Developing a Cardio-respiratory Endurance Program

   
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SOME MAJOR BENEFITS

  • A larger, stronger, and more efficient heart muscle
  • Decrease in your resting heart rate
  • Increase in your VO2max
  • Healthier blood vessels
  • Increase in the number of capillaries in muscle and lungs
  • Increase in blood volume and red blood cell (RBC) count
  • Decrease in low density lipoprotein (LDL) and increase in high density lipoprotein (HDL)
  • Decrease in respiratory rate
  • Use up more calories
  • Increase in bone strength and density
  • Increase in mental benefits

CORONARY HEART DISEASE (CHD)

HEART ATTACK

  • Any interference with the flow of blood to the cells of the heart which can affect normal cell activity

ARTERIOSCLEROSIS

  • General term for various types of arterial problems
  • Associated with an increase in the rigidity of the arterial wall (i.e., “hardening of the arteries”)

ATHEROSCLEROSIS

  • Disease of the coronary arteries that develops over time due to a deposit of fat, cholesterol, and other substances on the inner lining of the artery
  • Plaque narrows the arterial opening and restricts blood flow to vital tissues of the body
  • Thrombus is a blood clot resulting from the formation of plaque

CORONARY OCCLUSION

  • Narrowing of a coronary blood vessel restricting blood flow

CORONARY THROMBOSIS

  • Coronary occlusion caused by a thrombus that blocks the flow of blood to some part of the heart

MYOCARDIAL INFARCT

  • Heart attack brought about by an occlusion of blood to the heart muscle

HYPERTENSION

  • High blood pressure
  • Heart and blood vessel diseases are more common among people with high blood pressure

STROKE

  • A form of cardiovascular disease that affects cerebral arteries
  • Cerebral infarction can result from a cerebral thrombosis, cerebral embolism or atherosclerosis

STARTING A CARDIORESPIRATORY PROGRAM

FREQUENCY

  • Three to five days per week
  • Schedule a time for activity and stick to it
  • The benefits of being physically fit will only stay with you as long as you exercise

INTENSITY

  • 50% to 90% of maximum heart rate
  • 50% to 85% of maximum oxygen uptake

DURATION

  • 20-60 minutes of continuous aerobic activity
  • dependent on intensity of activity (e.g., lower intensity activity should be conducted over a longer period of time)

MODE

  • Any activity that uses large muscle groups, that can be maintained continuously, and is rhythmical and aerobic in nature
  • Choose an activity that is fun and enjoyable
  • Make sure the activity meets your individual goals and needs
 

Citation


St. Rosemary Educational Institution. "Developing a Cardio-respiratory Endurance Program." http://schoolworkhelper.net/. St. Rosemary Educational Institution, Last Update: 2014. Web. Retrieved on: Thursday 24th April 2014. http://schoolworkhelper.net/developing-a-cardio-respiratory-endurance-program/.

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