Cardiorespiratory Fitness and Metabolic Systems

• Cardiorespiratory fitness refers to the capacity of the cardiovascular and respiratory systems to supply oxygen to working muscles during physical activity.
• The respiratory system involves organs and tissues facilitating breathing and gas exchange.
• The cardiovascular system is a network of organs and vessels transporting blood throughout the body.
• Benefits of cardiovascular fitness include strengthening the heart and lungs, lowering blood pressure, and reducing the risk of heart disease and stroke.
• Atria are the heart's upper chambers that receive blood from veins and pump it into the ventricles.
• Ventricles are the large, lower chambers of the heart that collect and expel blood to the body and lungs.
• The immediate metabolic system provides a quick burst of energy for activities like sprinting, lasting no more than 15-30 seconds.
• The non-oxidative metabolic system supports mid-distance activities.
• The oxidative metabolic system fuels long-duration activities.
• Step tests and 3-minute squat tests are examples of cardiovascular fitness assessments.
• Submaximal tests in strength training involve using a weight allowing a specific number of repetitions with proper form.
• Maximal tests in strength training involve 1 rep max tests.
• FITT stands for Frequency, Intensity, Type, and Time.
• Muscular fitness encompasses overall muscle health and function, including strength and endurance.
• Muscular strength is the ability to exert force against resistance.
• Muscular endurance is the ability to sustain repeated contractions without fatigue.

Muscle Types

• Voluntary skeletal muscles, attached to bones by tendons, enable movements like walking and lifting.
• Involuntary cardiac muscle is responsible for the heart's contractility and pumping action.
• Involuntary smooth muscle regulates functions like digestion and blood flow.

Muscle Fibers

• Type 1 fibers (slow-twitch) are used for endurance and controlled contractions, relying on aerobic metabolism and contracting slowly.
• Type 1 fibers are used by marathon runners, long-distance cyclists, and swimmers.
• Type 1 fiber exercises include 10k runs and 20-mile bike rides.
• Type 2 fibers (fast-twitch) are used for rapid, powerful movements, relying on anaerobic metabolism and contracting quickly.
• Type 2 fibers are used in sprinting, powerlifting, and jumping.
• Type 2 fiber exercises include 60m dashes, one-rep max deadlifts, and vertical jump tests.

Muscular Contractions

• Isotonic muscular contraction refers to a muscle contracting, changing length, and maintaining constant tension, involving joint movement.
• An eccentric contraction involves a muscle lengthening while contracting, such as lowering a weight slowly.
• A concentric contraction involves a muscle shortening while contracting, such as pushing a heavy object away.
• Isometric contractions generate force without changing muscle length, like planking or holding a weight still.
• Isokinetic contractions maintain constant velocity throughout the range of motion, such as running a race with consistent splits.
• Improved muscular fitness reduces the risk of injury, improves balance, increases strength and increases endurance.
• Maximum tests for muscular fitness include one-rep bench max.
• Submaximal tests for muscular fitness include push-up tests.
• Strength training protocols recommend training 2-3 times per week with compound movements, performing 8-12 repetitions.
• Flexibility is the ability of a joint to move through an unrestricted, pain-free range of motion.
• Stretching increases flexibility, improves range of motion, and enhances muscle length and extensibility.

Joint Anatomy

• Joints include bones, cartilage, synovial membrane, synovial fluid, ligaments, tendons, bursae, joint capsule, and menisci.
• Bones form the joint's foundation with cartilage covering articulating surfaces to reduce friction.
• The synovial membrane lines the joint capsule and produces lubricating synovial fluid.
• Ligaments connect bones, providing stability.
• Tendons connect muscles to bones, enabling movement.
• Bursae cushion the joint.
• The joint capsule surrounds the joint, offering support.
• The meniscus (in some joints) improves stability and distributes weight.
• Ligaments connect bones to each other.
• Tendons connect muscles to bones.
• Determinants of flexibility include age, gender, and genetics.
• Muscle spindles sense muscle stretch and length change.
• Golgi tendon organs detect muscle tension.
• Muscle spindles are found in the muscles.
• Golgi tendons are located in the tendons.
• Flexibility assessments include sit-and-reach tests, back scratch tests, and trunk lift tests.
• Stretching types include dynamic, static, PNF, and ballistic stretching.
• Ways to incorporate flexibility include static and dynamic stretching, yoga, Pilates, tai chi, and massage.

Body Composition

• BMI is calculated as weight in kilograms divided by height in meters squared.
• Waist-to-hip ratio is calculated as waist circumference divided by hip circumference.
• Body composition refers to the distribution of tissues and components including fat, muscle, bone, and water.
• Lean body mass refers to the total weight of all tissues except fat, including muscles, bones, organs, and water.
• Fat mass is the total amount of adipose tissue in the body.
• Essential fat is vital for bodily functions and found in organs, bone marrow, and nerve cells.
• Storage fat is an energy reserve stored in adipose tissue.
• Fat is stored intramuscularly, viscerally, and subcutaneously.
• Android body type (apple shape) stores fat above the waist.
• Gynoid body type (pear shape) stores fat below the waist.
• Body composition assessments include BMI, waist-to-hip ratio, skin folds, and Bod Pod.