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.
