Download Student Notes Cardio Respiratory Endurance

Student Notes
The ability of the
circulatory and
respiratory systems to
supply oxygen to the
rest of the body during
physical activity.
 Helps your heart and
lungs function more
efficiently.
 Can be improved by
exercising slightly
longer each time you
engage in physical
activity

Some exercises
associated with it are
running, jogging, and
swimming.
 Your heart and lungs
can become weaker if
you don’t exercise.

Cardio Respiratory Endurance
It is the ability of the
circulatory and
respiratory systems to
supply oxygen during
sustained physical
activity.
 Helps your heart and
lungs function more
efficiently. Improves
your metabolic rate;
burns calories; resting
metabolic rate is raised.
Can improve insulin
sensitivity which helps
metabolism.

Some exercises are
running the mile, pacer,
soccer, briskly walking,
and football.
 Cardio improves the
functioning of your
immune system.

Cardio Respiratory Endurance
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The ability to bend
and move the joints
through a full range
of motion.
Can decrease the
likelihood of having
accidents, prevents
arthritis.
Can be improved by
using the FITT
formula and stretch
often.
Flexibility

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Exercises: static
stretching- stretching
the muscles until a
pull is felt. Ballistic
stretching- rapidly
stretching with a
bouncing movement.
V-sit and reach
assesses our
flexibility by
measuring how far
you can move
forward.

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The ability of the muscles
to continue to perform
without fatigue.
It helps you to perform
everyday tasks. Your body
comp can be improved by
increasing muscle tissue
and decreasing fat tissue.

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You can improve by using
weights or weight
machines with less
resistance and more reps
(lighter weights used
repeatedly)
Exercises associated are
weight training- barbell or
dumbbell, weight
machines, push ups, sit
ups, and pull ups.
Before and after training
sessions you should warm
up and cool down.
Muscular Endurance
The ability of the
muscle to continue to
perform without failure.
 Needs regular training
and continuous care.
Can make you less tired
during continuous
workouts. Can give you
better posture.
 Can improve by weight
training, repetitive
lifting and less
resistance.

Some exercises
associated with it are
free weight lifts, weight
machine lifting, push
ups, and sit ups.
 You can use the SMART
and FITT formula to
develop a conditioning
program for muscular
endurance.

Muscular Endurance
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The percentage of fat
tissue and lean tissue
in the body.
Risk of developing
cardiovascular
diseases such as
cancer, heart disease
goes up with poor
body comp.
Caloric intake must
be less than
expenditure in order
to lose weight


Exercises include
aerobics, biking, and
swimming.
You can determine if
you have too much
body fat by pinching
a fold of fat under
your arm.
Body Composition

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The percentage of fat
tissue and lean tissue
in the body.
It deals with how
much fat is in your
body and can affect
how long you live.
You can improve it by
keeping track of and
control of how much
fat enters your body


Exercises to improve
this component
include lifting,
running, and
swimming.
Keeping a healthy
weight and amount of
body fat can help
determine how long
you will live.
Body Composition
The maximum
amount of force that
a muscle can produce
in a single effort.
 It affects your health
by getting rid of fat
tissue and replacing it
with muscle tissue
 You improve by doing
resistance exercises
such as weight
training.

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Some exercises
associated with it are
benching, crunches,
free weights, pull
ups, and push ups
Foods that are high in
protein can help you
build muscle but
eating fatty foods can
make it difficult to
gain muscle.
Muscular Strength
The ability of the
circulatory and
respiratory systems to
supply oxygen to the
body during sustained
physical activity
 It helps your heart and
lungs function more
efficiently and improves
your metabolic rate
 You can improve it by
doing activities that
increase your heart
rate.

Activities associated
with it are: running,
jogging, bicycling,
swimming, jumping
rope and dancing
 It helps healthful aging
because physical
activities that promote
cardio endurance
activate antioxidants

Cardio-Respiratory Endurance
The ability of the
circulatory and
respiratory systems to
supply oxygen during
sustained physical
activity
 It helps your heart and
lungs function more
efficiently and improves
your metabolic rate and
your immune system
 Can improve by
participating in aerobic
exercises: jumping,
swimming, and running

Bicycling, basketball,
football, xc, swimming,
skiing, and soccer
 Only about ½ of the
young people in the US
regularly participate in
cardio activities
 Running and jogging
can burn a LOT of
calories

Cardio Respiratory Endurance
The maximum amount
of force that a muscle
can produce in a single
effort
 It can effect your
health by maintaining
correct posture,
enjoying sports without
tiring, and reducing
risks of lower back pain
and injury.
 You can improve by
doing 3 sets of 10-12
repetitions (weights)

