Cardiorespiratory Fitness

Question 1

What is the single most important component of health-related fitness?

Answer 1

cardiorespiratory fitness

Question 2

what is cardiorespiratory fitness?

Answer 2

measures how the pulmonary, cardiovascular, and muscular systems work together during exercise

Question 3

how is cardiorespiratory fitness measured?

Answer 3

VO2max

Question 4

Explain the basic physiology of CR fitness

Answer 4

O2 breathed in and diffused into blood, transported around the body in blood using hemoglobin, heart pumps blood to tissues and organs, at cells, O2 is used to produce ATP (energy).
as intensity increases, so does volume of oxygen

Question 5

aerobic endurance

Answer 5

ability to do prolonged work

Question 6

aerobic fitness

Answer 6

amount of O2 that is delivered to muscles which allows them to work longer

Question 7

aerobic power/capacity

Answer 7

VO2max

max amount of energy that can be produced from the aerobic energy system per unit of time (mL/min/kg)

Question 8

anaerobic exercise

Answer 8

intensity of exercise so high that not enough O2 can be delivered to support the work. can only be performed for short period of time

Question 9

benefits of aerobic training (10)

Answer 9

higher maximal oxygen uptake
increased oxygen carrying capacity in blood
decreased RHR
lower HR at given work load
increased number and size of mitochondria
increased number of functional capillaries
faster recovery time (HR)
lower BP and blood lipids
increased fat burning enzymes

Question 10

too little cardiorespiratory training:

Answer 10

heart has to work harder when at rest
wear and tear
disease

Question 11

too much cardiorespiratory training:

Answer 11

people w underlying heart issues could be at risk of heart failiure

Question 12

what is VO2?

Answer 12

Volume of O2 used at rest or sub-maximal activity

5kcal of energy used for every litre of energy consumed

Question 13

what is VO2max?

what is it affected by?

Answer 13

volume of O2 used at MAXIMAL activity
ability of body to take in, deliver, and utilize oxygen
affected by: genetics, sex, training, age, body composition (weight)

Question 14

Fick equation:

Answer 14

VO2max = HR x SV x a-v O2 difference
SV: stroke volume
a-v O2 diff: atrial-venous oxygen difference

Question 15

Measuring VO2:

maximal vs submaximal

Answer 15

maximal: until volitional exhaustion

sub-maximal: until a certain HR is achieved, record hr and load, estimate VO2max

Question 16

Measuring VO2max:

direct vs indirect

Answer 16

direct: gas analyzer analyzes expelled air for CO2/O2 concentration (expensive, need to be trained how t use, needs constant calibration)
indirect: estimated based on predetermined values (max or sub-max)

Question 17

why measure fitness? (4)

Answer 17

educate individuals
motivate individuals
provide a staring point
monitor changes

Question 18

Explain the principle of individuality

Answer 18

individuals who participate in exercise programs show a wide variety of physiological responses
must be taken into account when planning

Question 19

responders vs nonresponders

Answer 19

are there improvements?

genetics (60%), age, gender, baseline fitness (20%), other

Question 20

How is fitness developed?

Answer 20

the system must be overloaded

Question 21

Variables of exercise prescription

Answer 21

FITT:
frequency
intensity
time
type

Question 22

FITT: Frequency

Answer 22

starting a program: 20-30min sessions 3-5 times a week (improves VO2max)
disease prevention: at least 30 min low-mod most days of week
weight loss: 60min low-mod most days of week
people should think of exercise as medication
people should engage in PA 6-7 times a week 20-60min

Question 23

FITT: Intensity

Answer 23

muscles need to be overloaded to develop
CR development: 40-85% HRR (MHR - RHR)
use HRR to find zones
RPE 6-20 to monitor intensity

Question 24

FITT : Time

Answer 24

20-60 min/session (based on intensity, can be accumulated in shorter bouts like 10 min)
weight management: 60min or more most days of the week
should include warm up and cool down

Question 25

FITT: Type

Answer 25

aerobic (increase HR)
involve major muscle groups
rhythmic and continuous
at least 30 min daily
greater muscle mass used, the greater the effect

Question 26

Fitness benefits:

Answer 26

contributions of different activities to health vary

nature of activity usually dictates aerobic benefit