Pecsi 1

Angela Pecsi
HLAC 2105
Nathan Thomas
October 30, 2014
E-Portfolio
1-What did you learn about cardiovascular training?

2-How does activity and healthy lifestyle effect all aspects of your life?

3-What are your intentions in application of Cardio Principles in your life?

1 - Cardiorespiratory, pertaining to, or affecting the heart and respiratory system.
Cardiorespiratory Endurance.
Components of Cardio: heart, lungs, blood, vessels (arteries and veins), muscles, metabolite
delivery/uptake.
Cardiorespiratory Capacity or Endurance.
Increased capacity would/should lead to an increased ability to perform cardiorespiratory training.
Skeletal Function.
ATP.
If you have no calcium, you cant bind up. If you have too much alcium, then you wont release.
Classification of Muscle Fiber Types.
We have two types.
Fiber abilities tell us about how we can do and how much we can do.
Size principle.
Principle of orderly recruitment.
Type I > Type IIa > Type IIx.
Motor Unit Recruitment.
Types of Contractions.
Pecsi 2
Energy Consumption.
PCr = 1 : 1 ratio.
Glycolytic = 1: 3 ratio
Oxidation of Glycogen = 1 : 37 - 39.
Oxidation of FFAs = 1 : 129.
ATP - Phosphocreatine System.
Cells store small amounts of ATP, and phosphocreatine (PCr), which is broken down to regenerate
ATP.
Gluco.
Glicolisis.
Sugar.
Lactate can be shipped to muscle fibers.
ETC.
Aerobic Glycolisis and the Electron Transport Chain.
We expel CO2.
Metabolism.
Cardiovascular Response to Acute Exercise.
Heart rate (HR).
Stroke volume (SV).
Oxygen Uptake (VO2).
Heart Rate vs. Relative Workload.
HRmax is different every day.
To get a real heart rate, the sun should wake me up naturally in the morning then I roll and lay into
one side and touch my neck and start counting my heart beats.
Oxygen Uptake.
VO2 is the amount of O2 being consumed by the body.
Central Vs. Peripheral or Supply Vs. Demand.
Oxygen Requirement During Exercise and Recovery -O2 Kinetics
EPOC makes it for deficit.
Pecsi 3
Peripheral Oxygen Supply and Demand.
(a-v) O2 diff.
What is being consumed at the muscles.
Lactate.
Conconi Test.
In order to burn more calories, metabolically speaking, you need to sleep.
Aerobic and anaerobic shift.
Training Techniques.
LSD = (Low Slow Distance).
1969 Joe Henderson
Jack Scaff was a cardiologist who suggested the LSD program.
HIT Training and Lit..
Factor Affecting Endurance.
Central Nervous System.
Athletic Willpower.
Aerobic Capacity.
Anaerobic Capacity.
Long-duration, moderate intensive training.
Running economy.
Lactate threshold
The minimal training intensity is highly dependent upon the initial VO2 max.
Mayor adaptations: more VO2, more Blood Volrs, more Mito, more Economy, more LV capacity,
more Cap, more Central > prep.. The more flow, the better adaptation.
Most people enroll weight loss programs for calorie burn become diconditioned.
Training Adaptations.
The production of lactate is a beneficial process because it regenerates NAD+, which is used up in
oxidation of glyceraldehyole 3-phosphate during creation of pyruvate from glucose, and this
ensures that energy production is maintained and exercise can continue.

Pecsi 4
Lactic acid is a chemical compound that plays a role in various biochemical processes and was first
isolated in 1780 by the Swedish chemist Carl Wilhelm Scheele.
Type II fibers are trained and therefore dont produce as much La or clear as much.
Type II fibers (anaerobic) arent recruited at low training speeds. Changes in running Economy
interact with LT.
Mechanism: reduce oxygen consumption per out workout.
Runners have pretty tight tighlys for their performance during sprint.
Training zones. We possess 5 training zones.
2 - Workout and a healthy lifestyle such as doing an appropriate diet based on mostly protein
consumption and sleeping a minimum of 8 hours are aspects I cannot take away in my life. It
improves my health and wellness, my capacity to do more during the day, helps me to relieve daily
stress, and in general, they contribute to be a positive structure of myself.
3 - My intentions of applying the Cardio Principles in my life are that with this knowledge and the
practice of the theories I can improve my fitness life in many aspects, such as in a healthy living
style, a weight loss program, maintaining myself, and relieving stress as well.