Exercises associated
with this are: bench
press, sit ups, push
ups, curls, and pull ups
 Warm up for 3-5
minutes by jogging or
walking (before lifting)

Muscular Strength
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The ability of muscles
to continue to
perform without
fatigue
It helps you perform
everyday tasks such
as washing the
dishes, walking, and
walking the dog
You can improve by
increasing muscle
mass and decreasing
body fat

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Some exercises
associated are weight
lifting, sit ups, push
ups, jumping rope,
and shoulder dips
3 types of endurancecontinuous tension,
repetitive and
dynamic, and prolong
intense contraction
Muscular Endurance
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It is the ability to
bend and move the
joints through a full
range of motion
It decreases the
likelihood of accidents
and helps prevent
pain
It continuously
practice stretching for
15-30 minutes by
stretching each
muscle for 15-30
seconds
Flexibility


Any easy way to
measure flexibility is
the v-sit and reach.
The longer you hold a
stretch the more
flexible you become
Exercises◦
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Across the body
Ankle flex
Calf stretch
Lateral stretch
Side launch
Sit and reach
Spine twist
The maximum
amount of force a
muscle can produce
in a single effort
 It affects your health
by helping to keep
you in shape and
helps with posture
 You can improve it by
weight training,
exercising, and being
active

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Exercises associated
are
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Muscular Strength
Lifting
Running
Sit ups
Push ups
And jumping rope
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The percentage of
fat tissue and lean
tissue in the body
If you have too
much fat tissue it
could cause you to
be overweight


You can improve
your body
composition by
retaining a health
diet and exercising
regularly
Some exercises
associated with it
are
◦ Jogging, swimming,
dancing, cycling,
aerobics, and walking
Body Composition



Cardio is the ability of
the circulatory and
respiratory system to
supply oxygen during
sustained physical
activity
Helps your heart and
lungs function
efficiently
Improves your
metabolic rate


You can improve by
running, exercising,
and burning calories
Examples:
◦ Running, soccer,
basketball, swimming
Cardio-Respiratory Endurance


Ability of the
circulatory and
respiratory systems
to supply oxygen to
the rest of the body
during sustained
physical activity
Makes heart and
lungs function more
efficiently and
improves metabolic
rate


Improve by running,
jumping rope, roller
blading
Exercises
◦ Jogging, running, xc,
extreme hopscotch,
par-kor, cup stacking??
Cardio-Respiratory Endurance
The ability to bend and move
joints through a full range of
motion
 It helps prevent injuries by
allowing you to move more
easily without pain.
 It also helps prevent arthritis
 You can improve it by
regularly stretching

Flexibility
Static stretching is stretching
the muscle at a point where
a pull is felt for 15-30
seconds
 Ballistic stretching is rapidly
stretching the muscle with a
bouncing movement
 Some exercises associated
with flexibility are:

◦
◦
◦
◦
◦
◦
◦
Across the body
Ankle flex
Calf stretch
Lateral stretch
Side launch
Sit and reach
Spine twist


Flexibility is the
ability to bend and
move the joints
through a full range
of motion
Helps your health by
improving the quality
of your life. You can
bend and move more
easily. Reduces the
likelihood of having
accidents and injuries
Flexibility


You can improve your
flexibility by
stretching 2-3 times
per week
Exercises
◦
◦
◦
◦
V-sit and reach
Sit and reach
Across the body
Ankle flex



The maximum amount of
force a muscle can
produce in a single effort
Helps to maintain good
posture, lower back pain,
chance for injuries are
reduced
Increases muscle mass,
decreases fat tissue



All students are tested on
their muscular strength
through national fitness
tests
Increase repetitions, do
harder exercises, more
workout sessions per
week, workout for longer
periods of time
Exercises
◦
◦
◦
◦
◦
◦
◦
Muscular Strength
Weight training
Free weights
Weight machines
Pull ups
Push ups
Curls
Curl ups
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To perform without
muscular fatigue
Using repetitions at
a mediocre weight
Affects health by
giving you definition
and more power
Increases strength
and improves your
body comp

Exercises
◦ Curls, shuttle run,
pull ups, push ups,
curl ups

Improve by:
◦ Repetitions
◦ Easy weights
Muscular Endurance


Is the percentage of
fat tissue and lean
tissue in the body
It effects your health
because if you have
to much adipose fat
(accumulated) you
have a higher risk of
developing cardio
vascular diseases
Your caloric
expenditure has to be
higher than the
caloric intake
 Exercises: running,
swimming, crunches,
pull ups, sit ups,
lunges, bicep curls,
tricep dips, rows, leg
lifts, etc…
 Healthy % of body fat
for teenagers:
Males : 11 to 17
Females: 16 to 24
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Body Composition