CH3 Cardiorespiratory fitness

what are the primary functions of the cardiorespiratory system?

1. transport oxygen

2. transport nutrients

3. pick up waste products

how is cardiorespiratory endurance best developed?

continuous rhythmic movements of large muscle groups

what is the cardiorespiratory system?

cardio = heart, respiratory = lungs, they are fully dependent on each other

what is energy?

oxygen and glucose (food/sugar) equal ATP (adenosine triphosphate)

we store very little ATP, thats why we need to keep breathing and eating

aerobic/oxidative energy system

used for activities that require the body to use a large amount of O2 for a sustained period of time, requires oxygen to produce ATP, supplies energy for 15-30 minutes

jogging, cycling, swimming, aerobic dance

immediate/explosive energy system

when activity needs instantaneous energy, creatine phosphate that is stored in muscle is broken down to provide energy to make ATP, supplies energy 10-20 seconds

sprints, power lifts

anaerobic/nonoxidative energy system

activities that are high intensity but short duration, requires glucose to make ATP (no oxygen required), allows for the isolation of specific muscle groups, supplies energy for around 2 minutes

sport specific exercises

benefits of good cardiorespiratory fitness

• resting heart rate decreases

• size of heart muscle increases

• tidal capacity increases

• diffusion capacity increases

tidal capacity

amount of O2 entering the lungs

diffusion capacity

amount of O2 that enters the blood stream from the lungs

maximal oxygen consumption/VO2 max

the bodys maximum ability to take in and utilize oxygen

principle of reversibility

following a period of inactivity, the benefits from chronic aerobic exercise will be reversed

how do you find your target heart ranges?

Max Heart Rate/MHR = 220 - age

60% = MHR * 0.6

80% = MHR * 0.8

karvonen formula for heart rate

takes into account your resting heart rate/RHR

heart rate reserve/HRR = MHR - RHR

target heart rate low = HRR * 0.6

THR high = HRR * 0.8

VO2 Max tests

• 12 min walk

• 1.5 mile run/walk

• 3 minute step test

• 1 mile walk

• rate of perceived exertion (how do i feel)

• borg scale (1-10)

• talk test (simple conversation)

FITT for cardiorespiratory fitness

Frequency- 3-5 days

Intensity- moderate to vigorous activity on 40-85% of HRR or 555-95% of MHR

Time- 20-60 minutes or 100 minutes a week, each session much be 10+ minutes

Type- large muscle group exercises

a calorie deficit

the amount of energy needed to raise 1kg of water 1degree C