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Increasing Cardiorespiratory

Endurance

Chapter 3Chapter 3

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Physical Fitness

Physical FitnessPhysical Fitness– Performance-related fitnessPerformance-related fitness– Health-related fitnessHealth-related fitness

Physical Activity vs. ExercisePhysical Activity vs. Exercise– Physical Activity examples- raking Physical Activity examples- raking

leaves, cleaning house, or climbing leaves, cleaning house, or climbing stairsstairs

– Exercise example-jogging, basketball, or Exercise example-jogging, basketball, or dancingdancing

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Components of Performance-Related Fitness

SpeedSpeed PowerPower BalanceBalance CoordinationCoordination Agility Agility Reaction timeReaction time

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Components of Health-Related Fitness

Cardiorespiratory enduranceCardiorespiratory endurance

Muscular strengthMuscular strength

Muscular enduranceMuscular endurance

FlexibilityFlexibility

Body compositionBody composition

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Cardiorespiratory Endurance

Cardiorespiratory endurance is the ability Cardiorespiratory endurance is the ability to take in, deliver, and extract oxygen for to take in, deliver, and extract oxygen for physical workphysical work

Also called Also called aerobic capacityaerobic capacity(maximum oxygen consumption)(maximum oxygen consumption)

Aerobic Aerobic means “with oxygen”means “with oxygen” For health, this is the most For health, this is the most important componentimportant component of physical fitnessof physical fitness

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Long-Term Effects of Cardiorespiratory Training

Resting heart rate Resting heart rate decreases 15 to 20 decreases 15 to 20 beats per minutebeats per minute

Stroke volume Stroke volume increasesincreases

Cardiac output Cardiac output increases during increases during maximal effortmaximal effort

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Long-Term Effects of Cardiorespiratory Training

(2) Total blood volume increases, lowering Total blood volume increases, lowering

blood viscosity blood viscosity

Heart volume and heart weight increaseHeart volume and heart weight increase

Vital capacity and maximal pulmonary Vital capacity and maximal pulmonary ventilation increase while residual volume ventilation increase while residual volume decreasesdecreases

Aerobic capacity increases 5% to 25% in Aerobic capacity increases 5% to 25% in previously untrained, healthy adultspreviously untrained, healthy adults

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Cardiorespiratory Endurance and Wellness

Consistent participation in exercise is Consistent participation in exercise is necessary to improve healthnecessary to improve health

Regular aerobic exercise reduces many Regular aerobic exercise reduces many risks associated with cardiovascular risks associated with cardiovascular diseasedisease

Seventy percent of American adults are Seventy percent of American adults are inactive or marginally activeinactive or marginally active

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Principles of Conditioning

Intensity—Degree of vigorousness Intensity—Degree of vigorousness of an exercise sessionof an exercise session

Frequency—Number of days of Frequency—Number of days of participation each weekparticipation each week

Time/Duration—Length of time of Time/Duration—Length of time of each exercise sessioneach exercise session

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Recommendation for Exercise

Every U.S. adult should accumulate 30 Every U.S. adult should accumulate 30 minutes or more of moderate intense minutes or more of moderate intense physical activity on most and preferably all physical activity on most and preferably all days of the week.days of the week.

American College of Sports American College of Sports Medicine Medicine and Centers for and Centers for Disease ControlDisease Control

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Principles of Conditioning

Progression—Systematic, gradual Progression—Systematic, gradual application of overload to improve application of overload to improve fitnessfitness

Overload—Subjecting the body to Overload—Subjecting the body to unaccustomed stress by increasing a unaccustomed stress by increasing a work level (intensity, frequency, or work level (intensity, frequency, or duration)duration)

Specificity—Physical adaptations are Specificity—Physical adaptations are specific to the type of exercisespecific to the type of exercise

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Warming Up for Exercise

The purpose of warm-up is to prepare The purpose of warm-up is to prepare the body for activitythe body for activity

Heart rate should gradually increase and Heart rate should gradually increase and the person should start to sweatthe person should start to sweat

