chapter6 - Chapter 6: Cardiorespiratory Endurance...

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Unformatted text preview: Chapter 6: Cardiorespiratory Endurance Introduction Most Important for Fitness & Health Average American is Hypokinetic Basic Cardiorespiratory Physiology Cardiorespiratory/Cardiovascular System Cardio Respiratory Vascular Tissue Activity Oxygen Uptake Aerobic and Anaerobic Exercise Aerobic & Anaerobic Defined Benefits of Aerobic Training Maximal Oxygen Uptake (VO2max) Oxygen Carrying Blood Capacity Number & Size of Mitochondria Number of Functional Capillaries Fat-Burning Enzymes Resting Heart Rate Submaximal Work Heart Rate Needed Recovery Time Blood Pressure Blood Lipids Physical Fitness Assessment Purposes of Cardiorespiratory Assessment Responders vs. Nonresponders Principle of individuality Typical rates of improvement VO2max Represents: body oxygen consumption Units: ml/kg/min Limiting factor: tissue oxygen delivery I Cardiorespiratory Fitness Categories Readiness for Exercise The First Step Decide Positively to Try Guidelines for Cardiorespiratory Exercise Prescription The FITT acronym Rate of Perceived Exertion 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Fig. 6-7, p. 186 Very, very light Very light Fairly light Somewhat hard Hard Very Hard Very, very hard The Physical Activity Pyramid Minimize inactivity Strength and Flexibility: 23 days/week Cardiorespiratory endurance: Exercise 2060 minutes 35 days/week Physical activity: Accumulate 60 to 90 minutes of moderate-intensity activity nearly every day. Fig. 6-9, p. 190 Fitness Benefits for Aerobic Activities Getting Started & Adhering to Exercise A Lifetime Commitment to Exercise Putting Money in the Bank Disciplined Consistency ...
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