Chapter 3 - Cardiorespiratory Endurance Flashcards
Cardiorespiratory Endurance
The ability to perform aerobic exercise - such as walking, swimming, jogging, or cycling - for prolonged periods of time.
Scientists regard this as the most important component of health-related fitness.
Cardiorespiratory endurance - it is effective in weight loss, increases energy availability, and reduces the risk of cardiovascular disease.
The most valid measurement of cardiorespiratory fitness
VO2 Max - Maximal Aerobic Capacity
VO2 Max
The most valid measurement of cardiorespiratory fitness, it is the maximum amount of oxygen the body can take in and use during exercise.
The Cardiorespiratory System is made up of…
the Cardiovascular system (heart and blood vessels) and the respiratory system (the lungs and muscles involved in respiration).
Pulmonary Circuit
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.
Systemic Circuit
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.
Arteries
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).
Veins
Carry oxygen-depleted blood from the body’s tissues back to the heart.
Aerobic Exercise
Forms of exercise that primarily use the aerobic energy system and that are designed to improve cardiorespiratory fitness.
Heart Rate
The number of times your heart pumps (beats) per minute
Stroke Volume
The amount of blood that is pumped with each heartbeat.
Cardiac Output
The product of heart rate and stroke volume, the amount of blood pumped per minute.
Energy from the breakdown of food is used to produce…
ATP - Adenosine Triphosphate, which is made and stored in small amounts of muscle and other cells.
Anaerobic system
“Without Oxygen” system
- Occurs during glycolysis, forms lactic acid
- Is a short-term pathway (30-60 sec.) for high-intensity exercise
Glycolysis
The process that breaks down carbohydrates in cells, forming lactic acid, which uses only carbohydrates as an energy source.
Anaerobic vs. Aerobic System over time.
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.
Aerobic system
Metabolism can use fats, carbohydrates, and protein to produce ATP, and serves as the primary system for developing cardiorespiratory endurance.
Capillaries
Thin-walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues.
Alveoli
Tiny air sacs in the lungs that are the site of gas exchange.
Exercise Adaptations / Responses to Exercise Examples
- More oxygen and nutrients are needed, so cardiac output is increased (through elevated heart rate).
- Increases Stroke Volume
- Resting heart rate may decrease
Exercise Responses
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.
Exercise Adaptations
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.
Health Benefits of Cardiorespiratory Fitness
- Lower risk of cardiovascular disease (CVD)
- Increased longevity
- Reduced risk of type-2 diabetes
- Lower blood pressure
- Increased bone density in weight-bearing bones.
One of the simple and most accurate assessments of cardiorespiratory fitness is the…
1.5 mile run test.
Cycle ergometer Test
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.
FITT Principle Workout
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
Target Heart Rate (THR)
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.
Heart Rate Reserve
Difference between the maximal heart rate and resting heart rate
Borg Rating of Perceived Exertion (RPE)
A subjective way of estimating exercise intensity based on a scale of 6 to 20.
Beginning a new aerobic exercise program usually go through three stages:
initial conditioning, improvement, and maintenance
Initial Conditioning Phase
Starting slowly allows the body to adapt gradually to exercise and to avoid soreness, injury, and discouragement. This usually lasts 4 weeks.
Improvement Phase
Lasts 12 to 40 weeks, and the program will progress more rapidly. Duration and frequency are increased as according to the ten percent rule.
Maintenance Phase
Usually reached after 16 to 28 weeks to keep fitness levels.
Cross Training
Use of multiple training modes. To cross train, one might take an aerobic class one day, run one day, and swim another day.
Interval Training
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.
