Cardiorespiratory endurance

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<ol><li> 1. Aerobic Fitness </li><li> 2. CARDIORESPIRATORY ENDURANCE <ul><li>The ability of the lungs, heart, and blood vessels to deliveradequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.</li></ul><ul><li>The most important component of physical fitness and best indicator of overall health </li></ul><ul><li>A measure of how efficiently our bodies work </li></ul></li><li> 3. Basic Physiology </li><li> 5. Fit Individual <ul><li>During prolonged exercise, an individual with a high level of cardiorespiratory endurance is able to deliver the required amount of oxygen to the tissues easily. </li></ul></li><li> 6. Unfit individual <ul><li>Has to work the cardiorespiratory system much harder; the heart has to work at a higher rate, less oxygen is delivered to the tissues, and consequently, the individual fatigues faster.</li></ul></li><li> 7. <ul><li>Hence, the higher capacity to deliver and utilize oxygen indicates a more efficient cardiorespiratory system.</li></ul></li><li> 8. Aerobic and Anaerobic Exercise <ul><li>Aerobic Exercise </li></ul><ul><li>energy required to perform cardiorespiratory activities is generated through aerobic (oxygen-using)metabolism </li></ul><ul><li>e.g. walking, aerobic dance,</li></ul><ul><li>cycling,etc. </li></ul></li><li> 9. <ul><li>Anaerobic exercise </li></ul><ul><li> activities that do not require oxygen to generate the energy for muscular activity. </li></ul><ul><li>- intensity is so high that oxygen cannot be delivered and utilized to produce energy </li></ul><ul><li>- can be carried out for only short periods 2-3 minutes.</li></ul></li><li> 10. Benefits of Aerobic Training<ul><li>Highermaximal oxygen uptake (VO2max )</li></ul><ul><li><ul><li>increase in the amount of oxygen the body is able to use during physical activity </li></ul></li></ul><ul><li><ul><li>allows one to exercise longer &amp; more intensely before becomingfatigued. </li></ul></li></ul><ul><li><ul><li>Asmuch as 30% increase in people with verylow initial levels of fitness</li></ul></li></ul></li><li> 11. Benefits of Aerobic Training<ul><li>2.Increase in oxygen-carrying capacity of the blood</li></ul><ul><li><ul><li>Red blood cell (hemoglobin) count</li></ul></li></ul><ul><li>3.Increase in cardiac muscle strength </li></ul><ul><li><ul><li>heart responds to training by increasing in strength and size </li></ul></li></ul><ul><li><ul><li>stronger heart, more forceful contraction which aids to eject more blood w/ each beat ( Stroke volume ) </li></ul></li></ul></li><li> 12. Benefits of Aerobic Training<ul><li>4.Decrease in Resting Heart Rate</li></ul><ul><li><ul><li>by 10 20 beats per minute (bpm) after 6-8 weeks of training </li></ul></li></ul><ul><li><ul><li>A reduction of 20 bpm saves the heart about 10,483,200 beats per year. </li></ul></li></ul><ul><li>5. Lower heart rate at a given workloads </li></ul></li><li> 13. Benefits of Aerobic Training<ul><li>6. Increase in the number and size of the mitochondria </li></ul><ul><li>7. Increase in number of functional capillaries </li></ul><ul><li>- more gas exchange can take place </li></ul><ul><li>8. Faster recovery time </li></ul><ul><li>9. Lower blood pressure &amp; blood lipids </li></ul><ul><li>- reduces major risk factor for stroke &amp; coronary heart disease</li></ul><ul><li>- lower levels of fats </li></ul></li><li> 14. Benefits of Aerobic Training<ul><li>9. Lower blood pressure &amp; blood lipids </li></ul><ul><li>- reduces major risk factor for stroke &amp; coronary heart disease</li></ul><ul><li>- lower levels of fats ( such as cholesterol and triglycerides) </li></ul></li><li> 15. READINESS FOR EXERCISE <ul><li>If you are not exercising regularly, are you willing to stop contemplating and give exercise a try? </li></ul></li><li> 17. Common reasons people give for not being active <ul><li> I dont have the time </li></ul><ul><li> its too inconvenient </li></ul><ul><li> I dont enjoy it </li></ul><ul><li> Im no good at it </li></ul><ul><li> Im not fit so avoid activity </li></ul><ul><li> I have no place to be active especially in bad weather </li></ul><ul><li> I am too old </li></ul></li><li> 18. Reasons for Doing PA <ul><li>I do it for my HEALTH. </li></ul><ul><li>To improve my appearance. </li></ul><ul><li>I enjoy it! </li></ul><ul><li>It relaxes me. </li></ul><ul><li>I like the challenge and sense of