Sports Medicine: Physical Fitness

1. Differentiate between aerobic and anaerobic exercise 2. Explain the benefits of cardiovascular fitness 3. Learn how to conduct a cardiovascular assessment

What is meant by cardiovascular (or cardiorespiratory) fitness? List as many sports as you can think of that require some level of cardiovascular endurance. Be prepared to share your responses with the rest of the class.

Aerobic – exercise that uses oxygen to produce energy and can be performed for an extended period of time Anaerobic – exercise that does not use oxygen to produce energy and can only be performed for short periods

Aerobic Exercise Aerobic Exercise Give one example of an aerobic exercise PROPERTY OF PIMA COUNTY JTED,

Anaerobic exercise Anaerobic exercise Give one example of an anaerobic exercise PROPERTY OF PIMA COUNTY JTED,

Purpose: to deliver oxygen and nutrients to the cells of the body and to remove carbon dioxide and other waste products from the cells Blood moves through arteries, capillaries and veins to transport these substances The heart serves as the pump to circulate the blood through the circulatory system and the lungs The gases are exchanged through the alveoli surrounded by capillaries Training allows the circulatory and respiratory systems to get oxygen and nutrients to cells more efficiently

List as many benefits of cardiovascular exercise as you can think of! PROPERTY OF PIMA COUNTY JTED,

1. Decreased resting heart rate 2. Increased blood volume, red blood cells and hemoglobin (binds with oxygen) 3. Decreased recovery time 4. Increased number of capillaries→ more efficient exchange of O2, CO2 and nutrients 5. Decreased respiratory rate 6. Heart muscle becomes stronger → increased stroke volume / more efficient

7. Reduced incidence of heart disease 8. Reduced amount of fat in the blood (lower LDL and higher HDL) 9. Collateral circulation is developed – more likely to avoid or recover from heart attack 10. Lower blood pressure 11. Reduced emotional stress 12. Control weight 13. Build muscle 14. Improve posture

Subject can choose between a 1.5 Mile Run Test or 3.0 Mile Walk Test Both are easy to administer and interpret Before administering the test: 1. Determine the length of the testing area (most high school tracks are 400M or ¼ mile) 2. Have a stopwatch available to time the subject 3. Have the subject warm up and stretch before the test 4. Instruct the subject to cover the distance in the shortest time possible 5. Have the subject cool down after the test

Recommended for subjects who have been exercising regularly (3 or more times/week for 4+ weeks) Length – 6 laps on a standard track (400 M) Subject may sprint, jog, or walk, but should complete the assessment in the shortest time possible

Recommended for subjects who have not been exercising regularly Length = 12 laps on a standard track Subject must walk the whole time, and should complete the distance in the shortest time possible

Use the cardiovascular assessment table to determine the following individuals’ fitness category: Dale, age 22, completed the 1.5 mile run in 15:52. What is his fitness category? Kristi, age 17, ran the 1.5 mile test in 13:23. What is her fitness category? Linda, age 25, completed the 3-mile walk test in 41 minutes. What is her fitness category?