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Chapter_7___8_1_ - Chapter 7 Basics of Cardiorespiratory...

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Unformatted text preview: Chapter 7: Basics of Cardiorespiratory Endurance Endurance Chapter 8: Developing Chapter Cardiorespiratory Endurance Endurance Aerobic Activity Aerobic Continuous activity that requires large Continuous amounts of oxygen amounts Should be a part of a balanced exercise Should program alongside resistance training program Name actvities that are considered aerobic: considered What muscle(s) are we What concerned with when we do aerobic activity? do Aerobic Activity Aerobic Aerobic activity involves the interaction Aerobic of the cardiovascular system and the pulmonary system pulmonary Heart Lungs Blood vessels Why aerobic activities? Why Much like resistance training increases Much muscular strength, aerobic exercise strengthens the heart, lungs and circulatory systems circulatory The Circulatory System The The heart Body’s main pump Pushes oxygenated blood through the Pushes body for use at working muscles body Pumps blood to the lungs to drop carbon Pumps dioxide dioxide Circulatory System Circulatory Heart Rate Measured in beats per minute Beats at different rates depending on rest Beats or work or Oxygen is required for your cells to produce Oxygen energy required for movement energy Resting: 60-100 bpm Exercise: >2 x resting rate Circulatory System Circulatory Stroke volume The amount of blood pumped per beat of The the heart the Increased with exercise Cardiac output HR X SV Increases with exercise to provide nutrient Increases and oxygen rich blood to working muscles and Respiratory System Respiratory Body system that exchanges gases Body between your body and the environment environment Lungs Primary organ of the respiratory system Exchange carbon dioxide for oxygen Benefits of Aerobic Activity Benefits Strengthens the body Increase stroke volume-more efficient Lowers resting heart rate Conditions muscles used in breathing diaphragm Ability to work continuously for extended periods of Ability time. time. Reduce risk of developing certain diseases 30+ minutes most days of the week Benefits of Cardiorespiratory fitness fitness Reduced anxiety Improved concentration and alertness Improved self-image Decreased stress Regulates stress hormone Cortisol Increase endorphins-happiness Enhanced energy levels Reduced risk of illness and disease Heart and Lung Diseases Heart CVD- medical disorder affecting the heart CVD- or blood vessels or 1 in 5 women has some form of CVD Atherosclerosis- fatty deposit causing plaque Atherosclerosisbuild up in arteries build Heart attack- blockage of a blood vessel that Heart feeds the heart muscle feeds 1 million people a year million Heart and Lung Disease Heart Stroke-blockage of an artery that feeds the Stroke-blockage brain brain Hypertension- high blood pressure (90-95% of Hypertensioncases are unknown) “The Silent Killer” cases Lung Cancer- 200,000 people are diagnosed Lung with lung cancer annually, of those, 150,000 die from it from Emphysema- chronic cough and trouble Emphysemabreathing- usually linked to cigarette smoking breathing- Care of Heart and Lungs Care Regularly check blood pressure Systolic 120 Diastolic 80 Normal should fall below 140/90 Avoid tobacco Aerobic activity regularly Eat right Maintain a healthy weight Influences on Cardiorespiratory endurance endurance Age- gradually declines after 25 Heredity-slow and fast twitch Heredity-slow muscles muscles Gender Body composition-fat can be extra Body baggage baggage Level of conditioning How do we measure fitness? How Fitness Tests VO2Max or maximal oxygen consumption The largest amount of oxygen your body is The able to process during strenous aerobic exercise. exercise. The more aerobically fit the higher the The VO2max VO2max FITT Principle FITT F-frequency F-frequency Be aerobically active Be everyday. everyday. Try to get a daily amount, or Try approximately 225 Mintues per week. per I-intensity I-intensity Work between 60%-90% of your Work target heart range target Use THR worksheet as a guide and Use remember the range changes as you age. age. T-time/duration T-time/duration 30 minutes a day- to reduce the risk 30 of chronic disease of 60 minutes a day- to manage body 60 weight and prevent gradual weight gain gain 90 minutes a day- for weight loss 90 along with monitoring of caloric intake intake T-type T-type Walking Jogging/running Bicycling In-line skating Skateboarding Aerobics dance Water activities Just remember: Just Start slowly, gradually increase Adjust FITT factors gradually May need modifications if there May are medical concerns. are ...
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