The heart and lung functions are interrelated. The cardiovascular system and pulmonary system supplies oxygen to working muscles.
Intense physical activity requires more oxygen to support the work of the skeletal muscles.
Cardiorespiratory aka “cardio” fitness is developed through activities like aerobic activities including running. swimming, ropes, or any movement that involves major muscle groups.
You should measure your resting heart rate first thing in the morning. Your maximum heart rate should be 220- your age and you should keep your heart rate within 55% – 90% of this targeted heart rate.
The heart pumps blood to the lungs.
Oxygenated blood returns to the heart where it is pumped to the rest of the body.
Waste products like carbon dioxide leave cells and enter the blood.
Blood carries these waste particles to the kidneys then returns to the heart.
The difference in muscular strength and muscular endurance is, strength is the ability of muscles to apply maximum force against an object that is resisting that force, Muscular endurance is the ability to contract muscles repeatedly without becoming fatigued easily.
Training effect is an increase in size and strength of the muscle. To increase muscle strength muscles need to be overloaded. Hypertrophy is when your muscles become larger and stronger. Atrophy is when your muscles lose size and strength from inactivity.
Muscular Strength Exercises include:
Repetition “reps” – completion of a single exercise that overloads a particular muscle group.
Exercise set – performing the same exercise a number of times
Isotonic exercise – muscular force against a moveable but constant source of resistance
Isometric exercise – muscular force against a fixed immovable object of resistance.
Muscular Endurance: the ability of a muscle to contract repeatedly without becoming fatigued easily. Training for muscular endurance involves lifting lighter weights repeatedly.
Flexibility:
Static stretching – slowly and fully extending muscles and joints within a natural range of motion.
Ballistic Stretching – stretching with bouncing
Dynamic stretching – moving through a challenging but comfortable range of motion with controlled deliberate motion.
Body Composition: the ratio of lean tissue and fat mass (some fat is essential for good health, about 4% in men and 10% in women)
Spot exercising does not reduce fat in that spot
Exercising does increase your metabolic rate. In general, moderate to vigorous intensity activity for about 60 minutes burns body fat.
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