Unscramble these words

Doicraserpirtroy canudrene

Bareoic stensif

tanisma

Stamina or Cardio -respiratory endurance

Is defined as:

“the ability to of the whole body to work continuously (over a long

period of time)”

THE ABILITY FOR THE HEART, LUNGS AND BLOOD VESSELS TO DELIVER ADEQUATE AMOUNTS OF OXYGEN AND NUTRIENTS TO THE CELLS TO MEET THE DEMANDS OF PROLONGED PHYSICAL ACTIVITY.

In other words, it means to work using your whole body and you do that working with oxygen.

Task:

List 5 activities which help promote cardio - respiratory endurance.

List some benefits of improving cardio respiratory fitness.

5 activities which help promote cardiovascular fitness.Running (long duration)CyclingRowingSkippingTrampoliningSwimming

benefits of improving cardiovascular fitness.

You can work longer or harder before becoming exhausted

You can do the same amount of work with less effort

You recover from work more quickly

Efficient cardiovascular system

During physical activity a higher amount of energy is required to carry out the work.The heart, lungs and blood vessels have to deliver more O2 to accomplish the task.

Only an individual with a high cardiovascular endurance will be able to deliver with ease.

An individual with low CV rate will have to work harder thereby leading to fatigue.

Cardiovascular exercise

The main objective of these exercises is to improve the capacity of the cardiovascular system.

The heart like any other muscle must be overloaded.

This can be accomplished by aerobic exercise.

What is important here is the F.I.T.T principle.

F.I.T.T. Principle

The FITT principle should be applied to the training of any sport…this means:

F requency – how often you train per week.

I ntensity – how hard you work/exercise. I.e which training zone your targeting.

T ime – duration you work for/ how long your training lasts

T ype – what type of training activity you do

Frequency

Ideally it should be at least 4-5 times a week.

Although even if aerobic training is done 3 times a week it will help maintain good cardiovascular fitness

Cardio-respiratory endurance training zones

Intensity means how hard a person should exercise.

Whenever you exercise you must raise your heart rate to be within this zone.

This can be calculated as shown:

Estimate your maximal heart rate (MHR)= 220-age

Heart rate reserve (HRR)= MHR-pulse

70% of HRR+pulse=x

80%of HRR+pulse=y

CV zone= between x+y

Time

It is recommended that a person maintains this HR for a period of 15 mins up to an hour.

If a person is training at 80% of HRR then 15-20mins would be enough but if a person trains between 60-70% of HRR then at least 30 mins is required.

Type

The training activity must be a type of exercise that will improve aerobic fitness..eg Continuous training, fartlek, aerobics, interval training or circuits.

running, cycling, swimming and cv machines in gyms(rower, cross trainer, step machine and bike) will all benefit aerobic training.

What are the results of training?

The lungs will be more effective- there is an Increase in the amount of

air taken in on Each breath

The size of the heart Will increase, allowing

more blood to be pumped

per beat.More oxygen will reach

The muscles more quickly, Allowing a person to work

longer and harder