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your cousin begins to run three times per week, carefully following the…

Question

your cousin begins to run three times per week, carefully following the fitt principles. describe how your cousin’s cardiovascular system and fitness levels might have changed after three months of this routine. how can these changes be monitored?

Explanation:

Brief Explanations

The question is about the changes in the cardiovascular system and fitness levels due to a running routine following the FITT principles, and how to monitor these changes. This falls under the subfield of Medicine and Health (a subfield of Natural Science) as it deals with human physiological changes related to exercise and health monitoring.

Changes in Cardiovascular System and Fitness Levels:
  • Cardiovascular System:
  • Heart Muscle: The heart muscle (myocardium) becomes stronger. A stronger heart can pump more blood with each beat (increased stroke volume). For example, initially, the heart might have to beat more frequently to supply oxygen during exercise, but after three months, the resting heart rate may decrease because the heart is more efficient.
  • Blood Vessels: The arteries and arterioles become more elastic, and the capillary network in the muscles (especially leg muscles used in running) increases. This improved vascularization allows for better delivery of oxygen and nutrients to the muscles and more efficient removal of waste products like carbon dioxide.
  • Blood Volume and Composition: Blood volume may increase slightly, and the number of red blood cells (which carry oxygen) may also increase, enhancing the oxygen - carrying capacity of the blood.
  • Fitness Levels:
  • Aerobic Capacity (VO₂ max): VO₂ max, which is the maximum amount of oxygen the body can use during intense exercise, is likely to increase. This means the cousin will be able to run for longer periods or at a higher intensity without getting as fatigued.
  • Endurance: The ability to sustain the running activity for the intended duration (as per the FITT principle's time component) will improve. For instance, if initially the cousin could only run for 20 minutes, after three months, they might be able to run for 30 - 40 minutes at the same or higher intensity.
  • Muscular Endurance (Leg Muscles): The leg muscles (quadriceps, hamstrings, calves, etc.) will have greater endurance. They will be able to repeatedly contract during running with less fatigue, allowing for better performance.
Monitoring the Changes:
  • Cardiovascular System Monitoring:
  • Resting Heart Rate: Measure the heart rate first thing in the morning (before getting out of bed). A decrease in resting heart rate over time is a sign of an improved cardiovascular system.
  • Blood Pressure: Regularly measure blood pressure (systolic and diastolic). A healthy exercise routine like this should lead to a decrease in resting blood pressure (especially in individuals with pre - hypertensive or hypertensive conditions, or it can help maintain normal blood pressure).
  • Echocardiogram (Optional): An echocardiogram can be used to assess the structure and function of the heart, such as the thickness of the heart muscle and the efficiency of pumping. However, this is more of a clinical test and may not be necessary for routine monitoring.
  • Fitness Level Monitoring:
  • VO₂ max Testing: This can be done in a lab or with field - based tests. One common field test is the 1.5 - mile run test. The time taken to complete 1.5 miles is recorded, and based on age, gender, and body weight, an estimate of VO₂ max can be calculated. An improvement in the time taken (i.e., being able to run 1.5 miles faster) indicates an increase in aerobic fitness.
  • Time - to - Fatigue Test: During a run, note the time until the cousin starts to feel significant fatigue. An increase in this time over three months indicates impro…

Answer:

Changes in Cardiovascular System and Fitness Levels:
  • Cardiovascular System:
  • Heart muscle becomes stronger (increased stroke volume, decreased resting heart rate), blood vessels more elastic with increased capillary network, and blood oxygen - carrying capacity may increase.
  • Fitness Levels: Aerobic capacity (VO₂ max) increases, endurance (both aerobic and muscular in leg muscles) improves.
Monitoring the Changes:
  • Cardiovascular System: Monitor resting heart rate, blood pressure, and (optionally) via echocardiogram.
  • Fitness Levels: Use 1.5 - mile run test (or other VO₂ max tests), time - to - fatigue test, and heart rate during exercise monitoring.