Chapter 6

279 views

Published on

  • Be the first to comment

  • Be the first to like this

Chapter 6

  1. 1. CHAPTER 6 DISCUSSION QUESTIONS1) What is the best way to minimize the risk for cardiovascular disease?2) During resting conditions, what % of energy is derived from fat? 3) During resting conditions, what % of energy is derived from carbohydrates? 4) About how many calories do we burn per minute when we are at rest? 5) Many 16-ounce energy drinks contain how many calories? 6) Explain what "cardiorespiratory endurance" is. 7) Explain what "hypokinetic diseases" are? 8) Explain the difference between aerobic & anaerobic exercise. 9) What are responders?10) What are nonresponders?11) What does the principle of individuality state?12) Only about what % of adults in the US meet minimum recommendations of theACSM for the improvement & maintenance of CR fitness?13) What is FITT an acronym for?14) What is the difference between vigorous & moderate exercise?15) Define the following terms: intensity, mode, frequency16) What is the general recommendation of minutes per session that a person exercise?17) The duration of exercise is based on what?
  2. 2. 1) WHAT IS THE BEST WAY TO MINIMIZE THE RISK FOR CARDIOVASCULARDISEASE?-MANAGE THE RISK FACTORS.2) DURING RESTING CONDITIONS, WHAT % OF ENERGY IS DERIVED FROMFAT?-70%3) DURING RESTING CONDITIONS, WHAT % OF ENERGY IS DERIVED FROMCARBS?-30%4) ABOUT HOW MANY CALORIES DO WE BURN PER MINUTE WHEN WE AREAT REST?-1.55) MOST 16-OUNCE ENERGY DRINKS CONTAIN HOW MANY CALORIES?-240
  3. 3. 6) CARDIORESPIRATORY ENDURANCE-”THE ABILITY OF THE LUNGS, HEART, & BLOOD VESSELS TO DELIVER ADEQUATE AMOUNTS OF OXYGEN TO THE CELLS TO MEET DEMANDS OF PROLONGED PHYSICAL ACTIVITY.”-THE SINGLE MOST IMPORTANT COMPONENT OF HEALTH-RELATEDPHYSICAL FITNESS
  4. 4. 7) HYPOKINETIC DISEASES ”CHRONIC CONDITIONS RELATED TO A LACK OF PHYSICAL ACTIVITY.” -HYPERTENSION, HEART DISEASE, CHRONIC LOWER BACK PAIN, & OBESITY-CONTRIBUTING FACTOR: MODERN DAY TECHNOLOGY -MINIMIZES THE AMOUNT OF MOVEMENT & EFFORT REQUIRED OF THE HUMAN BODY
  5. 5. 8) AEROBIC VS ANAEROBIC EXERCISE-AEROBIC: EXERCISE THAT REQUIRES OXYGEN TO PRODUCE THENECESSARY ENERGY TO CARRY OUT THE ACTIVITY-ANAEROBIC: EXERCISE THAT DOES NOT REQUIRE OXYGEN TOPRODUCE THE NECESSARY ENERGY TO CARRY OUT THE ACTIVITY
  6. 6. AEROBIC RESPIRATION-YOU BREATHE OXYGEN IN & YOUR BODY EFFICIENCTLY USES ALL THEO2 IT NEEDS TO POWER THE MUSCLES TO PERFORM A TASK(JOGGING)-WASTE PRODUCTS OF AEROBIC RESPIRATION: CARBON DIOXIDE &WATER-EXPELLED FROM THE BODY BY BREATHING
