Chapter 2 Cardiorespiratory Fitness

Definitions Cardiorespiratory—Pertaining to the cardiac (heart) and respiratory (lung) systems. Aerobic—Producing energy for physical activity with oxygen. (continued)

Definitions Anaerobic—Producing energy for physical activity without oxygen. Adenosine triphosphate (ATP)— The chemical compound that is the immediate source of energy for physical activity.

KEY POINT Aerobic means “with oxygen.” As we exercise, our muscles need a steady supply of oxygen to continue contracting and functioning.

Oxygen Consumption As blood leaves the heart and passes through the arteries, it is high in oxygen. As it returns to the heart via the veins, it is lower in oxygen because much of it has been extracted along the way by tissues needing oxygen.

Responses to Steady State Exercise

Aerobic Exercise Program Principles Individuality—You should evaluate your fitness level and your exercise goals on a personal level, rather than compare yourself to others. Reversibility—When you stop overloading your aerobic system, your aerobic fitness level will, over time, return to its pre-exercise level. Use it Or Lose it!

Aerobic Exercise Program Principles Overload—To improve a physiological system, you must stress or challenge that system beyond its normal limits. Specificity—Your aerobic exercise program must be specifically related to you overall exercise objectives. (continued)

Components of an Exercise Program (FITT) Frequency—The number of exercise sessions per week. Intensity—The difficulty or stress levels of each exercise session. Time—The duration of each exercise session. Type—The type of exercise during each exercise session.

MHR = 220 – 20 = 200 beats per minute Estimating Your Maximum Heart Rate MHR = 220 – Your Age If you’re 20 years old: MHR = 220 – 20 = 200 beats per minute 200 x .60 = 120 lower end of range 200 x .90 = 180 upper end of range THE ZONE = 120-180

75% or higher is your target!!

American College of Sports Medicine Exercise Guidelines Component Threshold Upper limit Frequency 3 days per week 5 days per week Intensity 60% of maximal 90% of maximal heart heart rate rate Time* 30 minutes per 60 minutes per session session * Time of exercise can be achieved by accumulating multiple 10-minute sessions of exercise across the day. American College of Sports Medicine Exercise Guidelines

Water or Sports Drinks? The most important fluid to drink is water. The hotter or more humid the climate, the more water is needed. For most exercise sessions of less than an hour (unless it’s very hot or humid), you don’t need to replace fluids during exercise. Do drink adequate amounts both before and after exercise, however. (continued)

The Complete Aerobic Training Program Warm-up and stretching Cardiorespiratory endurance exercise Cool-down and stretching Flexibility activities Strength activities

Cardiorespiratory Activities Walking Cycling Jogging Rowing Running Swimming Hiking Can you name some others?

Exercising in Different Environments Heat Hyperthermia= body temp. rises heat exhaustion, stroke, death. Replace fluids, stay in cool environment Cold Hypothermia= body cannot retain heat, body temp. is too low. Layer clothing and protect from wetness

Exercising in Different Environments Altitude Hypoxic environment= reduced oxygen level Takes weeks to Acclimate. Air Pollution Smog, carbon monoxide, exercise indoors or in the Morning.

Alternative Physical Activities KEY POINT Three 10-minute workouts of moderate activity have nearly the same effect on health as one 30-minute workout at the same effort. Alternative Physical Activities Think about taking the stairs or parking further away… It all adds up!!

The Physical Activity Pyramid