exsc 191 exam 2
Rationale for Cardiorespiratory Assessment - ✔️✔️- Educate participants regarding
present fitness levels
- To motivate individuals to participate in exercise programs
- To provide a foundation for exercise prescription
- To evaluate improvements achieved through exercise programs and make
adjustments
- To monitor changes in fitness over the years
health benefits of aerobic fitness - ✔️✔️reduces risk of early death, coronary heart
disease, and CHD risk factors, protection against health risks associated with obesity,
enhances the ability to perform various tasks, improves ability to function, associated
with a feeling of well-being
cardiorespiratory endurance - ✔️✔️the ability of the heart, lungs, and blood vessels to
deliver adequate amounts of oxygen to the cells to meet the demands of prolonged
physical activity, determines how well essential systems work together for long periods
of physical activity
Basic Cardiorespiratory Physiology - ✔️✔️heart pumps oxygenated blood to muscles,
heart receives deoxygenated blood from tissues, heart pumps deoxygenated blood to
lungs, reoxygenated blood is pumped through body
arteries - ✔️✔️elastic/unobstructed, the size of the diameter is under muscular control,
carries oxygenated blood, those that are unfit have a reduced diameter of become
inelastic
veins - ✔️✔️elastic/unobstructed, carries deoxygenated blood, relies on pumping
action of muscles to facilitate venous return
Oxygen Uptake (VO2) - ✔️✔️capacity of the body to deliver and utilize oxygen, higher
capacity=greater efficiency
factors affecting VO2 max - ✔️✔️genetics, gender (15%-30% higher in men), age
(decreases 1%/year starting at 25, only 0.5% for active people), training state, and body
composition
aerobic exercise - ✔️✔️exercise that requires oxygen to produce the necessary energy
for the activity, primary type of exercise that stimulates improvements in the
cardiorespiratory system
, Benefits of aerobic exercise - ✔️✔️higher VO2 max, increase in red blood cell count,
decrease in resting heart rate, increase in cardiac muscle strength, lower heart rate in
workouts, increased number of functional capillaries, faster recovery time, lower blood
pressure/blood lipids, increase in number, size, and capacity of mitochondria, increase
of fat-burning enzymes
Poor VO2 max - ✔️✔️<24.9 in men, <23.9 in women
Fair VO2 max - ✔️✔️25-33.9 in men, 24-30.9 in women
Average VO2 max - ✔️✔️34-43.9 in men, 31-38.9 in women
Good VO2 max - ✔️✔️44-52.9 in men, 39-48.9 in women
Excellent VO2 max - ✔️✔️>53 in men, >49 in women
1.0 Mile Walk Test - ✔️✔️for individuals unable to run because of low fitness levels of
injuries, estimates VO2max based on prediction equation that requires: time to
complete course, heart rate at the end of the test, body weight, and gender
Step Test - ✔️✔️estimates VO2max based on 3 minute test
-height= 16 1/4"
take 15 sec heart rate between 5-20 seconds into recovery
advantages: short amount of time, little equipment
12 Min Swim Test - ✔️✔️distance completed in amount of time, should be limited to
skilled/conditioned swimmers, considered maximal test
maximal heart rate - ✔️✔️208 - (0.7 x age)
Target zone - ✔️✔️calculate 65%-80% of maximal heart rate
stroke volume - ✔️✔️the amount of blood pumped per beat by the left ventricle,
exercise increases this
ejection fraction - ✔️✔️the amount of blood pumped out of the heart with each beat,
referred to as percentage, related to stroke volume
cardiac output - ✔️✔️amount of blood pumped by the heart per minute, product of
stoke volume and heart rate (SV x HR), exercise increases this but stays the same at
rest between fit and unfit individuals, increases proportionally with intensity