  7. 7. AEROBIC EXERCISE-CARDIORESPIRATORY ENDURANCE ACTIVITIES OFTENARE CALLED AEROBIC EXERCISES-ONLY AEROBIC ACTIVITIES WILL INCREASECARDIORESPIRATORY ENDURANCE-EXAMPLES: WALKING, JOGGING, CYCLING, ETC.
  8. 8. The Importance of Cardiorespiratory Fitness
  9. 9. 1) What is the best predictor of death from all causes?-CARDIORESPIRATORY FITNESS2) Low levels of cardiorespiratory fitness are associated with what diseases?-HEART DISEASE, DIABETES, & SOME TYPES OF CANCER3) What does increasing your cardiorespiratory fitness allow your heart & lungs to do?-EFFICIENTLY PROVIDE OXYGEN & FUEL TO YOUR BODY4) What is the measure of your cardiorespiratory fitness?-MAXIMAL OXYGEN UPTAKE (VO2 MAX)5) What major risk factors for heart disease are reduced as your cardiorespiratory fitness levelincreases?-HIGH BLOOD PRESSURE & ABNORMAL CHOLESTEROL LEVELS6) How does regular aerobic exercise affect your arteries?-KEEPS YOUR ARTERIES CLEAR & FLEXIBLE
  10. 10. 7) Regular aerobic exercise and improvements to your cardiorespiratory fitness increase yourbodys sensitivity to what?-INSULIN8) Sedentary individuals with a low level of cardiorespiratory fitness are at a 1.2- to 1.6-fold higherrisk for developing what?-TYPE 2 DIABETES9) A low level of cardiorespiratory fitness increases a diabetic patients risk of developing and dyingfrom what?-HEART DISEASE10) As little as how many minutes of moderate-intensity aerobic exercise on five days each weekcan increase your cardiorespiratory fitness level?-30 MINUTES11) To increase your chances of sticking with your exercise plan, you should choose what types ofaerobic exercise?-EXERCISES YOU ENJOY
  11. 11. ANAEROBIC RESPIRATION-YOU BREATHE OXYGEN IN BUT YOUR BODY DOES NOT HAVESUFFICIENT O2 NEEDED BY MUSCLES TO PERFORM A TASK(SPRINTING)-MUSCLES BREAK DOWN SUGAR TO GET MORE ENERGY-INSTEAD OF PRODUCING CO2 & H2O, THE BODY PRODUCES LACTICACID-HARDER TO EXPELL THAN O2 & H20-ACCUMULATED LACTIC ACID CAUSES FATIGUE
  12. 12. ANAEROBIC EXERCISE-INTENSITY OF THESE ACTIVITIES IS SO HIGH THATOXYGEN CAN’T BE DELIVERED & UTILIZED TO PRODUCEENERGY-BECAUSE ENERGY PRODUCTION IS LIMITED IN THEABSENCE OF OXYGEN, ANAEROBIC ACTIVITIES CAN BECARRIED OUT FOR ONLY SHORT PERIODS (2-3 MIN)-EXAMPLES: 100, 200, 400 METERS IN TRACK & FIELD,GYMNASTICS ROUTINES, STRENGTH TRAINING, ETC
  13. 13. MAXIMAL OXYGEN UPTAKE (VO2 MAX) “THE AMOUNT OF OXYGEN THE HUMAN BODY USES.”-AEROBIC EXERCISE INCREASES THE AMOUNT OF O2 THE BODY ISABLE TO USE DURING EXERCISE-ALLOWS INDIVIDUAL TO EXERCISE LONGER & MORE INTENSELYBEFORE BECOMING FATIGUED-DEPENDING ON INITIAL FITNESS LEVEL, THE AVERAGE VO2 MAXINCREASE IS 15-20%
