic respiration occurs
• ATP is produced aerobically
• ATP synthesized from food, mainly proteins, fats
  and carbohydrates (glycogen)
• Main energy source for endurance activities

10
Process of Energy Use

• ATP is produced using glucose stored in the
  bloodstream.
• Glycogen in muscles is also broken to produce
  ATP.
• ATP is produced through the complete oxidation of
  carbohydrates and free fatty acids in the
  mitochondria.

11
Chemical Equations

• Breakdown of glucose Pyruvic Acid ATP
• Aerobic conditions
• pyruvic acid converts to CO2, H2O, and ATP
• Anaerobic conditions
• pyruvic acid is converted to lactic acid
• O2 lactic acid ? pyruvic acid ?CO2, H2O, and ATP

12
Lactic Acid

• 1 hydrogen ion is formed for each Lactate
  molecule formed during anaerobic respiration
• H ions make muscles acidic
• Halts muscle function
• Slows down enzyme activity ( therefore the
  breakdown of glucose)
• Aggravates nerve endings pain
• Increases irritation of the central nervous
  system
• (4) Lactic acid builds up in muscles when
  exercising 85-90 MHR

13
Exercise and Oxygen

• Exercise need for extra oxygen in muscles
• Blood vessels dilate in muscles
• Blood flow is increased to the muscles.
• Excess Post-exercise Oxygen Consumption (EPOC) ?
  oxygen consumed after exercise stops that is
  excess of a pre-exercise baseline level
• low intensity, aerobic exercise ? 1/2 total EPOC
  30 seconds after exercise has stopped Oxygen
  uptake returns to the pre-exercise level in
  several minutes
• strenuous exercise ? EPOC may require 24 hours or
  more