Increasing Cardiorespiratory Endurance Chapter 3

Physical Fitness Physical Fitness Physical Activity vs. Exercise Performance-related fitness Health-related fitness Physical Activity vs. Exercise Physical Activity examples- raking leaves, cleaning house, or climbing stairs Exercise example-jogging, basketball, or dancing Physical Fitness- A set of attributes that people have or achieve that relates to the ability to perform physical activity Physical Activity- an umbrella term that is defined as ” bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure” Exercise- a subset of physical activity, defined as “planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

Components of Performance-Related Fitness Speed Power Balance Coordination Agility Reaction time Essential for the execution of sports skill May or may not contribute to health enhancement

Components of Health-Related Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition Not dependent on athletic ability or high performance-related skills Health-related fitness is achievable with minimal psychomotor ability Should stress cardiorespiratory development while not neglecting other components

Cardiorespiratory Endurance Cardiorespiratory endurance is the ability to take in, deliver, and extract oxygen for physical work Also called aerobic capacity (maximum oxygen consumption) Aerobic means “with oxygen” For health, this is the most important component of physical fitness

Long-Term Effects of Cardiorespiratory Training Resting heart rate decreases 15 to 20 beats per minute Stroke volume increases Cardiac output increases during maximal effort A trained heart is stronger and more efficient. Cardiac output= Stroke volume x heart rate

Long-Term Effects of Cardiorespiratory Training (2) Total blood volume increases, lowering blood viscosity Heart volume and heart weight increase Vital capacity and maximal pulmonary ventilation increase while residual volume decreases Aerobic capacity increases 5% to 25% in previously untrained, healthy adults Aerobic capacity peaks within 6 months to 2 years of steady endurance training Aerobic capacity decreases with age, but does so more slowly in physically active persons The training effect of the heart persists as long as training continues

Cardiorespiratory Endurance and Wellness Consistent participation in exercise is necessary to improve health Regular aerobic exercise reduces many risks associated with cardiovascular disease Seventy percent of American adults are inactive or marginally active

Principles of Conditioning Intensity—Degree of vigorousness of an exercise session Frequency—Number of days of participation each week Time/Duration—Length of time of each exercise session Recommended by ACSM for physical fitness Intensity- 60%-90% of maximum heart rate Frequency- 3-5 days/week for optimal results Duration- 20-60 minutes of continuous or noncontinuous aerobic activity Remember the F.I.T. principle

Recommendation for Exercise Every U.S. adult should accumulate 30 minutes or more of moderate intense physical activity on most and preferably all days of the week. American College of Sports Medicine and Centers for Disease Control This recommendation is for developing and improving health status. The previous page is for physical fitness.

Principles of Conditioning Progression—Systematic, gradual application of overload to improve fitness Overload—Subjecting the body to unaccustomed stress by increasing a work level (intensity, frequency, or duration) Specificity—Physical adaptations are specific to the type of exercise All three of these must be taken into consideration for improvement of physical fitness.

Warming Up for Exercise The purpose of warm-up is to prepare the body for activity Heart rate should gradually increase and the person should start to sweat Warm-up can be tailored to the activity and should last about 5 to 10 minutes Passive warm-up should not be used to replace active warm-up Stretch only after warming up

Cooling Down from Exercise Cooldown should last about 8 to 10 minutes First, walk or do some other light activity; then stretch Cooldown boosts circulation needed for recovery, reducing stress on the heart Cooldown speeds the removal of lactic acid which causes muscle fatigue

Selecting an Activity Choose any rhythmic, continuous activity that uses large muscle groups and can be performed for extended periods of time Select activities based on: Personal objectives Skill level Availability of equipment and facilities Availability of instruction Climate Interests Many types of activities contribute to one or more health-related components

Selecting an Activity (2) Cross-training is the participation in a variety of activities for the purpose of developing physical fitness Cross-training relieves boredom and reduces risk of stress-related injuries Don’t “play yourself into shape”; get into shape to play If a person is not in shape, they should not start with complex games and sports. The individual must first get into shape, then they can handle the requirements of active sports.

Environmental Conditions - Heat-Related Physical activity increases body heat levels Hyperthermia—Abnormally high body temperature that can cause illness or death Heat exhaustion—A serious condition characterized by dizziness, fainting, rapid pulse, and cool skin Heat stroke—A life-threatening, medical emergency

Hydration and Fluid Consumption Dehydration- excessive water loss Can lead to inadequate oxygen delivery Results in lowered blood volume Creates inability for body to dispel heat Helpful Hints Thirst not good indicator of dehydration Drink 6-8 oz. Every 15 minutes during exercise Replace fluid after exercise If exercising >60 minutes, mix sugar and sodium with water Before- drink 12-20 oz of non-carbonated liquid 15-30 minutes before exercise. After- avoid alcoholic, caffeinated, and carbonated beverages 3.NEVER take salt tablets

Guidelines for Exercising in the Heat Take precautions when the temperature is above 80°F or the relative humidity is above 60% Allow yourself time to acclimate to the heat and keep your body’s fluid levels normal Modify your program Don’t take salt tablets Use sunscreen if it’s sunny or hazy

Exercising in the Cold Hypothermia—Abnormally low body temperature Frostbite—Can cause permanent damage or loss of a body part due to gangrene When exercising in the cold Protect exposed skin Use a stocking cap to cover your head Dress in insulating layers of clothing

Increasing Cardiorespiratory Endurance Chapter 3