Cardiorespiratory Cardiorespiratory FitnessFitness

Cardiorespiratory Cardiorespiratory FitnessFitness

What is What is CardiorespiratoryCardiorespiratory

Fitness?Fitness?

What is What is CardiorespiratoryCardiorespiratory

Fitness?Fitness?

The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of time for long periods of time

Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels

The ability of the whole The ability of the whole body to do physical activity body to do physical activity for long periods of time for long periods of time

Fitness of the heart, lungs, Fitness of the heart, lungs, blood, and blood vesselsblood, and blood vessels

What are the main What are the main components of the components of the Cardiorespiratory System?Cardiorespiratory System?

1.1. RESPIRATORY SYSTEMRESPIRATORY SYSTEM lungs, air passageslungs, air passages

1.1. RESPIRATORY SYSTEMRESPIRATORY SYSTEM lungs, air passageslungs, air passages

2. VASCULAR SYSTEM2. VASCULAR SYSTEM• blood, blood vesselsblood, blood vessels

2. VASCULAR SYSTEM2. VASCULAR SYSTEM• blood, blood vesselsblood, blood vessels

3. HEART 3. HEART • a fit heart is stronger, a fit heart is stronger, and can pump more and can pump more blood with fewer blood with fewer heart beatsheart beats

3. HEART 3. HEART • a fit heart is stronger, a fit heart is stronger, and can pump more and can pump more blood with fewer blood with fewer heart beatsheart beats

TOTAL CARDIORESPIRATORY

SYSTEM

EXERCISE EXERCISE HELPS KEEP HELPS KEEP THE VALVES THE VALVES

IN YOUR IN YOUR VEINS VEINS

WORKING WORKING EFFICIENTLYEFFICIENTLY

EXERCISE EXERCISE HELPS KEEP HELPS KEEP THE VALVES THE VALVES

IN YOUR IN YOUR VEINS VEINS

WORKING WORKING EFFICIENTLYEFFICIENTLY

MUSCLES PUMP BLOOD MUSCLES PUMP BLOOD THROUGH VEINSTHROUGH VEINS

MUSCLES PUMP BLOOD MUSCLES PUMP BLOOD THROUGH VEINSTHROUGH VEINS

Closed ValvesClosed Valves

VeinVein

Open Open ValveValve

MusclesMusclesSqueezeSqueeze

MusclesMusclesSqueezeSqueeze

VeinVein

Blood PushedBlood PushedThrough ValveThrough Valve by Musclesby Muscles

VeinVein

WHAT HAPPENS TO THE CARDIORESPIRATORY

SYSTEM DUE TO A LACK OF EXERCISE AND

POOR NUTRITION?

VERICOSE VEINSVERICOSE VEINS

ATHEROSCLEROSISATHEROSCLEROSIS is a build-up of is a build-up of

deposits inside an deposits inside an arteryartery

ATHEROSCLEROSISATHEROSCLEROSIS is a build-up of is a build-up of

deposits inside an deposits inside an arteryartery

UNHEALTHY ARTERYUNHEALTHY ARTERYHEALTHY ARTERYHEALTHY ARTERY

CORONARY ARTERIESCORONARY ARTERIES

HEART ATTACKHEART ATTACK

LUNGSLUNGS

EXERCISED LUNG

DECONDITIONED LUNG

DAILY AEROBIC EXERCISE

KEEPS YOUR

LUNGS FIT AND

HEALTHY

WHAT ARE SOME WHAT ARE SOME BASIC FACTS BASIC FACTS ABOUT THE ABOUT THE

HEART?HEART?

WHAT ARE SOME WHAT ARE SOME BASIC FACTS BASIC FACTS ABOUT THE ABOUT THE

HEART?HEART?

IT IS A MUSCLEIT IS A MUSCLEPUMPS BLOOD AND OPUMPS BLOOD AND O22

BEATS ABOUT 70 TIMES PER BEATS ABOUT 70 TIMES PER MINUTEMINUTEA FIT PERSON’S HEART A FIT PERSON’S HEART BEATS FEWER TIMES PER BEATS FEWER TIMES PER MINUTEMINUTE

IT IS A MUSCLEIT IS A MUSCLEPUMPS BLOOD AND OPUMPS BLOOD AND O22

BEATS ABOUT 70 TIMES PER BEATS ABOUT 70 TIMES PER MINUTEMINUTEA FIT PERSON’S HEART A FIT PERSON’S HEART BEATS FEWER TIMES PER BEATS FEWER TIMES PER MINUTEMINUTE

AEROBIC EXERCISEAEROBIC EXERCISE

CONTINUOUS - 20 MINUTESCONTINUOUS - 20 MINUTES

RYTHMICALRYTHMICAL

REPETITIVEREPETITIVE

KEEPS HEART RATE IN TARGET KEEPS HEART RATE IN TARGET ZONE (65% - 85% OF AGE ADJUSTED ZONE (65% - 85% OF AGE ADJUSTED MHR)MHR)

Perceieved Exertion Rate of LEVEL 3 Perceieved Exertion Rate of LEVEL 3 and 4and 4

WHAT IS THE BEST TYPE WHAT IS THE BEST TYPE OF EXERCISE TO KEEP MY OF EXERCISE TO KEEP MY

CARDIORESPIRATORY CARDIORESPIRATORY SYSTEM FIT?SYSTEM FIT?

WHAT IS THE BEST TYPE WHAT IS THE BEST TYPE OF EXERCISE TO KEEP MY OF EXERCISE TO KEEP MY

CARDIORESPIRATORY CARDIORESPIRATORY SYSTEM FIT?SYSTEM FIT?

Aerobic Exercices Aerobic Exercices JoggingJogging

BasketballBasketball

Soccer Soccer

SwimmingSwimming

BikingBiking

Skateboarding Skateboarding

Kick-boxing Kick-boxing

Stair-ClimbingStair-Climbing

Jumping RopeJumping Rope

Racquet SportsRacquet Sports

Brisk WalkingBrisk Walking

Ice SkatingIce Skating

FITT PRINCIPLE to Improve the FITT PRINCIPLE to Improve the Cardiorespiratory SystemCardiorespiratory System

F = MINIMUM OF 3 TIMES A WEEKF = MINIMUM OF 3 TIMES A WEEK

I = WITHIN YOUR TARGET HEART RATE I = WITHIN YOUR TARGET HEART RATE ZONE (Level 3 and 4 Workouts with ZONE (Level 3 and 4 Workouts with Perceived Exertion Rate)Perceived Exertion Rate)

T = MINIMUM 20 MINUTEST = MINIMUM 20 MINUTES

T = AEROBIC EXERCISET = AEROBIC EXERCISE

OVERLOADOVERLOAD

Increasing the intensity of your Increasing the intensity of your workout or activity in order to workout or activity in order to elevate the heart rate to the target elevate the heart rate to the target heart zone. heart zone.

The more in shape you become…the The more in shape you become…the harder you need to continue to push harder you need to continue to push yourself in order to improve your yourself in order to improve your fitness levels. fitness levels.

HEALTHY FOR LIFEHEALTHY FOR LIFE

WHAT LIFESTYLE/ ACTIVITY CHOICES WHAT LIFESTYLE/ ACTIVITY CHOICES DO YOU NEED TO MAKE EACH WEEK DO YOU NEED TO MAKE EACH WEEK

TO IMPROVE OR MAINTAIN YOUR TO IMPROVE OR MAINTAIN YOUR CARDIORESPIRATORY FITNESS? CARDIORESPIRATORY FITNESS?