Warm-up can be tailored to the activity Warm-up can be tailored to the activity and should last about 5 to 10 minutesand should last about 5 to 10 minutes

Passive warm-up should not be used to Passive warm-up should not be used to replace active warm-upreplace active warm-up

Stretch only after warming upStretch only after warming up

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Cooling Down from Exercise

Cooldown should last about 8 to 10 Cooldown should last about 8 to 10 minutesminutes

First, walk or do some other light First, walk or do some other light activity; then stretchactivity; then stretch

Cooldown boosts circulation needed for Cooldown boosts circulation needed for recovery, reducing stress on the heartrecovery, reducing stress on the heart

Cooldown speeds the removal of lactic Cooldown speeds the removal of lactic acid which causes muscle fatigueacid which causes muscle fatigue

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Selecting an Activity

Choose any rhythmic, continuous activity Choose any rhythmic, continuous activity that uses large muscle groups and can be that uses large muscle groups and can be performed for extended periods of timeperformed for extended periods of time

Select activities based on:Select activities based on:– Personal objectivesPersonal objectives– Skill levelSkill level– Availability of equipmentAvailability of equipment

and facilitiesand facilities– Availability of instructionAvailability of instruction– ClimateClimate– InterestsInterests

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Selecting an Activity (2)

Cross-training is the Cross-training is the participation in a variety of participation in a variety of activities for the purpose of activities for the purpose of developing physical fitnessdeveloping physical fitness

Cross-training relieves Cross-training relieves boredom and reduces risk of boredom and reduces risk of stress-related injuriesstress-related injuries

Don’t “play yourself into Don’t “play yourself into shape”; get into shape to playshape”; get into shape to play

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Environmental Conditions - Heat-Related

Physical activity increases body heat Physical activity increases body heat levelslevels

Hyperthermia—Abnormally high body Hyperthermia—Abnormally high body temperature that can cause illness or temperature that can cause illness or deathdeath

Heat exhaustion—A serious condition Heat exhaustion—A serious condition characterized by dizziness, fainting, characterized by dizziness, fainting, rapid pulse, and cool skinrapid pulse, and cool skin

Heat stroke—A life-threatening, Heat stroke—A life-threatening, medical emergencymedical emergency

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Hydration and Fluid Consumption

Dehydration- excessive water lossDehydration- excessive water loss– Can lead to inadequate oxygen deliveryCan lead to inadequate oxygen delivery– Results in lowered blood volumeResults in lowered blood volume– Creates inability for body to dispel heatCreates inability for body to dispel heat

Helpful HintsHelpful Hints– Thirst not good indicator of dehydrationThirst not good indicator of dehydration– Drink 6-8 oz. Every 15 minutes during exerciseDrink 6-8 oz. Every 15 minutes during exercise– Replace fluid after exerciseReplace fluid after exercise– If exercising >60 minutes, mixIf exercising >60 minutes, mix sugar and sodium with watersugar and sodium with water

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Guidelines for Exercising in the Heat

Take precautions when the temperature is Take precautions when the temperature is above 80°F or the relative humidity is above above 80°F or the relative humidity is above 60%60%

Allow yourself time to acclimate to the heat Allow yourself time to acclimate to the heat and keep your body’s fluid levels normaland keep your body’s fluid levels normal

Modify your programModify your program

Don’t take salt tabletsDon’t take salt tablets

Use sunscreen if it’s sunny or hazyUse sunscreen if it’s sunny or hazy

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Exercising in the Cold Hypothermia—Abnormally low body Hypothermia—Abnormally low body

temperaturetemperature

Frostbite—Can cause permanent damage Frostbite—Can cause permanent damage or loss of a body part due to gangreneor loss of a body part due to gangrene

When exercising in the coldWhen exercising in the cold– Protect exposed skinProtect exposed skin– Use a stocking cap to cover your headUse a stocking cap to cover your head– Dress in insulating layers of clothingDress in insulating layers of clothing

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Increasing Cardiorespiratory Endurance

Chapter 3Chapter 3