PHYSICAL
EXERCISES AND THE CARDIOVASCULAR SYSTEM.
Carl
Stuart
Stuart
Medical Series
Abstract.
This paper focuses on
increasing the stamina and endurance of the cardiovascular system during
strenuous exercise. The paper provides a general overview of the cardiovascular
system, discusses its main components, describes the principal functions of the
cardiovascular system. The paper also describes exercise physiology in relation
to the cardiovascular system. The paper also explains the methods of increasing
the tolerance of the cardiovascular system to arduous exercises.
Introduction.
The cardiovascular system is
one of the two components of the circulatory system, with the other component
being the lymphatic system. The cardiovascular system is made up of the heart and
an intricate network of blood vessels that conduct and propel blood and its
constituents throughout the human body. The cardiovascular system supplies
cells with nutrients, oxygen, hormones; and also drains the cell’s metabolic
wastes which can cause cellular toxicity if allowed to accumulate (Rowell,
2010).
The following are measuring
techniques used to assess the function of the cardiovascular system. Cardiac
electrophysiology is assessed using ECG (electrocardiogram), while, the cardiac
function is assessed by the pulse meter. Sphygmomanometer measures the blood
pressure. Pulse and pulse pressure determine the heart rate. The variation in
time intervals between successive heart beats is measured using heart rate
variability. The level of tissue perfusion is assessed using the nail-bed
blanching test (Rowell, 2010).
Components
of the Cardiovascular System.
Cardiovascular system
constitutes the heart and the blood vessels which include arteries, veins and
capillaries (Rowell, 2010).
The heart is made up of two
muscular pumps that act in series to pumps blood to the pulmonary and systemic
vascular circuits. Systemic veins return blood with low oxygen saturation into
the right atrium via the superior and inferior vena cavae. The right atrium
pumps this blood to the right ventricle during the diastole phase of the
cardiac cycle. During the subsequent systole, the right ventricle pumps this
deoxygenated blood to the lungs through the pulmonary arteries. The lung
oxygenates this blood, while at the same time, removing carbon dioxide and
other volatile excretory gases. From the lungs, the oxygenated blood is
conducted by the pulmonary veins into the left atrium. This circuit, consisting
of blood conduction through the right atrium, right ventricle, lungs and the
left atrium, is termed the pulmonary circulation. During diastole, the left
atrium pumps this blood to the thick walled left ventricle. The muscular left
ventricle during systole pumps this blood to the systemic arteries which
arborize into capillaries which drains into systemic venules and then
ultimately into the systemic veins. This constitutes the systemic circulation.
Coronary circulation is part of the systemic circulation (Rowell, 2010).
The types of blood vessels are
arteries, veins and capillaries. Most of the blood vessels, except for
capillaries, consist of the tunica intima, tunica media and tunica adventitia. Capillaries
consist of only the tunica intima (Rowell, 2010).
The arteries conduct blood at
relative high pressure (compared to the veins) from the heart to the body
tissues. The artery size and type is a continuum based on morphological
characteristics from the large elastic arteries (conducting arteries such as
the aorta, branches of the aorta like the brachiocephalic trunk and carotid
arteries; and the pulmonary trunk), medium muscular arteries (distributing
arteries that have the property of vasoconstriction) and small arteries
including the arterioles. Vascular anastomoses provide collateral circulation
in the systemic vascular circuit (Rowell, 2010).
The capillaries connect the
arterioles to the venules. Exchange of materials between blood and the
interstitial fluid or the extravascular fluid compartment occurs through the
capillary walls. Capillaries are arranged in capillary networks or beds. A
portal venous system connects two capillary beds(Rowell, 2010).
The veins (except for the
pulmonary vein which conducts oxygenated blood) conduct low-oxygen blood from
the extensive capillary bed into the heart. The smallest veins that drain the
capillary bed are the venules. Venules do unite in particular anatomical locations
to form venous plexuses, for example, in the foot there is the dorsal venous
arch. Medium veins contain the flap valves, and they drain the venous plexuses
and venules. Large veins such as the superior and inferior vena cavae drain the
medium veins and conduct this blood to the right atrium. The arrangement of the
accompanying veins surrounding the deep arteries in a branching network serves
two functions: as a countercurrent heat exchanger and as an arteriovenous pump
(Rowell, 2010).
Functions of the Cardiovascular System.
