Cardiorespiratory Training: Physiology, Assessments, and Programming Flashcards
What does the cardiovascular system consist of
Arteries & Arterioles
Capillaries
Venules & Veins
what do the arteries do
carry oxygenated blood away from heart
what do capillaries do
gas, nutrient, and waste exchange
what do veins do
return deoxygenated blood to the heart
what is the difference between the right and left side of the heart
the right side has low-oxygen blood
the left side has oxygenated blood
how much air do we breathe in while at rest
5-6L/min
how much air do we breathe in while exercising
up to 30L/min
which muscles are used for inspiration while exercising
pec minor
scalenes
sternocleidomastoid
which muscles are used for expiration while exercising
abs
internal obliques
serratus posterior
internal intercostals
slow twitch muscle fibers
growth of capillaries in fibers
enhances oxygen delivery
endurance training
fast twitch muscle fibers
enhance the # of anaerobic enzymes
high intensity training
what changes occur in the cardiovascular system when performing cardio
heart will hypertrophy and provide a larger stroke volume
what changes occur in the respiratory system while performing cardio
less change when compared to heart and muscles
VO2 max will increase, but plateaus at 6 months
Body stores glycogen for exercise
3 guidelines for cardio for health and fitness
- any amount of exercise is better than nothing
- we should perform 150-300min of moderate training/week
or 75-150 min of high intensity/week - major muscle groups should be strengthened for at least 2 days/week
7 variables used for aerobic training
frequency, intensity, time, type, volume, pattern, progression
