Active IQ Level 3 Diploma in Instructing Pilates Matwork (sample manual)

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Section 1: The heart and circulatory system and its relation to exercise and health The valves of the heart In order to function effectively as a pump, the heart needs to direct blood through the atria, ventricles and then the arteries of the body. The heart prevents unwanted backflow of blood into the chambers using a number of valves. These valves open and close in response to changes in pressure as the heart contracts and relaxes. The structure of the valves means that they only allow blood to flow in one direction by shutting once blood has been pushed through them. This is fundamental to effective circulation; any back-flow through the heart will compromise the efficiency of each heartbeat, which is likely to affect exercise performance and health. The main valves of the heart are the atrioventricular (AV) valves and the semilunar (SL) valves. The AV valves are located between the atria and the ventricles and prevent the back-flow of blood from the ventricles into the atria. As the ventricles contract, pressure rises and forces the AV valves to snap shut, allowing blood to be directed through the arteries leaving the heart (pulmonary artery and aorta). SOMETHING EXTRA As the AV valves snap shut, they are anchored in place by tendonlike chords (chordae tendineae) which prevent the valve flaps from being pushed too far into the atria. The SL valves are located at the base of the arteries leaving the heart (aorta and pulmonary artery). After each contraction, there is a relative drop in pressure within the ventricles as they relax. At this point, the blood within the pulmonary artery and aorta could potentially flow back into the ventricles. To prevent this, both sets of arteries have SL valves positioned at the point where they emerge from the ventricles. As the blood moves back towards the ventricles, the SL valves snap shut so blood cannot re-enter. It is the sequential shutting of the valves during the cardiac cycle that causes the distinct ‘lub-dub’ noises associated with the heartbeat. Superior vena cava Right pulmonary veins Right atrium Right ventricle Inferior vena cava Atrioventricular (AV) valves Aorta Pulmonary artery Figure 1.2 The heart Figure 1.3 The valves of the heart Left pulmonary veins Left atrium Left ventricle Semilunar (SL) valves MEMORY JOGGER – HEART CIRCULATION The heart is stimulated to contract by a complex series of integrated systems. The heart’s pacemaker – the sinoatrial (SA) node – initiates the cardiac muscle contraction. The SA node is located in the wall of the right atrium. The myocardium (heart muscle) is stimulated to contract about 72 times per minute by the SA node as part of the autonomic nervous system. 5 | Copyright © 2017 Active IQ Ltd. Not for resale
Section 1: The heart and circulatory system and its relation to exercise and health Short-term effects of exercise on blood pressure A short-term effect of exercise is a linear increase in systolic blood pressure (SBP) with increasing levels of exertion. In contrast, diastolic blood pressure (DBP) may decrease slightly during exertion due to vasodilation, or it will remain unchanged. Individuals with hypertension may experience a rise in DBP as a result of an impaired vasodilatory response. Heavy weight training and isometric exercise will significantly increase both systolic and diastolic blood pressure. It is important for an individual not to hold their breath when performing these exercises to avoid the Valsalva effect. This effect is created by the Valsalva manoeuvre, which involves holding the breath while straining or a forced exhalation against a closed airway (glottis). This action increases pressure within the thoracic cavity and thereby impedes venous return of blood to the heart. During the manoeuvre, the mouth and nose are closed while the air is ‘pushed’ against the closed airway without breathing out. It’s similar to the pressure created when passing a bowel movement. The Valsalva effect can drastically increase blood pressure and heighten the risk of a cardiovascular event such as a heart attack or stroke. Long-term effects of exercise on blood pressure Aerobic exercise using large muscle groups in rhythmical activity is very useful for reducing blood pressure over time. Durstine and Moore (2003) state that endurance training can elicit an average decrease of 10 mmHg in both systolic and diastolic blood pressure in mild and moderate hypertensives. Anatomy and physiology for exercise and health With the exception of circuit weight training, chronic strength or resistive training has not consistently been shown to lower resting blood pressure. Resistance training can have many benefits for hypertensives, but it is not recommended as a means of decreasing blood pressure on its own. Exercise and blood pressure considerations Short-term increases in blood pressure result naturally from physical activity. These increases can be exaggerated by the Valsalva effect, which causes rapid short-term rises in blood pressure. Consequently, blood pressure can be elevated to dangerously high levels during exercise in people with pre-existing hypertension. Increased risk of stroke during and immediately after exercise. Exercise is therefore associated with a number of cardiovascular risks including: Increased risk of heart attack (myocardial infarction) during and immediately after exercise. TRAINER TIP To avoid excessive increases in blood pressure while resistance training (as a consequence of the Valsalva effect), inhale as you’re bringing the resistance back to its resting position and exhale as you’re working hardest against the resistance. For certain clients, the risks associated with exercise need to be weighed up against the benefits before they engage in any physical activity – especially if it’s high-intensity. Physical activity can carry risks for people with high blood pressure, but for most people, the benefits far outweigh the dangers. 10 | Copyright © 2017 Active IQ Ltd. Not for resale
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Active IQ Level 3 Diploma in Instructing Pilates Matwork (sample manual)

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