#5-6 Fitness - chpt. 13 - Physiology of Exercise: What is...

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Physiology of Exercise: What is Physical Fitness?
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Physical Activity vs. Exercise
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Five Components of Health-Related Fitness     Cardiorespiratory endurance **     Muscular strength      Muscular endurance      Flexibility      Body composition **most important component
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Benefits of Regular Exercise Improves cardiorespiratory function and decreases the risk  of cardiovascular diseases Increases metabolism  Improves body composition  May reduce the risk of some kinds of cancer  Protects against osteoporosis  Prevents the development of Adult Onset (Type II) diabetes  Appears to boost immune function  Helps maintain good posture
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Cardiorespiratory (Aerobic) Endurance Ability to continue vigorous activity for an extended period of time. Involves both cardiovascular and respiratory systems.  Developed through regular, vigorous, continuous activity 
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What is Cardiovascular or Aerobic Exercise? Aerobic exercise requires the use of oxygen for energy production.  It is a continuous exercise which is  performed over an extended period of time (ex. Running, walking, swimming, cross-country skiing, cycling). The energy required for exercise (both long and short  term activity) is derived from:  ATP -adenosine triphosphate
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Energy Production ATP  ADP + Phosphate + energy ATP energy can be supplied from three sources: (1) stored ATP in the muscle (2) Anaerobic metabolism:  breakdown of muscle glycogen lactic acid is byproduct (3) Aerobic metabolism (uses oxygen) Long-term energy supply system Uses primarily carbohydrate and fat for  synthesis of ATP Supplies ~ 60 seconds of energy
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Figure 1. Relative contributions of aerobic and anaerobic metabolism to total energy output during maximal exercise of different durations. _________________________________________________ Duration % Anaerobic % Aerobic _________________________________________________ 10 sec 95 5 30 sec 85 15 1 min 70 30 2 min 50 50 4 min 40 60 8 min 30 70 12 min 15 85 30 min 5 95 __________________________________________________
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Measurement of Aerobic Fitness
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How do I Improve Cardiorespiratory Fitness? The intensity of the exercise will affect the specific exercise  prescription we use.  For those interested in a low to  moderate intensity program such as brisk walking, we can  use the Center for Disease Control’s (CDC) recommended  guidelines:          “to accumulate approximately 30 minutes of continuous  exercise most days of the week.”
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What if We Prefer More Vigorous Exercise? Apparently healthy, younger (men <
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This note was uploaded on 04/19/2010 for the course CS 1371 taught by Professor Stallworth during the Fall '08 term at Georgia Institute of Technology.

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#5-6 Fitness - chpt. 13 - Physiology of Exercise: What is...

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