Chapter 3 - Cardiorespiratory Endurance

Question 1

Cardiorespiratory Endurance

Answer 1

The ability to perform aerobic exercise - such as walking, swimming, jogging, or cycling - for prolonged periods of time.

Question 2

Scientists regard this as the most important component of health-related fitness.

Answer 2

Cardiorespiratory endurance - it is effective in weight loss, increases energy availability, and reduces the risk of cardiovascular disease.

Question 3

The most valid measurement of cardiorespiratory fitness

Answer 3

VO2 Max - Maximal Aerobic Capacity

Question 4

VO2 Max

Answer 4

The most valid measurement of cardiorespiratory fitness, it is the maximum amount of oxygen the body can take in and use during exercise.

Question 5

The Cardiorespiratory System is made up of…

Answer 5

the Cardiovascular system (heart and blood vessels) and the respiratory system (the lungs and muscles involved in respiration).

Question 6

Pulmonary Circuit

Answer 6

The right side of the heart pumps oxygen-depleted (deoxygenated) blood to the lungs.

Circulates blood from the right side of the heart, through the lungs, and back to the left-side of the heart.

Question 7

Systemic Circuit

Answer 7

The left side of the heart pumps oxygen-rich (oxygenated) blood to tissues throughout the body.

Circulates blood from the left side of the heart, throughout the body, and back to the right side of the heart.

Question 8

Arteries

Answer 8

Carry oxygen-rich blood away from the heart to the rest of the body (except for the pulmonary artery, which carries oxygen-depleted blood from the heart to the lungs).

Question 9

Veins

Answer 9

Carry oxygen-depleted blood from the body’s tissues back to the heart.

Question 10

Aerobic Exercise

Answer 10

Forms of exercise that primarily use the aerobic energy system and that are designed to improve cardiorespiratory fitness.

Question 11

Heart Rate

Answer 11

The number of times your heart pumps (beats) per minute

Question 12

Stroke Volume

Answer 12

The amount of blood that is pumped with each heartbeat.

Question 13

Cardiac Output

Answer 13

The product of heart rate and stroke volume, the amount of blood pumped per minute.

Question 14

Energy from the breakdown of food is used to produce…

Answer 14

ATP - Adenosine Triphosphate, which is made and stored in small amounts of muscle and other cells.

Question 15

Anaerobic system

Answer 15

“Without Oxygen” system

• Occurs during glycolysis, forms lactic acid
• Is a short-term pathway (30-60 sec.) for high-intensity exercise

Question 16

Glycolysis

Answer 16

The process that breaks down carbohydrates in cells, forming lactic acid, which uses only carbohydrates as an energy source.

Question 17

Anaerobic vs. Aerobic System over time.

Answer 17

After 1 minute, anaerobic production of ATP begins to decrease as aerobic production increases. There is a gradual shift from carbohydrates to fats as an energy source after 20 minutes.

Question 18

Aerobic system

Answer 18

Metabolism can use fats, carbohydrates, and protein to produce ATP, and serves as the primary system for developing cardiorespiratory endurance.

Question 19

Capillaries

Answer 19

Thin-walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues.

Question 20

Alveoli

Answer 20

Tiny air sacs in the lungs that are the site of gas exchange.

Question 21

Exercise Adaptations / Responses to Exercise Examples

Answer 21

• More oxygen and nutrients are needed, so cardiac output is increased (through elevated heart rate).
• Increases Stroke Volume
• Resting heart rate may decrease

Question 22

Exercise Responses

Answer 22

Changes that occur during exercise to help you meet the demands for the exercise session. These changes return to normal levels shortly after the exercise session.

Question 23

Exercise Adaptations

Answer 23

Semipermanent changes that occur over time with regular exercise. Adaptations can be reversed when a regular exercise program is stopped for an extended period of time.

Question 24

Health Benefits of Cardiorespiratory Fitness

Answer 24

• Lower risk of cardiovascular disease (CVD)
• Increased longevity
• Reduced risk of type-2 diabetes
• Lower blood pressure
• Increased bone density in weight-bearing bones.

Question 25

One of the simple and most accurate assessments of cardiorespiratory fitness is the…

Answer 25

1.5 mile run test.

Question 26

Cycle ergometer Test

Answer 26

Ideal for people with joint problems it does not involve a weight-bearing activity (unlike walking or jogging, which does require weight). Stationary exercise cycle provides pedaling resistance so the amount of work can be measured.

Based on principle that high cardiorespiratory fitness levels have a lower exercise heart rate at a standard workout than less-fit individuals.

Question 27

FITT Principle Workout

Answer 27

Frequency: 3 to 5 sessions per week
Intensity: Training intensity is at least 50% of the VO2 Max (training threshold) Estimate a target heart rate (THR)
Time: 20-60 minutes
Type: aerobic activities

Question 28

Target Heart Rate (THR)

Answer 28

The range of heart rates that corresponds to an exercise intensity of approximately 50%-85% VO2 Max. This range results in improvements in aerobic capacity.

Question 29

Heart Rate Reserve

Answer 29

Difference between the maximal heart rate and resting heart rate

Question 30

Borg Rating of Perceived Exertion (RPE)

Answer 30

A subjective way of estimating exercise intensity based on a scale of 6 to 20.

Question 31

Beginning a new aerobic exercise program usually go through three stages:

Answer 31

initial conditioning, improvement, and maintenance

Question 32

Initial Conditioning Phase

Answer 32

Starting slowly allows the body to adapt gradually to exercise and to avoid soreness, injury, and discouragement. This usually lasts 4 weeks.

Question 33

Improvement Phase

Answer 33

Lasts 12 to 40 weeks, and the program will progress more rapidly. Duration and frequency are increased as according to the ten percent rule.

Question 34

Maintenance Phase

Answer 34

Usually reached after 16 to 28 weeks to keep fitness levels.

Question 35

Cross Training

Answer 35

Use of multiple training modes. To cross train, one might take an aerobic class one day, run one day, and swim another day.

Question 36

Interval Training

Answer 36

Typically used by individuals who are accustomed to exercising and are at a high fitness level. Includes repeated sessions, or intervals, of relatively intense exercise alternated with lower-intensity periods to rest or recover.