personal accomplishment I get from physical activity </li></ul><ul><li>I like the social involvement I get </li></ul><ul><li>Competition is the main reason I enjoy it </li></ul><ul><li>Makes me feel good about myself </li></ul><ul><li>Provides opportunities to get fresh air </li></ul></li><li> 19. FITT formula </li><li> 20. Level 1 Level 2 Level 3 Level 4 F= All or most days/weekI-ModerateT=30+mins LIFETIME PHYSICAL ACTIVITY Walking to school, Climbing stairs Washing windows/ clothes/ car, Cleaning your room, working in your yard, basic household chores Walking , jogging, bicycling, swimming, aerobics Aerobic Activities Active Sports Basketball, Tennis, volleyball, Badminton, Table tennisFlexibility Strength &amp; Muscular Endurance Rest or Inactivity F= 3-6 days/weekI-Moderate-Vigorous T=20+mins F= 3-7 days/weekI-StretchingT=15-60 Sec. 1-3 sets F= 2-3 days/weekI-Muscle overload T = 8-12 reps,1-3 sets F= Infrequent, I-LOW, T= Short </li><li> 21. Intensity of Exercise <ul><li>Cardiorespiratory development occurs when the heart is working between 40 and 85 percent of the heart rate reserve. </li></ul><ul><li>Unfit individuals should use a 40 to 50 percent training intensities </li></ul><ul><li>Increase in maximal oxygen uptake (VO2max) are accelerated when the heart is working closer to 85 percent of HRR</li></ul></li><li> 22. Determining Intensity <ul><li>Estimate Maximal Heart Rate (MHR) </li></ul><ul><li><ul><li>MHR= 220 - age</li></ul></li></ul><ul><li>Check Resting Heart Rate (RHR) </li></ul><ul><li>Determine HRR </li></ul><ul><li><ul><li>HRR= MHR - RHR </li></ul></li></ul><ul><li>Calculate training intensities (TI) at 40-85% usingKarvonen Formula . </li></ul></li><li> 23. Rate of Perceived Exertion <ul><li>An alternative method of prescribing intensity of exercise </li></ul><ul><li>Using the scale, a person subjectively rates the perceived exertion of difficulty of exercise when training in the appropriate target zone.</li></ul></li><li> 24. RPE Scale </li><li> 25. Duration of Exercise <ul><li>General recommendation is to train between 20 and 60 minutes per session depending on the intensity. </li></ul><ul><li>20 to 30 minutes aerobic exercise recommended per session. </li></ul><ul><li>Accumulating 30 minutes or more of moderate-intensity of activity throughout the day can provide substantial health benefits </li></ul></li><li> 26. Intermittent exercise bouts <ul><li>Three 10-minute exercise sessions per day (separated by at least 4 hours), at approximately 70 percent of maximal heart rate, also produce training benefits.</li></ul></li><li> 27. Frequency<ul><li>ForWeight-loss programs </li></ul><ul><li>- 45 to 60-minuteexercise sessions of a low-to-moderate intensity, conducted5 6 days per week .</li></ul><ul><li>Three 20- to 30-minute training sessions per week, nonconsecutive days, will maintain cardiorespiratory fitness for as long as the heart rate is in appropriate target zone. </li></ul></li><li> 28. Mode of Exercise <ul><li>Exercise that develops cardiorespiratory system has to beAerobicin nature. </li></ul><ul><li>Aerobic exercise has to involve themajor muscle groupsin the body, and it has to berhythmicandcontinuous .</li></ul><ul><li>Modality of aerobic exercise that gained popularity in recent years iscombined upper-lower-body exercise . </li></ul></li><li> 29. <ul><li>Combined upper-lower body exercise is designed to provide resistance to the arms during lower body physical activity. </li></ul><ul><li>The more muscle mass that is involved during aerobic activity, the higher the oxygen and energy demands of the activity thus, resulting in cardiorespiratory development.</li></ul></li><li> 30. CHOICES OF AEROBIC ACTIVITIES </li><li> 31. Cross-training <ul><li>Combination of aerobic activities that contribute to overall fitness </li></ul><ul><li>Aerobic activity should be supplemented with strength and flexibility exercises. </li></ul></li><li> 32. CHOICES OF AEROBIC ACTIVITIES <ul><li>Walking</li></ul><ul><li>Hiking </li></ul><ul><li>Jogging </li></ul><ul><li>Aerobic dance </li></ul><ul><li>Swimming </li></ul><ul><li>Water aerobics </li></ul><ul><li>Cycling </li></ul><ul><li>Spinning / Indoor Cycling </li></ul><ul><li>Rope Skipping </li></ul><ul><li>In-line skating </li></ul><ul><li>Rowing </li></ul><ul><li>Stair Climbing </li></ul><ul><li>Racquet Sports </li></ul></li></ol>


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