Cardiorespiratory Endurance Flashcards

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Questions and Answers

What is cardiorespiratory endurance?

Cardiorespiratory endurance is the ability to work continuously for extended periods of time.

How do experts measure cardiorespiratory endurance?

Fitness experts generally measure cardiorespiratory endurance in terms of maximal oxygen consumption, or VO2max.

What is VO2max?

VO2max is the largest amount of oxygen your body is able to process during strenuous exercise.

When does one's fitness level tend to decline?

Generally, one's fitness level tends to decline at the age of 25. Signup and view all the answers

What are slow-twitch muscle fibers?

Slow-twitch muscle fibers are fibers that contract at a slow rate, allowing for greater muscle endurance. Signup and view all the answers

What are fast-twitch muscle fibers?

Fast-twitch muscle fibers contract rapidly, allowing for greater muscle strength. Signup and view all the answers

What are the skeletal muscles in teens generally made of?

50% fast and 50% slow-twitch muscle fibers. Signup and view all the answers

What do fit adults' skeletal muscles generally tend to be made of?

70% or 80% slow-twitch fibers. Signup and view all the answers

What is an endorphin?

Endorphins are chemicals that produce a feeling of pleasure; they help reduce fatigue and enhance energy. Signup and view all the answers

What is an anaerobic activity?

Anaerobic activity is activity that requires high levels of energy and is done only for a few seconds or minutes at a high level of intensity. Signup and view all the answers

What is interval training?

Interval training is a program in which high-intensity physical activities alternate with low-intensity recovery bouts for several minutes. Signup and view all the answers

What is the first thing you should do before starting an activity?

Determine your level of cardiorespiratory endurance. Signup and view all the answers

What is the most basic aerobic activity?

Walking. Signup and view all the answers

What is the elliptical motion trainer?

The elliptical motion trainer is an exercise machine that mimics the natural motion of running without placing stress on the joints. Signup and view all the answers

What are the various walking programs?

Brisk walking, power walking, race walking, and water walking. Signup and view all the answers

What is a pedometer?

Pedometers are devices that measure the number of steps you take and record the distance you travel on foot. Signup and view all the answers

What is the cardiorespiratory fitness goal?

10,000 steps per day, or 4 miles. Signup and view all the answers

How fast do joggers move?

Joggers move at a pace of 4-5 miles per hour. Signup and view all the answers

How fast do runners move?

Runners move at a speed of 5-7 miles per hour or faster. Signup and view all the answers

What are heart rate monitors?

Heart rate monitors are devices that record your heartbeat via a chest transmitter and wrist monitor. Signup and view all the answers

What are examples of aerobic activities?

Bicycling, stationary bike, in-line skating, skateboarding, aerobic dance, stair stepping, kickboxing, cross-country skiing, aquatic aerobics. Signup and view all the answers

How frequently should you do aerobic activities?

Teens should aim for 60 minutes of aerobic activity daily, or at least 225 minutes per week. Signup and view all the answers

Study Notes

Cardiorespiratory Endurance Overview

Cardiorespiratory endurance allows sustained physical activity over extended periods.
Measured primarily through maximal oxygen consumption, known as VO2max.

VO2max Details

VO2max quantifies oxygen processing during strenuous exercise, expressed as milliliters per kilogram of body weight per minute.

Fitness Levels

Decline in fitness levels generally begins around age 25.
Skeletal muscle composition in teens consists of approximately 50% fast-twitch and 50% slow-twitch fibers.
Fit adults have a higher proportion of slow-twitch fibers, ranging from 70% to 80%.

Muscle Fiber Types

Slow-twitch muscle fibers enable endurance and are prevalent in long-distance runners.
Fast-twitch muscle fibers provide strength and are more common in weight lifters.

Endorphins and Energy

Endorphins are chemicals that induce feelings of pleasure, reduce fatigue, and enhance energy levels.

Activity Types

Anaerobic activities are high-intensity exercises lasting only a few seconds to minutes, functioning without oxygen.
Interval training alternates between high intensity and low-intensity recovery periods.

Aerobic Activities

Basic aerobic activity includes walking, which has various intensity levels:
- Brisk walking: 3.5 to 4.0 mph (moderate intensity).
- Power walking: 4 to 5 mph (moderate to vigorous intensity).
- Race walking: exceeds 5 mph (vigorous intensity).
- Water walking: conducted in a pool, intensity varies based on individual needs.

Tools for Monitoring Activity

Pedometers track the number of steps taken and distance traveled on foot.
Cardiorespiratory fitness goal typically involves achieving 10,000 steps per day or approximately 4 miles.
Heart rate monitors measure beats through a chest transmitter and wrist monitor.

Jogging and Running Speeds

Joggers generally maintain a pace between 4 to 5 mph.
Runners typically move faster than 5 mph, often reaching speeds of 7 mph or higher.

Aerobic Activity Recommendations

Teens are encouraged to engage in daily aerobic activities, aiming for 60 minutes per day or a minimum of 225 minutes per week, starting with three days per week and gradually increasing to 5-7 days.

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Description

Test your knowledge on cardiorespiratory endurance with these flashcards! Each card covers key concepts including the definition, measurement, and significance of VO2max. Ideal for fitness enthusiasts and students alike.