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CRE

Cardiovascular Endurance Test

QuestionAnswer
What is the cardio respiratory system? A combination of the cardiovascular System and the respiratory system.
How strong is your heart? Your heartbeats with enough strength to shoot blood a distance of 10 meters.
On average, how many barrels of blood are pumped through the heart in a lifetime? 1 million
How many times does your heart beat, approximately? Every year, your heart beats approximately 35 million times. That is 100,000 beats per day and 70 beats per minute. Over the course of a lifetime, that adds up to an average of 2.5 billion heartbeats.
What is your heart made of? Your heart is made up almost entirely of muscle. It is strong enough to lift approximately 1400kg – roughly the weight of a compact car.
How long are your blood vessels? The blood vessels fed by your heart are more than 100,000 km long. They could wrap around the world twice.
What disease is the number one cause of death globally? CVDs are the number one cause of death globally: more people die annually from CVDs than from any other cause.
What are the most important behavioral risk factors of heart disease and stroke? and unhealthy diet, physical inactivity, tobacco us and harmful use of alcohol.
How do you prevent/avoid CVD? Avoid tobacco, Be more activity, Choose Good Nutrition. To avoid CVD, get moving. The risk of heart disease doubles in inactive people versus people who get regular exercise, especially Aerobic activity.
What are some benefits of CRE, regarding the circulatory and respiratory systems? Reduces risk of heart disease Reduces cholesterol, improves blood flow and blood pressure Increases endurance and performance in physical activities
What are some benefits of CRE, regarding weight/body composition and stress? Burns calories and stored body fat, and controls body weight/body composition, Reduces stress, and Improves appearance, self image and functional health
What is Cardiorespiratory FITT and Overload? How do they correspond to each other? Your cardiorespiratory FITT (Frequency, Intensity, Time and Type) must be designed to achieve the principle of overload. This will overload the main muscle of your cardiovascular system, the heart.
What is the overload principle? This principle states that the body must receive a stimulus greater than it is used to for it to gain any major benefits. When you are training at a level that makes you strain, the body makes changes to ensure that next time you won't strain as much.
What is THZ? The range your heart should be in during aerobic exercise or activity for maximum cardiorespiratory endurance.
What is Aerobic activity? low intensity, efficient exercise that uses oxygen to produce enegery. Continuous CRE training is aerobic. Long durations of exercise possible (running, cycling, etc.)
What is anaerobic activity? High intensity exercise that usually results in muscular fatigue (burning). Does not use oxygen to produce energy. Only short duration of exercise possible (sprinting, power lifting, etc.)
What are some factors that affect our ability to develop high levels of CRE? Heredity(Fast twitch vs slow twitch muscle fibers, efficiency of circulatory and respiratory systems) Lifestyle habits (smoking, alcohol, sedentary, etc.), Training (discipline and type)
What are slow twitch muscle fibers? The slow muscles are more efficient at using oxygen to generate more fuel (known as ATP) for continuous, extended muscle contractions over a long time. They fire more slowly than fast twitch fibers and can go for a long time before they fatigue.
What are fast twitch muscle fibers? Better at generating short bursts of strength or speed than slow muscles. However, they fatigue more quickly. Generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly.
What can't you change regarding fast twitch muscle fibers and slow twitch muscle fibers. You can't change your muscle composition (i.e. develop more fast twitch if you naturally have more slow twitch muscles. etc.)
What are the fitness training principles? Adaptation, Overload, FITT, and progression
What is the adaptation Principle? States that your body will adapt to anything you do (Do nothing = gain fat, lose strength and lose flexibility. Exercise/work = get stronger, burn fat, increase endurance, improve appearance. Body adapts to the increase demands and stimuli placed upon it.
What is FITT? Your cardiorespiratory FITT (Frequency, Intensity, Time and Type) must be designed to achieve the principle of overload.
What is the progression principle? to achieve progression, you should adjust your FITT factors gradually. Never change the frequency, intensity, time, or the type of activity you are doing all at once or too quickly.
Created by: kaylee72sommers