These functions are described
below. The cardiovascular system main function is to transport essential nutrients
and oxygen from the gastrointestinal tract and lungs respectively, to the
tissues; and in turn, transport metabolic wastes and other related excretory
products from the tissues to the excretory organs such as kidneys (Rowell,
2010).
The thermoregulatory function
of the cardiovascular system prevents heat shocks and cold shocks. Thermoregulation
involves the blood vessels losing or gaining heat via the countercurrent heat
exchanger, superficial vessels normally dissipating excess heat, while, blood
vessels in the gut transfer heat from the body’s core to the peripheral tissues
(Rowell, 2010).
The cardiovascular system also
transports hormones that influence cellular metabolism, for example, thyroid
hormone (Rowell, 2010).
Exercise
Physiology in Relation to the Cardiovascular System.
Exercise physiology constitutes
the study of acute reactions and chronic adaptations of the body to physical
exercises (Katch, 2011).
Acute reactions in the
cardiovascular system to physical exercises.
There is an increase in the
heart rate from the normal resting average heart beat of 60-100 beats per
minute. Epinephrine and norepinephrine released from their cellular stores into
synaptic synapses causes this increase in the heart rate. Anticipatory response
is the increase in heart rate that occurs before the physical exercise
commences, and, is caused by anticipation (Katch, 2011).
The anticipatory response is
followed by increases in heart rate in direct proportion to the intensity of
the physical exercises till the maximum possible heart rate is attained. This
maximum possible heart rate can be estimated mathematically using the formula
below:
Maximum heart rate possible = 220- age of subject.
Maximum heart rate possible = 220- age of subject.
If exercise intensity is increased and maintained at that
level for some time, the heart rate increases then falls, and, stabilizes at a
relatively constant rate termed as the steady-state heart beat. During the
steady-state heart rate, the demands of the metabolically active tissues are
adequately provided for by the cardiovascular system. Gradual increase in body
temperature during sustained steady-state exercise cause the steady-state heart
rate to progressively increase, a condition termed cardiac drift (Katch, 2011)
The left ventricle ejects a specific amount of blood during
systole, the stroke volume, and, is about 50-70milliliters per heart beat in a
normal resting individual. Stroke volume increases proportionally with the
increasing intensity of the physical exercises; till the maximum capacity is
attained and further increase in stroke volume is no longer possible until
physiological exhaustion occurs. According to the Frank-Sterling mechanism,
increasing the intensity of exercise causes more ventricular filling during diastole
(hence greater end-diastolic stroke volume) which in turns builds up the elastic
recoil energy which produces stronger contraction during systole, thus a
greater percentage of the ejection fraction is forced out. Another factor for
this observation is increased arteriolar vasodilatation (caused by adrenaline release
which dilates distributing arteries) which causes a decrease in the peripheral
vascular pressure (Costill, 2011).
Cardiac output is the product
of heart rate and stroke volume. Hence, during increases in exercise intensity,
cardiac output also increases proportionally. Cardiac output is approximately 5
liters per minute in an adult at rest, but, can increase up to 40 liters per
minutes during arduous physical exercises (Costill, 2011).
The blood flow to skeletal
muscles increases during physical exercises and can reach about four-fifths of
the cardiac output. This is caused by shunting off blood from other tissues
into the skeletal muscles (Costill, 2011).
The blood pressure for a
normal adult ranges from 110/60 to 140/90. During exercise, the systolic
pressure increases in direct proportions, but, the diastolic pressure remains
relatively constant, hence, consequently causing an increase in the pulse
pressure (pulse pressure is the difference between the systolic and diastolic
blood pressure). Both diastolic and systolic blood pressures rise to high
levels during Valsalva maneuver, a form of resistance exercise (Costill, 2011).
The difference between
arterial oxygen content and the venous oxygen content is termed arterial-venous
oxygen difference (a-v O2 difference). This a-v O2
difference is increased during physical exercises due to greater demand of
oxygen by active tissues. During physical exercise, the increase in blood
pressure and increased intramuscular oncotic pressure act synergistically by exerting
hydrostatic and oncotic pressures that causes water to extravasate from the
intravascular compartment into the interstitial tissues, hence, reducing the
plasma volume. This reduction in plasma volume increases the hematocrit, which
increases the oxygen carrying capacity of blood as more hemoglobin is available
to transport oxygen per unit volume of blood. This causes immediate acclimatization
to altitudes in athletes (Costill, 2011).
