Physical Activity & Health e4 Chapter 04

Chapter 4 The Heart of Physical Activity: Cardiorespiratory Endurance

Components of Health-Related Physical Fitness Cardiorespiratory endurance •

Refers to the ability of the circulatory and respiratory systems to supply oxygen and fuel to the body during sustained physical activity.

Aerobic physical activity •

Body’s larger muscles move in a rhythmic manner for a sustained period of time and increase the body’s need for oxygen.

Benefits of Aerobic Fitness

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The Circulatory System

The Heart

FITT Formula Frequency •

How often you exercise.

Intensity •

How hard you exercise.

Time •

How long you exercise.

Type •

What kind of exercise you choose.

Designing Your Cardiorespiratory Fitness Program Frequency •

ACSM recommends exercising 3 to 5 days a week

Intensity or how hard – three methods •

Between 64 and 95 percent of your maximum heart rate.

•

Between 40 and 89 percent of your heart rate reserve.

•

Between 5 and 8 of your rating of perceived exertion.

Classification of Aerobic Exercise Intensity Measurements

Monitoring Your Intensity

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How to Find Your Pulse

Monitoring Your Intensity

Monitoring Your Intensity

Designing Your Cardiorespiratory Fitness Program Time or duration •

An exercise session of 20–60 minutes is recommended to gain significant aerobic benefits.

Type of activity •

Uses larger muscle groups and is rhythmic in nature.

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity

Choosing an Activity