KIN 527, Ch. 3 notes
KIN 527, Ch. 3 notes KIN 527
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This 2 page Class Notes was uploaded by Xxxxxxx on Saturday February 13, 2016. The Class Notes belongs to KIN 527 at University of New Hampshire taught by Eric Morris in Spring 2016. Since its upload, it has received 21 views. For similar materials see Scientific Foundations of Health and Fitness in Kinesiology at University of New Hampshire.
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Date Created: 02/13/16
Chapter 3 Notes▯ Cardiorespiratory Endurance: Assessment and Prescription▯ ▯ • Cardiorespiratory endurance: The ability to perform aerobic exercises for a prolonged ▯ ▯ period of time. ▯ • Aerobic Exercise: A common term to describe all forms of exercise that primarily use the aerobic energy system and that are designed to improve cardiorespiratory ﬁtness.▯ • It promotes weight loss and reduced the risk of cardiovascular disease. **THE MOST ▯ ▯ IMPORTANT COMPONENT OF FITNESS**▯ • The most valid measurement of cardiorespiratory ﬁtness is VO2max, or the maximum amount of oxygen the body can take in and use during exercise. This is a measure of both cardiorespiratory system and exercising skeletal muscles.▯ • Cardiovascular system: the heart and blood vessels▯ • Respiratory system: the lungs and muscles involved These systems work together in respiration▯ to deliver oxygen and nutrients throughout the body and • The Heart: two pumps in one; the right side pumps remove waste products. deoxygenated blood to the lungs through the “pulmonary Exercising them promotes a circuit” and the left side pumps oxygenated blood to higher demand for oxygen/ tissues through the “systemic circuit” ▯ nutrients. • Types of Blood Vessels: ▯ • Arteries: carry oxygenated blood AWAY from heart to body▯ • Veins: carry deoxygenated blood from body’s tissue to heart.▯ • (part of vein): Capillaries: thin-walled vessels that permit the exchange of gases (oxygen and carbon dioxide) and nutrients between the blood and tissues.▯ • Stroke Volume: the amount of blood that is pumped with each heartbeat▯ • Cardiac Output: the product of heart rate and stroke volume (amount of blood pumped per minute) HR x SV = CO▯ Alveoli: Tiny air sacs in the lungs that receive carbon dioxide and other waste from oxygen- • depleted blood. ▯ • Adenosine Triphosphate (ATP): A high-energy compound that is synthesized and stored in small quantities in muscle and other cells. **The breakdown of ATP results in a Two release of energy that can be used to fuel muscular contraction.**▯ systems in •naerobic: “without oxygen”; biochemical pathways that do not require oxygen muscle to produce energy (short-term exercise)▯ cells to •erobic: “With oxygen”; biochemical pathways that use oxygen to produce produce energy. (long-term exercise)▯ ATP ▯ •lycolysis: A process during which carbohydrates are broken down in cells. Much of the ANAEROBIC ATP pro ducting in muses cells occurs during glycolysis.▯ • Lactic Acid: a by-product of glucose metabolism, produced by intense exercise.▯ • Responses to exercise: changes that occur during exercise that help you meet the demands of the exercise and change back after exercise. (Sweating, breathing heavy, heart rate up, etc.)▯ • Adaptations to exercise: Semipermanent changes that occur over time with regular exercise. Adaptations can be reversed when a regular exercise program is stopped for an extended period of time. (Lower resting heart rate, endurance, VO2max more efﬁcient etc.)▯ An Aerobic Exercise Program: warm up (5-10 min low intensity exercise and light stretching), • workout (3-5 times a week, moderate intensity, 30-60min), cool down (5-10 min of low intensity and then 5-30 ﬂexibility)▯ • Training Threshold: the training intensity above which there is an improvement in cardiorespiratory ﬁtness. (50% of VO2max)▯ • Target Heart Rate (THR): the range the heart rates that corresponds to an exercise intensity of approximately 50%-80% VO2max. (improve aerobic capacity).▯ • Heart Rate Reserve (HRR): difference between your maximal heart rate and resting heart rate (HRR = HRmax - resting HR)▯ • Borg Rating of Perceived Exertion (RPE): subjective way of estimating exercise intensity based on a numerical scale of 6-20.▯ Cross Training: the use of a variety of activities for training the cardiorespiratory system.▯ • • Interval Training: type of training that includes repeated sessions or intervals of relatively intense exercise alternated with lower-intensity periods to rest or recover.▯ • Beneﬁts of Cardiorespiratory Fitness: lower risk of disease, feeling better, increased capacity to perform everyday tasks, improved self-esteem, body image.
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