2. Unscramble these words Doicraserpirtroy canudrene Bareoic stensif tanisma

3. Stamina or Cardio - respiratory endurance Is defined as: “the ability to of the whole body to work continuously (over a long period of time)”

4. THE ABILITY FOR THE HEART, LUNGS AND BLOOD VESSELS TO DELIVER ADEQUATE AMOUNTS OF OXYGEN AND NUTRIENTS TO THE CELLS TO MEET THE DEMANDS OF PROLONGED PHYSICAL ACTIVITY. In other words, it means to work using your whole body and you do that working with oxygen.

7. Task: List 5 activities which help promote cardio - respiratory endurance. List some benefits of improving cardio respiratory fitness.

8. 5 activities which help promote cardiovascular fitness. Running (long duration) Cycling Rowing Skipping Trampolining Swimming benefits of improving cardiovascular fitness. You can work longer or harder before becoming exhausted You can do the same amount of work with less effort You recover from work more quickly

9. Efficient cardiovascular system During physical activity a higher amount of energy is required to carry out the work. The heart, lungs and blood vessels have to deliver more O2 to accomplish the task. Only an individual with a high cardiovascular endurance will be able to deliver with ease. An individual with low CV rate will have to work harder thereby leading to fatigue.

10. Cardiovascular exercise The main objective of these exercises is to improve the capacity of the cardiovascular system. The heart like any other muscle must be overloaded. This can be accomplished by aerobic exercise. What is important here is the F.I.T.T principle.

11. F.I.T.T. Principle The FITT principle should be applied to the training of any sport…this means: F requency – how often you train per week. I ntensity – how hard you work/exercise. I.e which training zone your targeting. T ime – duration you work for/ how long your training lasts T ype – what type of training activity you do

12. Frequency Ideally it should be at least 4-5 times a week. Although even if aerobic training is done 3 times a week it will help maintain good cardiovascular fitness

13. Cardio-respiratory endurance training zones Intensity means how hard a person should exercise. Whenever you exercise you must raise your heart rate to be within this zone. This can be calculated as shown: Estimate your maximal heart rate (MHR)= 220- age Heart rate reserve (HRR)= MHR-pulse 70% of HRR+pulse=x 80%of HRR+pulse=y CV zone= between x+y

14. Time It is recommended that a person maintains this HR for a period of 15 mins up to an hour. If a person is training at 80% of HRR then 15-20mins would be enough but if a person trains between 60-70% of HRR then at least 30 mins is required.

15. Type The training activity must be a type of exercise that will improve aerobic fitness..eg Continuous training, fartlek, aerobics, interval training or circuits. running, cycling, swimming and cv machines in gyms(rower, cross trainer, step machine and bike) will all benefit aerobic training.

16. What are the results of training? The lungs will be more effective- there is an Increase in the amount of air taken in on Each breath The size of the heart Will increase, allowing more blood to be pumped per beat. More oxygen will reach The muscles more quickly, Allowing a person to work longer and harder