Cardiorespiratory Endurance Chapter 3 Cardiorespiratory Endurance? The ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of physical activity
Anaerobic Exercise Does not require oxygen to produce ATP High intensity for short time Produces Lactic Acid Aerobic Exercise Requires oxygen to
produce ATP Uses large muscles Submaximal intensity Performed for extended time Maximal Oxygen Consumption VO2max Greatest amount of O2 that can be used to make ATP Value varies with
Genetics Gender Training Age Range of Values for VO2max
80 40 20 3.5 Values for VO2max Average college male Untrained 45 ml/kg/min Trained 55 ml/kg/min ( 25% increase)
Average college female Untrained 35 ml/kg/min Trained 45 ml/kg/min Elite male distance runner 75 ml/kg/min 60 year-old male 25 ml/kg/min Determining VO2max Laboratory Methods (direct measurement) Field Methods (estimation or prediction)
Walking test Jogging test Bicycling test Bench Stepping test Cardiac Output = HR x SV Cardiorespiratory exercise increases
220 Age, S.E.E. = 10-12 beats/min Has no relationship to fitness Produces obligatory reduction in aerobic fitness as you age Max CO = Max HR x Max SV Health Benefits of CR Exercise
Decreased risk of dying prematurely Decreased risk of dying from heart disease Decreased risk of developing diabetes Controls high blood pressure Decreased risk of osteoporosis Increases immune function
Helps control weight Promotes psychological well-being Fitness Benefits of CR Exercise Increase in VO2max Able to exercise at higher intensity for longer periods Feel more comfortable at any level of submaximal exercise Burn a higher percentage of calories as fat during exercise
Mode Intensity Duration Frequency Total Calories Expended
Mode Uses larger muscles Repetitive submaximal muscular contractions Available Enjoyable Intensity Heart must be overloaded Intensity based on heart rate Heart Rate Reserve Method
Percentage of Maximal Heart Rate Method Intensity based on Rate of Perceived Exertion (RPE) RPE Intensity 6-20 scale Training zone is 10-15 Must learn to use scale RPE scale
6 7 Extremely light 8 9 Very light 10 11 Light 12 13 Somewhat hard 14 15 Hard (heavy) 16
17 Very hard 18 19 Extremely hard 20 Maximal exertion Duration of CR Exercise 20-60 minutes Benefits are produced by interaction of intensity, duration, and frequency Lower the intensity, longer the duration
Exercise can be broken up into shorter periods Frequency of Exercise 3-5 days per week If 3 days/week, then nonconsecutive days The lower the intensity and duration, the higher the frequency can be At any intensity and duration, more calories are expended with more frequency
Total Calories Expended Minimal goal is 1000 kcals per week More is better for health up to 2000 kcals per week Walk 1 mile = ~75-125 kcals Jog 1 mile = ~50% higher Doesnt seem to matte what the activity is in order to achieve health benefits
510 minutes Target Heart Rate Zone 160 150 140 130 120 65% Training intensity
110 100 90 80 70 Resting heart rate Start
Stop Type of activity: Cardiorespiratory endurance exercises, such as walking, jogging, biking, swimming, cross-country skiing, and rope skipping Frequency: 35 days per week Intensity: 55/65 90% of maximum heart rate, 40/5085% of heart rate reserve plus resting heart rate, or an RPE rating of about 1217 (Lower intensities5564% of maximum heart Rate and 4049% of heart rate reserveare applicable to people who are quite unfit; for Average individuals, intensities of 7085% of maximum heart rate are appropriate)
Duration: 2060 minutes (One session or multiple sessions lasting 10 or more minutes) 3.5 Shoes and Exercise The more traumatic the exercise, the more important the shoes Shoes are built for specific types of activities All major manufacturers build good shoes
Choose the shoe that fits best Exercise and the Environment Recommendations Drink, Drink, Drink!!! 2-4 quarts per day Water works most of the time Are You Drinking Enough? Weight Change
Urine Color Thirst Avoiding Heat Illness Reduce exercise intensity on first exposures to a heat-stressed environment If you are not sweating, you are going to get into trouble. Exercise Injuries Acute Injuries sprains, strains, fractures
Fractures can only be determined with X-ray R.I.C.E Delayed Onset Muscle Soreness (DOMS) Appears 12-24 hours following exercise Lasts 2-4 days No treatment other than normal stretching Exercise Injuries Overuse Injuries tendonitis, shin splints Treat the symptoms but determine cause
Potential causes are too much exercise too soon, insufficient recovery, shoes, exercise surfaces, anatomical problems Treat with ice, anti-inflammatories, reduced exercise, stretching
Electric Ham and Scuba Monkeys … (and the Grateful Dead) 6 C's of Engaging Students ... Designed to implement the 6 C's Turner and Paris developed for a literacy context ... Students were grouped homogeneously by Lexile levels derived from...
Načini korištenja EU fondova iz oblasti turizma Saradnja sa predstavništvom Kantona Sarajevo u Briselu" * * * * LLP - Program za cjeloživotno učenje - Program podstiče saradnju obrazovnih institucija širom Evrope, mobilnost sudionika obrazovnog procesa, razvijanja tolerancije i multikulturalnosti,...
The Asia-Pacific International Peace (APIP) Memorial which was first held in December 8, 2010 in Baguio City Philippines was a collaborative effort of ResearchMate and Mr. Koji Imaizumi (upper right photo) inspired by the WWII documentary film produced by the...
Adhésion focale cellule-matrice . Intégrine. β-caténine . AMPc. ... La corrélation inverse entre le volume rénal et la fonction rénale est bien établie1-6. 1. Thomsen HS, ... Calcul des résultats exigeant beaucoup de temps. Échographie.
incorporates solar panels coupled with inverter, required to convert DC power into AC power for the home utility and business utility. ... We design and supply roof-mounted systems for tar and gravel, torch down, membrane, concrete, and all other types...
DGA Thinlays over 100% RAP cold recycle (CCPR, CIR) DGA Thinlays as "HMA Capes" on chips and scrubs. Open graded friction course (OGFC) surfaces (tack study) Lee Road 159 Low Traffic Preservation. 7. 0k ESALs. 880k ESALs. As of April...
DGN, DWF and DWG files import into SDS/2 as surfaces, whether you import them through DesignLINK or Reference Model. They are really only good for reference. Imports -DGN, DWF & DWG Issues. Y axis up or some other rotation -...
Ready to download the document? Go ahead and hit continue!