CARDIORESPIRATORY ENDUCANCE HEART / LUNGS / BLOOD AND THE BODY Cardiorespiratory Endurance The most important component of physical fitness, and best indicator of overall health. The measure of how efficiently our bodies work: oxygen uptake / distribution and utilization. Hypokinetic diseases: diseases due to the lack of activity. Hypertension, heart disease, obesity, cancer etc.. Aerobic / Anaerobic Exercise Aerobic Exercise Low to moderate intensity exercises. Body requires oxygen to produce energy (ATP). Walking, jogging, swimming, cycling, etc. Anaerobic Exercise High intensity exercises. Exercise that doesn’t need oxygen to produce energy. 2-3 minutes of high energy bursts. 100, 200, 400 meter sprints, weight lifting, etc. Benefits of Aerobic Exercise Higher maximum oxygen uptake Increase in oxygencarrying capacity of the blood. Decrease in resting heart rate Increase cardiac output & stroke volume. Lower heart rate at given workloads. Increase number & size of mitochondria. Increase number of functional capillaries. Increased recovery time. Decreased blood pressure & blood lipids. Assessing Cardio. Endurance Determining maximal amount of oxygen the human body is able to utilize in 1 minute. 1.5 mile Run Test 1.0 Mile walk test Step Test (3 min.) Astrand-Ryhming Test 12-Minute Swim Test Blood Pressure/Heart Rate Assessment Find pulse / count 30 seconds / multiply by 2 = resting heart rate / beats per minute – (bpm). Bradycardia = slower heart rate than normal (below 40 bpm). Systolic Blood Pressure – pressure on artery walls during heart contractions. Diastolic Blood Pressure – pressure on arteries during rest phase of heart contractions.