Ch. 6 - Cardiorespiratory Endurance

E1 - Dr. Prinster

Cardiorespiratory Endurance

Cardiorespiratory Endurance

ability of heart, lungs, and blood vessels to deliver enough O2 to meet demands of prolonged physical activity; measures how cardiovascular, respiratory and muscular systems work together

Hypokinetic Diseases

heart loses mass due to lack of use (hypertension,heart disease, chronic low back pain, obesity)

How is O2 transported?

O2 is taken up by alveoli in lungs, transported in blood using hemoglobin, then through the circulatory system

What does a higher VO2 indicate?

a more efficient CR system

Alveoli

air sacs where O2 is take up and CO2 is produced

Hemoglobin

Iron-containing compound that is found in RBC that transport O2

ATP

a high energy chemical compound that the body uses for immediate energy

Oxygen Uptake (VO2)

amount of O2 out body uses

Aerobic Exercises

cardiorespiratory endurance activities; require O2 to produce energy

Anaerobic Exercises

intense activities, can only sustain for a few minutes; the longer you exercise, the longer you remain in anaerobic before you switch to aerobic

At what percent of your VO2 max is the best for fat burn/weight control?

60% of VO2 max

At what percent of your VO2 max is the anaerobic stage/strengthening your heart?

80-90% of VO2 max

Cardiac Output (CO)

amount of blood pumped out of your heart in one minute (SV x HR)

Stroke Volume (SV)

amount of blood pumped by the heart in one beat

Benefits of Aerobic Exercise

higher VO2 max, lower HR at given workouts, lower resting HR, increase in capacity of mitochondria, increase in number of functional capillaries, lower BP, faster recovery time, increase in fat burning enzymes

Principle of Individuality

genetics play a role in response to exercise, everyone is born different

Responders

People who readily show improvements

Nonresponders

people who show little or no improvements to exercise (<5%)

Heart Rate (HR)

beats per minute

avg HR

60-90 bpm

range of HR

40-200

avg SV

50ml (untrained) - 200ml (athletes)

a-VO2diff

amount of O2 removed from blood

Tests to estimate VO2 max

1.5mi run, 1mi walk, step test, astrand-rhyming test (bicycle), 12 min swim test

How long into an exercise program until you see results

4-6 weeks

FITT-VP principle

Frequency, Intensity, Time, Type, Volume, Progression

Cardiorespiratory stimulation

make heart pump faster for a specified time period; use the Karvonen method to calculate

Recommended exercise per week

150 min: moderate, 75 min: vigorous

When should you most closely monitor HR?

beginning of program

Rate of Perceived Exertion (RPE)

alternative to checking pulse, used to be a 6-20 scale, now a 0-10; beta blockers maintain HR so HR is no longer accurate measurement so you use RPE

dyspnea

shortness of breath

Vigorous exercise

about 70% of capacity

Heart Rate Reserve (HRR)

difference between max HR and resting HR

Intesity

how hard a person has to work to maintain fitness

How long should one exercise in one session?

20-60 min

In order to prevent weight gain, how much exercise should you participate in?

60 min of moderate intensity, 30 min of vigorous intensity

How long should a warm up and cool down be?

5-10 min

How often should you exercise aerobically?

3-5 times per week

The benefits of 4 weeks of aerobic training are completely lost after _ weeks of inactivity.

2 weeks