Mod 04 - Cardiorespiratory Fitness

What is cardiovascular fitness (CRF)?

The ability of the heart, lungs, circulatory system, and energy supply system to perform at optimum levels for extended periods. The ability to absorb, transport, and use oxygen.

What does Borg's Level of Perceived Exertion measure?

It is a scale of 6-20 that correlates to heart rate (HR); for example, if HR is 120, Borg's should be 12.

What is the recommended amount of moderate activity per week according to the Physical Activity Guidelines for Americans?

150-300 minutes of moderate activity or 75-150 minutes of moderate to vigorous activity.

What are the benefits of cardiovascular fitness?

Includes decreased resting heart rate, increased stroke volume, reduced risk of hypokinetic conditions, improved cognitive function, and increased exercise tolerance.

What is VO2 max?

The maximum oxygen uptake measured in milliliters of oxygen per kilogram of body weight per minute, indicating how much oxygen the body can consume during maximum exercise.

What is the MET (metabolic equivalent) value for sitting or sleeping?

1 MET.

What MET value is typical for an average adult at the end of a maximum test?

10 METs.

What is the Gulati formula used for?

It is a gender-based formula for estimating maximum heart rate.

What is the FITT formula for cardiovascular fitness?

Frequency, Intensity, Time, and Type of exercise recommended for improving CRF.

What does the Karvonen Formula calculate?

It calculates target heart rate based on resting heart rate and maximum heart rate.

What is Excess Post-Exercise Oxygen Consumption (EPOC)?

The time after exercise in which the body returns to homeostasis, lasting from 15 minutes to several hours depending on intensity and duration.

What is the talk test in exercise?

A method to gauge exercise intensity; if you can converse while exercising, it is low to moderate intensity.

What are the components of skill-related fitness?

Agility, balance, coordination, power, reaction time, and speed.

What is the significance of coronary collateral circulation?

It allows for the formation of new vessels that can bypass blockages in coronary arteries, potentially increasing survivability during cardiac events.

What does the term 'muscular fitness' encompass?

It includes both muscular strength and muscular endurance.

What is the definition of flexibility in fitness?

The range of motion around a joint.

What is the role of respiratory muscles in cardiovascular fitness?

They increase in strength and endurance as CRF improves, but lung volume does not significantly change.

What is the purpose of non-exercise test VO2 max prediction equations?

To estimate VO2 max without requiring maximal exercise testing, making it easier to administer to larger groups.

What is anaerobic training characterized by?

High intensity, short duration, and results in blood lactate production.

What factors affect maximum VO2 levels?

Gender, age, genetics, training, body composition, and altitude.

What is the difference between direct and indirect evaluation of CRF?

Direct evaluation measures maximal oxygen uptake in a lab setting, while indirect evaluation includes graded exercise tests and field tests.

What is the definition of lifestyle activity?

Intentionally making choices to be active rather than inactive throughout the day.

What is the role of the diaphragm during respiration?

It is a muscle of inspiration that elevates the thorax.

What is the extreme exercise hypothesis?

The theory that excessive exercise can lead to negative health outcomes.

What does better lifestyle activity lead to?

Increased blood flow to the brain, release of neurotransmitters, enhanced cognitive function, reduced stress and anxiety, enhanced mood and hormone regulation.

Non-exercise activity thermogenesis (NEAT)

Caloric expenditure from daily activities that we do in lifestyle activity

What term is CRF articulated in?

MET (Metabolic Equivalent)

What are METs?

A measure of activity used in a clinical setting. The amount of oxygen your body consumes is directly proportional to the amount of energy you expend during physical activity.

What is the Tanaka Equation?

It estimates HR for young, healthy people specifically.

Body composition

Relative proportion of total body mass composed of fat, fat-free tissue, and water

Neuromotor fitness

Movement that enhances body awareness with skills such as balance, coordination, agility and proprioceptive training. Mind body disciplines.

Agility

Ability to change the direction of the body in space with speed and accuracy

Balance

The maintenance of equilibrium while moving or stationary

Coordination

The ability to use the senses together with body parts in performing tasks smoothly and accurately

Power

The ability and rate at which one can work. The combination of strength and speed.

Reaction Time

The time elapsed between the stimulus and the beginning of the reaction to the stimulus

Speed

The ability to perform a movement or sequence of movements within a brief period

What are the synonyms of CRF?

cardiovascular endurance, aerobic fitness, and aerobic capacity

What happens to systolic pressure during exercise?

Increases in direct proportion to exercise intensity

What happens to diastolic pressure during exercise?

Either stays the same as resting or decreases slightly

Perfusion

The delivery of blood to issue and organs

What depressed the thorax?

Muscles of expiration, including the abdominals

Aerobic Training

Activity is sustained increasing respiration and heart rate. Large muscles are moved in a rhythmic mode over time.

Moderate-Intensity Continuous Training (MICT)

Twenty minutes or longer of aerobic training (also called steady-state training)

Anaerobic

Without oxygen. During exercise, this refers to biologic pathways which do not require oxygen to produce energy.

Glycogen

Muscles where carbs are stored

Personal Activity Intelligence (PAI)

Uses heart rate data from wearable devices ton prescribe personalized levels of physical activity for optimal health benefits and mortality risk reduction.