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Physiology
Elementary concepts.
 Incidences of physical activity on cardiovascular system are :
In the short-term, we have an increase of cardiac output. Heart rate increases it varies according to the intensity of effort, systolic
volume of ejection increases (increase power of cardiac contractions). During exercise, there
is an increase of temperature and CO2 rate on the
level of muscles what causes a vasodilatation of small arteries and increases blood pressure.
In long-term, heart changes (if
we practice regular physical activities). Cavities increase of volume; sportsmen
have a reduction of his heart rest rate. There is an increase thickness of the walls of cavities. Contractions are more powerful. Time of recovery or return of
pulse to the regular will be shorter than sedentary. Heart rate at rest decreases.
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Zones of heart rates of training
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Targeted heart rate
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Physiological phenomena
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Objectives
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Zone
1
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55 to 65% of Hr max
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Part of energy from fats.
Low intensity of work.
Aerobic zone.
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Beginners, rehabilitation, loss of weight and adipose tissue.
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Zone
2
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65 to 75% of Hr max
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Use of fats and sugars.
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Reinforce its heart, improvement of aerobic power.
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Zone
3
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75 to 85% of Hr max
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Use of sugars.
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Increase of endurance and capacity of use of oxygen on the level of the muscles.
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Zone
4
Power
athletes
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85 to 90
% of Hr max
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Anaerobic zone.
Production of lactic acid, zone of pains, cramps.
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Powerful athletes, phases of training in power
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Zone
5
Danger
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90% to 100% of Hr max
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State of lack of oxygen.
Going beyond of anaerobic threshold.
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High level sportsmen, dangerous zone, risks of accidents
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Hr max (maximum heart rate) of each individual, is calculated theoretically according to its age (220 - our age). It doesn't depend of our degree of training.
Heart rate monitors of new generation integrate a panoply of measurements and information that can be downloaded on personal
computers. It's
necessary to put them as a watch. They are equiped of a belt with sensors. They materialize the measures taken on you, by curves, graphs and other.
Each type of work, intensity and activity will vary according to our objectives and the initial level of our physical condition. Wherever the importance to do a
check up of your physical condition before starting. With a goal to slim, training workouts will have to be of a consequent duration (at least 40
minutes) at least of three times per week, with low intensity of work.
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 Energy systems (systems of energy delivery and utilization) :
Muscle has a role active because of its contractible property. Muscular contraction is result of chemical conversion energy into mechanical energy.
Chemical energy necessary to contraction results from action of nerve impulse which
breaks molecule of A.T.P. to degrade it in A.D.P. and 1 P.
Energy released is used in muscular contraction.
The problem is that muscles contain only a small quantity of A.T.P. thus to reconstitute and resynthesize molecule of A.T.P. starting from A.D.P. and P. it's necessary to bring energy. This energy will be provided by organic matter which varies according to muscular work.
A.T.P. is resynthesize according to three different systems
which depend on INTENSITY and DURATION of work.
Incidence on muscles : toning up, weight training.
Toning up : better locomotion and posture.
Work out : development of muscular system.
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