FITNESS COMPONENTS

• the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

• the capacity of the heart to pump blood, the ability of the nervous system and blood vessels to regulate blood flow,

CARDIO RESPIRATORY ENDURANCE

circulates blood through the body, transporting OXYGEN, nutrients, and other key substances to the organs and tissues that need them. It also carries away waste products so they can be used or expelled

CARDIO RESPIRATORY SYSTEM

PUMPS BLOOD TO THE LUNGS THROUGH TEH PULMONARY CIRCULATION

RIGTH SIDE OF THE HEART

PUMPS BLOOD THROUGH THE REST OF THE BODY IN SYSTEMIC CIRCULATION

LEFT SIDE OF THE HEART

THE PATH OF BLOOD CIRCULATION

BLOOD - VENA CAVA - RIGHT ATRIUM - RIGHT VENTRICLE - PULMONARY ARTERY - PICKS UP OXYGEN - PULMONARY VEINS - LEFT ATRIUM - LEFT VENTRICLE - AORTA - SYSTEMIC CIRCULATION

force exerted by blood on the walls of the blood vessels

BLOOD PRESSURE

supplies oxygen to the body, carries off carbon dioxide—a waste product of body processes—and helps regulate acid produced during metabolism

RESPIRATORY SYSTEM

WHERE DOES THE CARBON DIOXIDE AND OXYGEN EXCHANGED?

ALVEOLI AND CAPILLARIES

WHAT ARE THE NORMAL VALUES OF HR, RR, AND BP

HR: 50 - 90 BPM

RR: 12 - 20 CPM

BP: 120/80 MMHG

increase demands, need more oxygen, fuel and eliminate waste

EXERCISE

HEART RATE INCREASES ON HOW MANY BEATS PER MINUTE DURING INTENSE EXERCISE

170 - 210 BPM

is the sum of all the chemical processes necessary to maintain the body.

METABOLISM

The rate at which your body uses energy; depends on the your level of activity

METABOLIC RATE

THREE CLASSES OF ENERGY CONTAINING NUTRIENTS IN FOOD

CARBOHYDRATES

FATS

PROTEIN

• The basic form of energy used by cells

• When a cell needs energy, it breaks down, a process that releases energy in the only form the cell can use directly

ADENOSINE TRIPHOSPHATE

WHAT ARE THE BODY'S STORED FUELS

GLUCOSE

GLYCOGEN

FAT

• provides energy rapidly but for only a short period of time.

• It is used to fuel activities that last for about 10 or fewer seconds—such as weight- lifting and shot putting or in daily life just rising from a chair or picking up a bag of groceries.

IMMEDIATE ENERGY SYSTEM

• is used at the start of an exercise session and for high-intensity activities lasting for about 10 seconds to 2 minutes

• creates ATP by breaking down glucose and glycogen.

• This system doesn’t require oxygen, which is why it is sometimes referred to as the anaerobic system

NONOXIDATIVE ENERGY SYSTEM

• cannot produce energy as quickly as the other two systems, but it can supply energy for much longer periods of time.

• operates during any physical activity that lasts longer than about 2 minutes, such as distance running, swimming, hiking, or even just standing in line.

OXIDATIVE ENERGY SYSTEM

ATP production takes place in cellular structures called

MITOCHONDRIA

PREDOMINANT FUEL AND FAVORED DURING MORE INTENSE EXERCISE

CARBOHYDRATES

FUEL THAT USED FOR MILD, LOW INTENSE ACTIVITIES

FATS

utilizes the oxidative energy system—activities performed at moderate to high intensities for a prolonged duration

ENDURANCE EXERCISES

WHAT ARE THE FOUR COMMONLY USED ASSESMENTS FOR CARDIO RESPIRATORY FITNESS

1 MINUTE WALK TEST

3 MINUTE STEP TEST

1.5 MILE RUN TEST

THE BEEP TEST

This test measures the amount of time it takes you to complete 1 mile of brisk walking and your heart rate at the end of your walk. A fast time and a low heart rate indicate a high level of cardiorespiratory endurance.

1 MINUTE WALK TEST

you step continually at a steady rate for 3 minutes and then monitor your heart rate during recovery. The rate at which the pulse returns to normal is a good measure of cardiorespiratory capacity; heart rate remains lower and recovers faster in people who are more physically fit.

3 MINUTE STEP TEST

Oxygen consumption increases with speed in distance running, so a fast time on this test indicates high maximal oxygen consumption

1.5 MILE RUN WALK TEST

This test predicting maximal oxygen consumption is excellent for people who are physically fit and wish to measure their capacity for high-intensity exercise, such as sprints. A prerecorded series of “beeps” (tones) sound off at faster and faster intervals. Your task is to keep up with the beeps during the exercise

THE BEEP TEST

FOUR METHODS OF MONITORING EXERCISE INTENSITY

THR ZONE

HR ZONE

METS

RATING OF PERCEIVED EXERTION AND TALK TEST

a range of rates at which you should exercise to experience cardiorespiratory benefits

THR ZONE

WHAT IS THE RANGE OF THR ZONE TO YOUR MAXIMUM RATE

65% - 90%

measure the metabolic cost of an exercise.

METS

subjective perception of how hard you are exercising when you are training in your target heart rate zone.

RATING OF PERCEIVED EXERTION

your breathing rate will increase during moderate-intensity cardiorespiratory endurance exercise

TALK TEST

WHAT IS THE TOTAL DURATION OF EXERCISE PER DAY?

20 - 60 MINUTES

To improve cardiorespiratory endurance during a low- to moderate-intensity activity, you should exercise how long?

30 - 60 MINUTES

For high-intensity exercise performed at the top of your target heart rate zone, a duration of how long?

20 MINUTES

body’s muscles work better when their temperature is slightly above resting level, warming up enhances performance and decreases the chance of injury

WARM UP

HOW LONG MUST WARMING UP BE?

5 - 10 MINUTES

those involving continuous movement of joints through a range of motion—can be an appropriate part of a warm-up

DYNAMIC STRETCHES

• helps maintain blood flow to the heart and brain and redirects blood from working muscles to other areas of the body.

• This helps prevent a large drop in blood pressure, dizziness, and other potential cardiovascular complication

COOL DOWN

WHAT ARE THE 4 COMPONENTS OF INTERVAL TRAINING

DISTANCE

REPETITION

INTENSITY

REST