Cardio-respiratory Endurance - MidTerm Flashcards
Cardiorespiratory endurance
A measure of the heart’s ability to pump oxygen-rich blood to the working muscles during exercise and of the muscles’ ability to take up and use the oxygen
This is how well you are able to handle activities that raise your heart rate and require heavy breathing
Aerobic exercise
A common term to describe all forms of exercise that primarily use the aerobic energy system and that are designed to improve cardiorespiratory fitness
An exercise that raises your heart rate because you require more oxygen to be delivered to the muscles; the energy production system works “with oxygen”
VO2max
The maximum amount of oxygen the body can take in and use during exercise
How much oxygen you can get in to your body and use during exercise; it is the most valid measure of cardiorespiratory fitness
Stroke volume
The amount of blood pumped per heartbeat (generally expressed in milliliters)
How much blood is pumped out by the heart in one beat; if it increases, cardiac output also increases
Cardiac output
The amount of blood the heart pumps per minute
How much blood your heart can pump to the body in a minute; it is the product of heart rate times stroke volume
Anaerobic
“Without oxygen”; in cells, pertains to biochemical pathways that do not require oxygen to produce energy
High intensity exercises are often so intense that oxygen cannot be used for energy production and the body must use systems that do not require oxygen to produce energy; sometimes called “without oxygen”
Lactic acid
A by-product of glucose metabolism, produced primarily during intense exercise (i.e., greater than 50%-60% of maximal aerobic capacity)
During an intense/anaerobic exercise, glucose breaks down and becomes lactic acid; it is the cause of soreness; it does not provide energy
Exercise responses
The changes that occur during and immediately after exercise
The way the body reacts while you are exercising, or right after you stop exercising; for example, sweating or heavy breathing (because your heart is beating faster)
Exercise adaptations
The more permanent changes you will see over time, if you stick with a regular exercise program
The changes that happen to your body after a period of time; doing moderate to vigorous physical activity improves VO2max, cardiac output, stroke volume, etc. – and decreases disease risk
Target heart rate (THR)
The heart rate range that corresponds to an exercise intensity of approximately 50%-80% VO2max; this is the range of training heart rates that results in improvements in aerobic capacity
Where you want your heart rate to be when exercising in order to see health benefits; you should be in the range of 50%-80% of VO2max and max heart rate
Training threshold
The training intensity above which there is an improvement in cardiorespiratory fitness. This intensity is approximately 50% of VO2max
If your exercise doesn’t increase your heart rate to at least 50% of your VO2 max or max heart rate, you will see limited or no health and fitness benefits
Rate of perceived exertion (RPE)
A subjective way of estimating exercise intensity based on a numerical scale of 6-20; it should correlate with heart rate
You decide how intense the exercise feels, but it should be the number you would get if you dropped a zero off your heart rate; this can be inaccurate if you like or dislike the exercise you are performing
Cross training
The use of a variety of activities for training the cardiorespiratory system
This is one way to train the heart and lungs using different exercises; for example, runners may also swim or cycle to train and improve their running performance
Interval training
Type of training that includes repeated sessions or intervals of relatively intense exercise alternated with lower-intensity periods to rest or recover
Performing an intense exercise for a period of time and then making it less intense for a shorter period of time so you can rest; you continue to repeat this process
