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Cardiorespiratory Exercise & Fitness

Cardiorespiratory Exercise & Fitness. Chp. 3 & 4 www.wou.edu/~timkeng for notes. Health Related Fitness. Body Composition – lean to fat mass Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility. Coming next week. What is it?.

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Cardiorespiratory Exercise & Fitness

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  1. Cardiorespiratory Exercise & Fitness Chp. 3 & 4 www.wou.edu/~timkeng for notes

  2. Health Related Fitness • Body Composition – lean to fat mass • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility Coming next week.

  3. What is it? • The best indicator of overall health • The body’s efficiency to work & respond to work • Cardio – heart & blood vessels • Respiratory – lungs • Ability of lungs, heart & blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

  4. Indicator of Cardio Fitness • VO2Max or Maximal Oxygen uptake • Indicates efficiency of the cardiorespiratory system • The amount of oxygen the body can use in aerobic and anaerobic activity • Has an upper limit • Testing of… • 1 mile walk, 1.5 mile run, Step test, Bike test

  5. What’s that? • What’s Aerobic • Prolonged activity that requires oxygen to continue • Examples??? • List as many as you can w/ a neighbor • What’s anaerobic? • Shorter bouts of activity that do not require oxygen to continue • Uses ATP/CP (immediate) & nonoxidative (cellular glucose & glycogen) • Examples??? • List as many as you can w/ a neighbor

  6. And… • Which is more important to overall health? • Aerobic or Anaerobic? • Why? • And if aerobic is more important, then how do you improve that system?

  7. How to… • F.I.T.T. • What does that stand for? • Frequency – how often • Intensity – how hard • Time – how long • Type – aerobic or anaerobic; long distance running or wt. training

  8. OK – but that doesn’t help much… • Unless you have a goal and know where you’re starting from • i.e., your current fitness level • Principle of Specificity • Principle of Overload

  9. More specifics… • Frequency – 3-6 days/week • Intensity – 40-50% to 85-95% • Talk Test • Time – 20-30 min. to several hours • Type – aerobic or anaerobic or both

  10. 220 - age = xxx - RHR (resting HR) = yyy x intensity (40%; .40) = zzz + RHR = HR in bpm (one end of THZ) 220 - 20 = 200 - 60 = 140 140 x .60 x .80 = 84 = 112 + 60 + 60 = 144 = 172 144 – 172 = THZ INTENSITYTarget Heart Zone (THZ) Formula

  11. What else do you want to know? • ???

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