  14. 14. RESPONDERS VS NONRESPONDERSRESPONDERS:-INDIVIDUALS WHO EXHIBIT IMPROVEMENTS IN FITNESS AS A RESULTOF EXERCISE TRAINING.NONRESPONDERS:-INDIVIDUALS WHO EXHIBIT SMALL OR NO IMPROVEMENTS IN FITNESSAS COMPARED TO OTHERS WHO UNDERGO THE SAME TRAININGPROGRAM.PRINCIPLE OF INDIVIDUALITY:-TRAINING CONCEPT HOLDING THAT GENETICS PLAYS A MAJOR ROLEIN INDIVIDUAL RESPONSES TO EXERCISE TRAINING & THESEDIFFERENCES MUST BE CONSIDERED WHEN DESIGNING EXERCISEPROGRAMS FOR DIFFERENT PEOPLE.
  15. 15. CARDIORESPIRATORY EXERCISE PRESCRIPTION-ONLY ABOUT 19% OF ADULTS IN THE U.S. MEET MINIMUM RECOMMENDATIONS FOR THEIMPROVEMENT & MAINTENANCE OF CR FITNESS-TO DEVELOP THE CR SYSTEM, THE HEART HAS TO BE OVERLOADED JUST LIKE ANY OTHERMUSCLE IN THE HUMAN BODY-HEART RATE RESERVE: -THE DIFFERENCE BETWEEN MAXIMAL HEART RATE & RESTING HEART RATE-VIGOROUS EXERCISE: -EXERCISE THAT SUBSTANTIALLY INCREASES HEART RATE & BREATHING AT AN INTENSITY EQUAL TO OR ABOVE 60% OF THE HEART’S RESERVE CAPACITY-MODERATE EXERCISE: -EXERCISE THAT NOTICEABLE INCREASES HEART RATE & BREATHING AT ANINTENSITY BETWEEN 40% & LESS THAN 60% OF THE HEART’S RESERVE CAPACITY
  16. 16. WHAT ARE THE 4 CARDIORESPIRATORY EXERCISE PRESCRIPTION VARIABLES? FITT FREQUENCY INTENSITY TYPE TIME
  17. 17. FREQUENCY “NUMBER OF TIMES PER WEEK A PERSON ENGAGES IN EXERCISE”-GENERAL RECOMMENDATION FOR AEROBIC EXERCISE IS 3-5 DAYS PER WEEK. -VIGOROUS EXERCISE: 3 20-30 MIN EXERCISE SESSIONS PER WEEK ONNONCONSECUTIVE DAYS OR -MODERATE EXERCISE: 30-60 MIN 5 DAYS PER WEEK
  18. 18. INTENSITY “IN CARDIORESPIRATORY EXERCISE, HOW HARD A PERSON HAS TO EXERCISE TO IMPROVE OR MAINTAIN FITNESS”MAXIMAL HEART RATE PRESCRIPTION207- (.7 X AGE)ME: 182.5
  19. 19. TYPE (MODE) “FORM OR TYPE OF EXERCISE”-TO DEVELOP THE CR SYSTEM THE EXERCISE HAS TO BEAEROBIC IN NATURE.
  20. 20. TIME (DURATION) “HOW LONG AN EXERCISE SESSION LASTS”-GENERAL RECOMMENDATION: 20-60 MIN PER SESSION(BASED ON HOW INTENSELY A PERSON TRAINS)
  21. 21. EXERCISE FOR WEIGHT LOSS-BECAUSE 3,500 CALORIES EQUALS ABOUT 1 POUND OF FAT, YOU NEED TO BURN 3,500 CALORIES MORE THAN YOU TAKE IN TO LOSE 1 POUND.SEE IF YOU CAN GUESS HOW MANY CALORIES A PERSONCAN BURN WHILE DOING THESE VARIOUS EXERCISES FOR 1 HOUR.
  22. 22. WALKING 375
  23. 23. JOGGING 787
  24. 24. CROSS COUNTRY SKIING 975
  25. 25. BASKETBALL 584
  26. 26. BOWLING 219
  27. 27. GOLFING (CARRYING CLUBS) 314
  28. 28. LIFTING WEIGHTS 365
  29. 29. PING PONG 305
  30. 30. TAKING NOTES IN CLASS 137
  31. 31. SWIMMING LAPS 423
  32. 32. YOGA 240
  33. 33. BIKRAM YOGA 720
  34. 34. SEX 115

×