Chapter 3: Cardiorespitory Endurance

-the ability of the body to perform prolonged, large muscle, dynamic exercises at moderate to high levels of intensity -having an understanding cardiorespiratory endurance exercise can help you design a ssafe and effective fitness program for many individual

- transports oxygen, nutrients, and other key substances to the organs and tissues that need them -picks up waste products where they can be used or expelled

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- 4 chambers -size of a fist -located just beneath the sternum - 2 seperate circulatory systems ----pulmonary circulation ---systemic circulation

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- the force exherted by blood on the walls of the blood vessels, created by the heart - two specific pressure measured ---Systolic ---Diastolic

- arteries carry blood away from the heart while the veins carry blood to the heart

- supplies oxygen to the body carries carbon dioxide away -pressure from the diaphragm and ribs allow air to flow from the lung tubes to air sacs called alveoli -gas exchange occur at the alveoli and allow oxygen to return to the heart and systemic system - tha ability to pick up and deliver oxygen is critical for the functioning of the body

- Metabolism is the sum of all chemical process necessary to maintain the body - metabolic rate- the efficiency at which your body uses energy -the body converts chemical energy from food to substances the cells can use as fuel -ATP is the basic form of energy used by cells - when cells need energy ATP is created, stored, and used efficiently

- Immediate Energy system (explosive) -Nonoxidative energy system (anaerobic) -oxidative energy system (aerobic) - these systems use different fuels and chemical processes and perform different, specific functions during exercise - energy systems can also be used during exercise in combination depending on intensity and duration of the exercise -physically fit people are effectively able to generate a higher metabolic rate than non-fit people

-improved cardiorepiratory functioning -improved cellular metabolism -reduced risk of chronic disease ---CVD ---cancer ---type two diabetes ---osteoporosis ---deaths from all causes -beter control of body fat - improved immune fuction -improved psychological and emotional well being

- 1 mile walk test - 3 min step test - 1.5 mile run walk test

- carotid artery- neck - radial artery- wrist - count beats for ten seconds and multiply by 6

-Frequency (3-5x a week) - Intensity (target heart rate) - Time (20-60 min) - type of activity - use wwarming up and cooling down concepts

- 220- your age= MHR - multiply MHR by 65%-90% ---unfit people should start at 55%