QUIZ 2 [PE1FPF]

Cardiorespiratory Fitness

Cardiorespiratory endurance

Ability of the heart and lungs to deliver oxygen to working muscles during continuous physical activity

Physiological Adaptation CRF (Cardiorespiratory Fitness)

Structural and Functional adaptations leading to a better oxygen transport system

Functions of Physiological Adaptation CRF

[1] Improved Stroke Volume

[2] Improved Lung Efficiency

[3] Increased Capillarization

[4] Enhanced Mitochondrial Density

[5] Decreased Resting Blood Pressure

1. Lower risk of cardiovascular disease

Benefits of CRF

[1] Improved Stroke Volume

[2] Improved Lung Efficiency

[3] Increased Capillarization

[4] Enhanced Mitochondrial Density

[5] Decreased Resting Blood Pressure

Functions of Physiological Adaptation CRF

Lower risk of cardiovascular disease

High level of CRF is associated with a blank, and all-cause mortality

High level of CRF is associated with a blank, and all-cause mortality

Lower risk of cardiovascular disease

2. Better Stamina

Benefits of CRF

Better Stamina

Enhances cardiovascular efficiency

Better Stamina

This leads to greater endurance by improving oxygen delivery to muscles

Better Stamina

This makes everyday activities easier and less tiring

3. Managed Weight

Benefits of CRF

Managed Weight

Regular aerobic exercise helps improve calorie expenditure

Managed Weight

This contributes to long-term blank by boosting metabolism

Boosting Metabolism

Long-term weight management is brought on by management of blank

Excess Post Exercise Oxygen Consumption (EPOC)

This is the graph used to illustrate the relationship between Oxygen Consumption and Exercise Time

4. Stronger Bones

Benefits of CRF

Stronger Bones

Weight-bearing and high-impact cardiorespiratory exercises stimulate this

Strengthened bone structure

This is brought on by increasing bone density

Risk of Osteoporosis

Stronger bones by strengthened bone structure and increased bone density reduces blank

5. Reduce stress / Better Mood

Benefits of CRF

Reduced Stress / Better Mood

Regular cardiorespiratory exercise can help manage anxiety, depression, and improve overall emotional well-being by lowering stress hormones and releasing endorphins

Endorphins

Natural pain relievers or mood enhancers

Natural pain relievers or mood enhancers

Endorphins

Cortisol

Example of stress hormone

Aerobic Training

Exercise that improves cardiovascular efficiency

Aerobic Training

This uses large muscle groups in continuous, rhythmic movements and relies on oxygen for energy

Oxygen

Where does Aerobic Training rely on for energy

Continuous, Rhythmic movements

What kind of movements are present in Aerobic Training

Sports Administration Ministry of Education of Taiwan

SAMET

1. Exercise frequency: At least 3-5 days of aerobic exercise per week

2. Exercise Intensity: 60-80% of the maximum heart rate

3. Exercise Type: Aerobic Exercise

4. Exercise Time: 20-50 mins per exercise

What does SAMET’s official guideline for cardiorespiratory endurance state

1. At least 150-300 minutes of moderate-intensity aerobic physical activity per week

2. OR at least 75-150 minutes of vigorous-intensity aerobic physical activity per week

3. OR an equivalent combination of moderate-and-vigorous-intensity activity throughout the week

What does WHO’s official guideline for Physical Activity state

Steady State Cardio

Form of aerobic exercise in white the intensity remains relatively constant throughout a long duration without significant fluctuations in intensity

Jogging/running

Biking

Elliptical Bike

Swimming

Dancing

Playing sports recreationally

Examples of SSC

High Intensity Interval Training

Form of cardiovascular exercise that alternates between short bursts of intense exercise and periods of rest or low-intensity exercise for recovery that is repeated for a set duration

Circuit Training

Tabata

Interval Running

Playing competitive sports

Examples of HIIT

SSC: [1] Improves Endurance, [2] Mental Relaxation, [3] Beginner-Friendly

HIIT: [1] Improves Endurance, [2] Efficient Format, [3] Greater Fat Loss (EPOC)

Difference between SSC and HIIT

10-50%

Range of Intensity for Little to no physiological changes

60-70%

Range of Intensity for SSC

80-90%

Range of Intensity for HIIT

90-100%

Range of Intensity for High Injury Rate

Target Heart Rate (THR)

Associated with the level of your exercise intensity

Obtain values for its lower and upper limit

How to calculate THR zone

208 - (0.7 x age in years)

Heart Rate Max Formula

HRMax - HRRest

Heart Rate Reserve Formula

(HRR x Percent Intensity) + HRrest

Target Heart Rate Formula