Chapter 6 : Cardiorespiratory Endurance
What are some tests that estimate your VO2 Max?
- 1.5 mile run - 1 mile walk - Step test - Astrand-Ryhming test - 12 minute swim test
What does FITT stand for?
- Frequency - Intensity - Type (mode) - Time (quantity and duration)
Benefits of Aerobic Exercise?
- Lower RHR - Increases VO2 Max, Hemoglobin, and Fat-burning enzymes - Ability to recover quickly
Cardiorespiratory Endurance (CR):
- The ability of the ♥, lungs, and blood vessels to deliver adequate amounts of Oxygen to the cells to meet the demands of prolonged physical activity. - MOST IMPORTANT COMPONENT of health-related fitness.
Low Intensity?
30% to 40%
Moderate Intensity?
40% to 60%
Vigorous Intensity?
60% to 85%
What's Adenosine Tri Phosphate (ATP)?
A high-energy chemical compound that the body uses for immediate energy!
Is AEROBIC or ANAEROBIC exercise most important in preventing cardiovascular disease?
AEROBIC!
Aerobic VS. Anaerobic?
Aerobic: Mostly CR Endurance activities, Increases CR endurance, Requires Oxygen/Produces ATP, etc. Ex: Walking, Swimming, Running, etc. Anaerobic: High Intensity that Oxygen cannot be delivered & utilized to produce energy. Ex: Football, 100 Meter Race, Strength training, etc.
Alveoli?
Air sacks in the lungs!
What's Oxygen Uptake (VO2)?
Amount of Oxygen the body uses; VO2 increases as CR increases.
Stroke Volume?
Amount of blood pumped by ONE HEART BEAT!
Cardiac Output?
Amount of blood pumped in ONE MINUTE!
Physical Activity Perceived Exertion (or H-PAPE) scale?
An alternative method of prescribing intensity to exercise. Perceived Exertion to Training Intensity Light 40% Moderate 50% Somewhat hard 60% Vigorous 70% Hard 80% Very hard 90% All-out effort 100%
What are Hypokinetic diseases and what are some examples?
Diseases that are caused by lack of physical activity. Ex: Hypertension, Obesity, Heart Diseases, Chronic low-back pain, etc.
True or false; a higher capacity to deliver & utilize Oxygen DOESN'T indicates a more efficient CR system?
FALSE. A higher capacity to deliver & utilize Oxygen DOES indicates a more efficient CR system
Intensity is?
How hard.
What is Duration/Time?
How long! - Recommendation is 20-60 min. - Based on intensity: Higher intensity, less time Lower intensity, more time
What is Frequency?
How often! - Exercise 3 to 5 day/wk. - 3 days/wk. of vigorous exercise OR - 5 day/wk. of moderate intensity
What's Maximal Oxygen Uptake (VO2 Max)?
Max amount of Oxygen the body is able to use per min. of physical activity.
What does RHR stand for?
Resting Heart Rate.
True or False; cells use Oxygen to create ATP during aerobic exercise.
TRUE GURL!
True or False; CR endurance helps calculate VO2 Max?
TRUE!
To develop the cardio system, the heart muscle must be ___________ to increase in size & efficiency?
To develop the cardio system, the heart muscle must be OVERLOADED to increase in size & efficiency!
Type/Mode is?
What you're doing! Exercise has to involve major muscle groups of the body, and it has to be rhythmic & continuous!!!!