kines61 lecture 8

What is the function of the cardiorespiratory system

to circulate blood throughout the body

What physical changes occur during a cardio workout

heart rate increases, stroke volume increases, shift in blood flow to working muscles and skin, systolic blood pressure increases, breathing rate increases

what are the long-term benefits of cardio exercise?

improved heart function, increased supply of blood and oxygen to the heart, stronger heart contractions, increased ventricle size, increased blood volume, decreased blood pressure, improved temperature regulation

cardio helps reduce the risk of which chronic diseases?

atherosclerosis (blood clots), cancer, type-2 diabetes, osteoporosis (loss of bone density), chronic inflammation.

how can we assess cardio endurance

maximal oxygen consumption usually considered best measure, but this is usually expensive in a lab. instead, you can do a 1mi walk, 3min step, or 1.5mi run-walk test. through these, cardiorespiratory endurance is estimated from time, heart rate, or number of shuttles.

FITT principle

Frequency: 3-5days/week
Intensity: target HR zone: 65-90% of max HR (or can do perceived exertion)
Time: 20-60min based on intensity level
Type: influenced by goals, personal preferences, money, safety, and accessibility

How can you assess intensity?

Moderate: 55-69% max HR, 12-13 (somewhat hard) rating of perceived exertion, speech with some difficulty

Vigorous: 70-90% max HR, 14-16 (hard) rating of perceived exertion, speech limitred to short phrases

Advantages of HIIT

Tremendous increase in endurance, time efficient, can develop several components of fitness at once

Disadvantages of HIIT

Not for everyone, could potentially be dangerous. Increased risk for injury