cardiorespiratory endurance the ability to perform prolonged large-muscle, dynamic exercise at...
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Cardiorespiratory Endurance
The ability to perform prolonged large-muscle, dynamic exercise at moderate-to-high levels of intensity
Definitions… Energy – _________________________ Fatigue – the inability to do work at a
given intensity or duration of activity Endurance – the ability to exert ______
or do work for a given duration Training/Conditioning – physical activity
designed to fight against fatigue- Principle- Result
Definitions… Calorie – A unit of measurement of
the amount of energy we obtain from a food
Adenosine Triphosphate – The basic for or energy used by all cells
Metabolism – the sum of all chemical processes whereby energy is made available and used by the body
ATP – used to performBiologic Work - Movement
Summary of Energy Systems
Energy System
(within cell)
Phosphagen(immediate)
Anaerobic (nonoxidativ
e)
Aerobic (oxidative)
Duration of activity for
which system
predominates
1 to 10 seconds
10 seconds to approx. 2 min.
> 2 minute
Intensity of activity for
which system
predominates
HighExplosive/speed
High Low to moderately high
Fuel source used to
generate ATP
Creatine phosphate (CP)
Glucose and muscle glycogen
Body fat, glucose & glycogen, pro.
Rate of ATP production
Very Rapid Rapid Slow, but prolonged
Cardiorespiratory Endurance Activity and Fuel Utilization
Cardiorespiratory Endurance Training Frequency: __to __ days per week. Intensity: __%-__% of max. heart
rate- Max. H.R. = 220-age- Target H. R. = 70%-85% Max. H.R.
Time: 20-60 minutes of continuous aerobic activity
Assessing Cardiorespiratory Endurance (Fitness) VO2max (maximal oxygen
consumption): the highest rate of oxygen consumption during maximum physical effort.
the best overall measurement of the capacity of the cardiorespiratory system.
Expressed as: ___/___/____
3-Minute Step Test Equipment: 16.25 inch step, watch, metronome Step up & down (up-up-down-down)
Male: 96 bpm (24 steps/min)Female: 88 bpm (22 steps/min)
Males: VO2max = 111.33 – (0.42 x HR)Females: VO2max = 65.81 – (0.1847 x HR)
HR = heart rate in bpm. Take HR after 3 minutes of stepping for a 15 second count and times by four
Heart – an amazing pump
Heart Rate: rate of contractions Stroke Volume: volume of blood
ejected from the heart with each beat
Cardiac Output: (__________) volume of blood pumped from the heart per minute
Adaptations of CRE TrainingHeart
Physiological Change
Stronger _________ wall
Increased chamber _________
Health Benefit Improved ________
volume __________ resting
heart rate
Adaptations of CRE TrainingArteries
Physiological Change
Increased ability to _________
Increased number of capillaries
________ circulation
Health Benefit Enhanced blood
flow & blood pressure
Improved O2 and CO2 exchange
Alternate avenues of blood flow
Adaptations of CRE Training Blood
Physiological Change
number of RBC and hemoglobin
blood volume
________________________
Health Benefit Greater O2 and CO2
carrying capacity Reduced blood
viscosity & pressure
Greater protection against free radicals
Adaptations of CRE TrainingLungs
Physiological Change
Strengthened respiratory muscles
Greater surface area of lungs
Health Benefit Enhanced O2-CO2
exchange
Adaptations of CRE TrainingMuscles
Physiological Change
Increased ________ concentration
Increased fat metabolism enzymes
Increased number of ______________
Health Benefit Improved O2-CO2
transport Greater utilization
of fat for energy Increased ability
to produce energy