Cardio Conditioning Fall 2017.docx - Cardio Conditioning...

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Cardio Conditioning October 24 2017 Benefits of Aerobic Exercise Stronger heart (able to pump more blood and not as often) Improved cholesterol, below 200 exercise raises HDL Lower blood pressure Reduced body fat burning more calories than normal Increased energy Increase bone density (has to be weight bearing)lowers risk of osteoporosis Improve self esteem Decrease stress Reduced risk of mortality (heart disease, breast cancer, colon cancer, diabetes etc…) Anaerobic vs. Aerobic Exercise 1. Anaerobic : without oxygen ex) short burst (body gets too fatigue) Sprinter 2. Aerobic : with oxygen Extended amount of time to get the benefit of cardio ex) cross country runner Components of Physical Fitness Physical Fitness : capacity of heart, blood vessels, muscles, lungs to work together at a high level of functioning. Health Related Components of Physical Fitness Cardiorespiratory endurance Muscular fitness (strength and endurance) Flexibility: moving joints through full range of motion (stretching) Body composition (body fat %)
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Skill Related Components of Physical Fitness Agility (rapidly/accurate movements) Coordination (smoothly/accurate movement) Balance (ability to maintain equilibrium) Power (muscle contractions at high volume) Reaction time (time elapsed between stimulus to actual movement) Speed (how quickly you perform a movement) October 27th 2017 1. Cardiorespiratory Endurance Maximal: work to exhaustion Submaximal: stopped before exhaustion (3 minute step test: test for recovery heart rate) *true heart rate is obtained when you first get up in the morning 2. Muscular Fitness (endurance) Pushups upper body Bent knee curl ups (middle body) Wall sit lower body 3. Flexibility Sit and reach test 3x 4. Body Composition Hydrostatic weighing (weighing in water) not easily accessible Bioelectrical impedance (electrical impulse can infer lean muscle) can be accurate but if person is dehydrated or if it is humid it can affect the results Skin fold calipers (surface fat) only as accurate as the person using it Body mass index (BMI) using BMI chart, height and weight Calculate BMI (book) 18< underweight 18.5-24.9 ideal 25-30 overweight 30-35 obese >35 >40 morbidly obese 5. Hip to waist circumference
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inches(waist) divided by inches(hips) Men High risk >1.0 Moderate risk .9>1.0 Low risk .9 Women >.85 high risk Moderate >.8 low risk October 31st 2017 Health Screening Cardiovascular Risk Factors High impact/ Low impact/ No impact High impact: both feet off the ground ex) jogging, running, jumping jacks, usually high intensity Low impact: always one foot in contact with the ground ex) walking, step ups Not necessarily low intensity can translate into low intensity if not done properly 1. Major Alterable (major impact of your risk of getting heart disease) a) Smoking b) High blood pressure Average: 120/80 high is 140/90 or above c) High cholesterol (diet, lifestyle etc…) d) Physical inactivity 20 min 3x/ week is sufficient 2. Major Unalterable a) Hereditary (genes)
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  • Spring '15
  • Gladis
  • heart rate, strength training

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