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I. Cardiovascular Fitness & Endurance
Cardiovascular Fitness
(Cardio Heart; Vascular Vessels)
Ability of the heart, lungs, and organs to
consume, transport and utilize oxygen. It isbrought about the sustained Physical activity.
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Cardiovascular fitness and health benefits
Reduces risk ofheart disease, other
hypokinetic conditions and early death.
Enhances the ability to perform various tasks,improves the ability to function, and is
associated with a feeling of well-being.
Low cardiovascular fitness is associated withgreater disease risk, and is independent of
other risk factors.
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Laboratory Test of Cardiovascular Fitness
The bodys ability to deliver oxygen
and nutrients to the cells.
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Learning to count your
At andCan help you monitor the intensity of your
ACTIVITY to determine if it is adequate
to promote cardiovascular fitness.
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Cardiovascular system
a system of the body comprised of the heart,the
blood, and the blood vessels. This system is
responsible for transporting blood.
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Human Cardiovascular System
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Parts of a heart
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3 Major Blood Circulations
Pulmonary circulation
it carries oxygen depleted blood away from the heart and to
the lungs and returns oxygenated blood back to the heart.
Systematic circulation transports oxygenated blood away from the heart, to the restof the body, and returns oxygen-depleted blood back to the
heart.
Coronary circulation the circulation of blood in the blood vessels that supply
blood to and from the heart muscle.
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Field Tests of Cardiovascular Fitness:Rockport Walking Test
Step Test
Astrand Ryhming Bike Test
12-minute Run Test
12-Minute Swim Test
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Cardiovascular EnduranceThe ability of the body to perform prolonged,
large muscle, dynamic exercise at moderate-to-
high levels of intensity.
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Benefits of a good cardiovascular endurance
Short Term:
Stress Management
Increased feeling of well-being
Increase sweating
Respond to the challenges of exercise
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Long Term:
Increased energy for work and play
Reduced effort for everyday tasks
Increased muscle tone and endurance
Improve sleep
Improve self esteem
Benefits of a good cardiovascular endurance
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Preventative Health:
Lower risk of heart disease
Reduce risks of type 2 diabetes
Lower blood pressure
Increased Vo2 max
Benefits of a good cardiovascular endurance
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Metabolic training
completing structural and compound exercises
with little rest in between exercises in an effort to
maximize calorie burn and increase metabolic rateduring and after the workout.\
EXAMPLES:
Squat Push Press Snatch JumpSquat Lunge
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2 Types of Metabolic Training:
Aerobic Exercise
A physical exercise of relatively low intensity thatdepends primarily on the aerobic energy-generating
process.
Anaerobic Exercise
Exercise intense enough or trigger anaerobic
metabolism.
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Differences between aerobic and anaerobicexercise
Anaerobic Aerobic
Done for a short period of time. Requires more endurance; done for along period of time.
Involves the use of oxygen to
produce energy.
Makes the body to produce energy
without using oxygen.
Highly intensity workouts that are
performed.
Generally simple exercises at
moderate intensity.
Helps build strength and muscle
mass, stronger bones, and increases
metabolic rate as well.
Concentrate on strengthening and the
muscles involved in respiration.
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II. Muscular Endurance
Muscle EnduranceDefined as the ability of a muscle or group of
muscle to sustain repeated contractions against a
resistance for an extended period of time.
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Muscle Physiology
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Parts of a muscle fiber
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Slow twitch muscle fiber
Cannot exert as much force as fast twitch, but can
sustain an effort over a much greater period of time.
2 Types of muscle fibers:
Fast twitch muscle fiber
Can exert a great amount of force but for verylimited amount of time.
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III. Muscular Strength
Muscular strength
The greatest amount of force that a muscle or
muscle group can exert in a single effort.
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Activities that enhance muscular endurance andstrength
MuscularStrength Weightlifting Calisthenics
Isometricexercises Plyometric
MuscularEndurance
SquatsHammer
curlsPlank Dips Push-ups
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Weightlifting
A broad term to describe strength training withadditional weight through the use of dumbbells,
barbells, machines and kettlebells.
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Calisthenics
Utilizes minimal equipment and involvesdynamic movement of body weight through
muscular contractions.
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Isometric Exercises
Involves static muscle contractions where thelength of the muscle does not change during
exercise.
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Plyometric
Also known as jump training -- is a trainingtechnique designed to increase muscular power
and explosiveness.
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Squats
a compound, full body exercise that trainsprimarily the muscles of the thighs, hips and
buttocks, hamstrings, as well as strengthening
the bones, ligaments and insertion of thetendons throughout the lower body.
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Hammer curls
Hammer curl targets the biceps muscles. But,because the hands are rotated in, the forearms
also get a bit more attention in this exercise.
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Plank
Also called a hover, is the starting place if youwant to improve your core strength and
stability.
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Dips
A dip is a compound, push-type exercise whichworks a large number of muscles in your chest,
shoulders, and arms at the same time.
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Push-ups
Exercise the pectoral muscles, triceps, andanterior deltoids, with ancillary benefits to the
rest of the deltoids, serratus, anterior,
coracobrachialis and the midsection as a whole.
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IV. Flexibility
Flexibility (Limberness)The absolute range of movement in a joint or series
of joints, and length in muscles that cross the joints.
PARAMETER
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Activities that promote flexibility:
1. Basic stretching
-consist of exercise that target the major muscle groups
2. Pilates
-method of body conditioning that also focuses on
improving muscle and joint flexibility.
3. Yoga
-improves and maintains muscle flexibility and joint
mobility.
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Loss of flexibility can be pre-disposing factor for
physical issues such asand
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StretchingIs a type of physical activity done with the intent of
improving flexibility.
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Types of stretching:
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Ballistic stretching
Uses the momentum of a moving body or alimb in an attempt to force it beyond its normal
range of motion.
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Dynamic stretching
Consists of controlled leg and arm swings thattake you to the limits of your range of motion.
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Active stretching
You assume a position and then hold it therewith no assistance other than using the strength
of your agonist muscle.
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Passive stretching
You assume a position and hold it with someother part of your body, or with the assistance
of a partner or some other apparatus.
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Static stretching
used to stretch muscles while the body is at rest
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V. Body Composition
Body CompositionThe technical term used to describe the different
body compartments that make up a persons body
weight. It is also known as Body Fat Percentage.
Caliper
Bioelectrical Impedance Analysis (BIA)
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CaliperMeasures the thickness
Of subcutaneous fat in
Multiple places in the body.
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Bioelectrical ImpedanceAnalysis (BIA)
Uses the resistance of
electrical flow throughthe body to estimate body
fat.
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SomatotypesThe structure or build of a person, especially to the
extent to which it exhibits the characteristics of an
ectomorph, an endomorph, or a mesomorph.
Endomorphy
Mesomorphy Ectomorphy
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EndomorphyFocused on the digestive system, particularly the
stomach (endoderm)
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MesomorphyFocused on the musculature and the circulatory
system (mesoderm)
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EctomorphyFocused on the nervous system and the brain
(ectoderm)
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Andrea Danica P. Bernas
Yda Vanessa C. Balensoy
Kea L. Chiva
Ma. Anthea A. Cabrestante
Phoebe Ann A. Alba
Nicole CarbonelloAngelie Capalar
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