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Cardiorespiratory endurance
- 19. FITT formula
- 20. Level 1 Level 2 Level 3 Level 4 F= All or most days/week I-Moderate T=30+mins LIFETIME PHYSICAL ACTIVITY Walking to school, Climbing stairs Washing windows/ clothes/ car, Cleaning your room, working in your yard, basic household chores Walking , jogging, bicycling, swimming, aerobics Aerobic Activities Active Sports Basketball, Tennis, volleyball, Badminton, Table tennis Flexibility Strength & Muscular Endurance Rest or Inactivity F= 3-6 days/week I-Moderate-Vigorous T=20+mins F= 3-7 days/week I-Stretching T=15-60 Sec. 1-3 sets F= 2-3 days/week I-Muscle overload T = 8-12 reps,1-3 sets F= Infrequent, I-LOW, T= Short
- 24. RPE Scale
- 30. CHOICES OF AEROBIC ACTIVITIES
Notas do Editor
- ATP – a compound that provides energy for physical activity, body functions and maintenance of a constant internal equilibrium.
- Anaerobic activities such as 100-meter races in track and field; sprinting in swimming, gymnastics routines and strength training
- Stroke volume yields a Lower heart that rate allows the heart to rest longer in between beats
- 6. Mitochondria—All energy necessary for cell functions is produced in the mitochondria ; as their size and numbers increase, so does the potential to produce energy for muscular work 7. Capilliaries—smallest blood vessels carying oxygenated blood to body tissues. - allows for the exchange of 02 and C02 between the blood & the cells. - speeds up the rate at which waste products of cell metabolism can be removed. 8. Recovery time—amount of time the body takes to return to resting levels after exercise. - A fit system is able to restore any internal equilibrium disrupted during exercise more quickly
- The numbers on the scale may be used in reference to exercise heart rates. If you multiply each number by 10, it will approx. the exercise heart rate at the perceived exertion phase. e.g. if you exercise in “somewhat hard”, heart rate will be at 130 – 140 bpm
- Thereby, increasing the person’s oxygen consumption, energy expenditure, and development of upper-body strength and endurance during aerobic exercise.
- Walking – the most natural, easiest, safest and least expensive form of aerobic exercise. - perhaps the best activity to start a conditioning program for the cardiorespiratory system. Hiking—intensity over uneven terrain is greater that walking. - benefits is a relaxing effects of beautiful scenery Jogging—most popular form of aerobic exercise. Next to walking, One of the most accessible form of exercise. --jogging 3-5 times a week is one of the fastest ways to improve cardiorespiratory fitness. -greater risk of injury is greater than walking -a good pair of shoes is a must for joggers. -many foot, kneee and leg problems originate form improperly fitting or worn-out shoes. - safety should also be considered when jogging. Staying away from high-speed roads and not wearing headphones. Run or walk against the traffic to see all incoming traffic.; wear reflective clothing at night and bring flashlight. Aerobics – a series of exercise routines performed to music. Skipping rope- higher intensity, should be done at a lower duration. Stair climbing—when sustained for at least 20 minutes