CARDIORESPIRATORY ENDURANCE HEART / LUNGS / BLOOD AND THE BODY

Cardiorespiratory Endurance The most important component of physical fitness, and best indicator of overall health. The most important component of physical fitness, and best indicator of overall health. The measure of how efficiently our bodies work: oxygen uptake / distribution and utilization. The measure of how efficiently our bodies work: oxygen uptake / distribution and utilization. Hypokinetic diseases: diseases due to the lack of activity. Hypokinetic diseases: diseases due to the lack of activity.  Hypertension, heart disease, obesity, cancer etc..

Aerobic / Anaerobic Exercise Aerobic Exercise Aerobic Exercise  Low to moderate intensity exercises.  Body requires oxygen to produce energy (ATP).  Walking, jogging, swimming, cycling, etc.  Prolonged exercise Anaerobic Exercise  High intensity exercises.  Exercise that doesn’t need oxygen to produce energy.  2-3 minutes of high energy bursts.  100, 200, 400 meter sprints, weight lifting, etc.  Short-term exercise

Benefits of Aerobic Exercise Higher maximum oxygen uptake Higher maximum oxygen uptake Increase in oxygen-carrying capacity of the blood. Increase in oxygen-carrying capacity of the blood. Decrease in resting heart rate Decrease in resting heart rate  Increase cardiac output & stroke volume. Lower heart rate at given workloads. Lower heart rate at given workloads. Reduced risk of heart disease, type II diabetes Reduced risk of heart disease, type II diabetes Increase in bone density (weight bearing bones) Decreased recovery time Decreased blood pressure & blood lipids. Increase in energy (less fatigue) Assists in weight control & muscle tone Sleep better & longer w/o interruptions

Assessing Cardio. Endurance Determining maximal amount of oxygen the human body is able to utilize in 1 minute. Determining maximal amount of oxygen the human body is able to utilize in 1 minute. 1.5 mile Run Test 1.5 mile Run Test 1.0 Mile walk test 1.0 Mile walk test Step Test (3 min.) Step Test (3 min.)

Exercise for Cardiorespiratory Fitness WARM-UP 5-10 minutes Gradually elevate heart rate, muscle blood flow, & body temp. WORKOUT FITT Principle Frequency Intensity Time Type COOL-DOWN 5-15 minutes Light exercises & stretching Promotes blood return to heart