Lesson 3 Influences on Cardiorespiratory Endurance How is cardiorespiratory endurance measured? Maximal oxygen consumption or VO2max – The largest amount of oxygen your body is able to process during strenuous aerobic exercise. – Measures the amount of oxygen in milliliters per kilogram of body weight per minute. – The more aerobically fit you are, the higher your VO2max
What factors influence cardiorespiratory endurance? Age Heredity – Gender – males have higher hemoglobin and less body fat – Slow-twitch fibers (red fibers) Muscle fibers that contract at a slow rate Better oxygen supply Long distance running – Fast-twitch fibers (white fibers) Contract rapidly allowing for greater muscle strength Powerful, but little oxygen supply Sprints, jumps, explosive movements
Body Composition – More body fat, reduces aerobic capacity – Need more muscle/less fat – burn more calories Level of Conditioning – If your are not currently active, start! Benefits of Cardiorespiratory Fitness – Figure 7.5 pg. 210 – Heart & lungs, Blood and Arteries, Muscle Cells and bones, Body composition, Emotions, Image & Lifestyle
Make the most of what you have – Start young – Stay active – Pay attention to fitness factors you can control Weight Body composition Level of conditioning – Make your body work for you, rather than against you Aerobic exercise conditions your muscles & burns fat, helping control blood fat levels.
Lesson 4 Aerobic vs. Anaerobic Physical Activities Anaerobic activity – Activity that requires high levels of energy and is done for only a few seconds or minutes at a high level of intensity. Leads to: Anaerobic fitness – Higher levels of muscular strength, muscular endurance, and flexibility Anaerobic Activities – Running up stairs, 40 yard sprint, fast break in basketball.
Interval Training – A program in which high-intensity physical activities alternate with low-intensity recovery bouts for several minutes at a time Advantages: – Work at higher intensities – Burn more calories – Increases ability to work at higher intensities – Improves skill-related and health related fitness simultaneously