Cardiorespiratory Fitness

Lower risk of heart disease, reduce risk of diabetes, lower blood pressure, increase bone density, increase energy, assist in weight control

Two Ways: Aerobic Pathways produce most ATP Anaerobic ATP production is small and results in lactic acid production

Blood flow to muscles increases, ventilation of lungs increases, both aerobic and anaerobic pathways increase ATP levels

The body's maximum ability to transport and use oxygen during exercise.

Heart rate increases but will have a max. Cardiac output increases until it reaches its physiological ceiling. BP increases systolic diastolic stays the same.

As physical intensity heightens breathing rate follows. When 65% of VO2 max is reached breathing increases rapidly.

Lactic acid production remains low until intensity reaches 50-60% of VO2 max. Anything over anaerobic threshold lactic acid increases tremendously resulting in rapid fatigue.

1-3 mins calisthenics or large body movements 1-3 mins of walking at quickk pace 2-4 mins of light stretching (optional) 2-5 mins of jogging at a slow place

F - 3-5X Week I - 50- 80% of VO2 max, 70-90% max HR, Borg T - 20 - 60 min T - Large muscle mass; Continuous pattern

In phases. Starter Phase Slow Progression Phase Maintenance Phase

Prevents injury, helps with encouragement, prevents soreness, usually last 2-6 weeks

12-20 weeks, high intensity, 3-5X a week, 40 mins, intensity of 75% or higher

Cardiovascular function improves, skeletal muscle increase capacity for aerobic energy production, increase VO2 max, decrease flexibility, decrease body fat