Increased anaerobic respiration in skeletal muscles causes the
levels of lactic acid in plasma to increase, hence, reduction of blood pH from
approximately 7.4 to about 6.5(Costill, 2011).
Chronic adaptations to physical exercises in the
cardiovascular system.
Cardiac hypertrophy occurs after endurance training. The
cardiac myocytes hypertrophy, with the myocytes located in the wall of the left
ventricle hypertrophying to the greatest extent. The size of the heart chambers
also increase in size (Clausen, 2011).
A 12-week maximal exercise program reduces the resting
heart rate by about 12 beats per minute. This would enable a trained athlete to
endure more strenuous exercises before fatigue occurs. Research showed that the
maximum heart rate remains constant. The pace at which the heart rate returns
to the normal resting level after strenuous physical exercise is used to assess
the cardiovascular fitness (Clausen, 2011).
Sustained maximal and
sub-maximal exercise programs increase the resting stroke volume. This
increases the physical endurance of athletes during exhausting competitions
(Clausen, 2011).
Maximal exercise programs cause
an increase in the cardiac output as the maximal stroke volume rises, though,
the maximum heart rate remains constant (Clausen, 2011).
Maximal training programs
leads to the following changes in the cardiovascular system. First of all, the
number of capillaries increases. Secondly, there is increased exudation and
transudation of materials from the existing capillary walls. Thirdly, the skeletal
muscles receive adequate blood flow because of effective blood redistribution
in the body. Lastly, there is an increase in the blood volume caused by the
contraction of the plasma volume which induces the production of erythropoietin
by the kidney (Clausen, 2011).
Research has shown that
endurance exercise causes a reduction in resting blood pressure, and during
arduous exercises, the blood pressure increases with a small margin compared to
the increase of the exercise intensity level (Clausen, 2011).
Increasing stamina and
endurance in the cardiovascular system during exercises.
There are several ways of
increasing the stamina and endurance of the cardiovascular system during
physical exercises as described below.
Exercise training is the most
important consideration factor. Sub-maximal training is not as effective as
maximal training. Efficient endurance training attenuates the anticipatory
response, thus, the trainee commences the exercise with a lower heart rate.
Endurance training also promotes efficient exchange of materials in the
capillary beds; builds up the cardiac capacity by causing cardiac hypertrophy,
increasing the stroke volume and reducing peripheral vascular resistance.
Increase in the cut-off point of both psychological and physiological
fatigability of the skeletal muscles improves the stamina that the trainee has
before starting the physical exercise (Clausen, 2011).
Proper diet is essential in
improving the endurance of the cardiovascular system to physical exercises.
Proteins are needed to repair damaged or replace dead myocytes. Lack or
inadequate intake of protein in the diet will severely limit the capacity of
muscles in increasing their workload, as damaged and dead myocytes cannot cope
up with sustained exercises. Carbohydrates are needed for energy production.
Lack or inadequate intake of carbohydrate in the diet leads to chronic fatigue
and exceptionally low stamina. Inadequate production of energy by the cell
affects the entire body system as it also interferes with conduction of nervous
impulses. Micronutrients are necessary for normal cellular physiological
processes, and, a deficiency in any one of them leads to erratic cellular
physiology which manifests itself as early fatigability and low stamina.
Adequate intake of micronutrients fine tunes the impulse conduction in the
nervous system, hence, the trainee has improved fine motor skills that increase
his/her confidence, hence, positively impacting on stamina.
Rest is an essential component
in building cardiovascular fitness. Rest allows the damaged tissues to be
repaired, ensures that lactic acidosis that occurred during the ‘oxygen debt’
is cleared from the body, allows regeneration and recuperation of energy. Rest
also improves the mental health, and hence, increases the stamina of the
trainee.
Conclusion.
Cardiovascular system main
function is to transport oxygen and nutrients to tissues. Physical exercises
cause both acute response and chronic adaptations in the cardiovascular system.
Diet, exercises and rest are essential components in improving the endurance
and stamina of the cardiovascular system.
References.
Katch, L. (2011). Principles of Exercise Physiology, 4th Edition, Philadelphia,
Lippincott Williams Press.
Costill, D. (2011). Human Kinetics, Sports Physiology and the
Cardiovascular System, 5th Edition. Chicago, Humana Press.
Rowell, B. (2010). Human Cardiovascular
System. Washington, Oxford University Press
Clausen, J. (2011). Effects of
endurance training on cardiovascular responses to physical exercise in man. Physiological
Reviews. 57:779-816
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