Unscramble these words

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Unscramble these words

• Doicraserpirtroy canudrene
• Bareoic stensif
• tanisma

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Stamina or Cardio -respiratory endurance

• Is defined as
• the ability to of the whole body to work
  continuously (over a long period of time)

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NUTRIENTS

O2

• 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.

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HEART
CARDIOVASCULAR FITNESS
BLOOD VESSELS
LUNGS
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Task

• List 5 activities which help promote cardio -
  respiratory endurance.
• List some benefits of improving cardio
  respiratory fitness.

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• 5 activities which help promote cardiovascular
  fitness.
• Running (long duration)
• Cycling
• Rowing
• Skipping
• Trampolining
• Swimming

• 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

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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.

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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.

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F.I.T.T. Principle

• The FITT principle should be applied to the
  training of any sportthis 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

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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

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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 HRRpulsex
• 80of HRRpulsey
• CV zone between xy

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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.

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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.

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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