Kinesiology 122: Physical Activity and HealthExam #1 Study GuideWeek 3: Developing Physical FitnessReadings/Sources:Cardiorespiratory Fitness (CRF)Why is CRF important?What physiological changes occur with improved CRF?What role does genetics play in CRF (i.e., what percentage of CRF is due to your genetic makeup)?Aerobic vs. Anaerobic ActivitiesWhat is the major difference between these types of activities?The HeartKnow basic anatomical structuresUnderstand how blood flows through the heart (included in video within lecture)Cardiorespiratory adaptations to physical activity/exercise:Define – cardiac output, stroke volume, heart rateBe able to calculate cardiac outputWhat is the difference between a response to exercise and an adaptation to exercise?Understand how these factors are altered with regular participation in physical activity and improvements in CRFOxygen consumption during exercise:How does oxygen consumption change during an acute bout of physical activity/exercise?Measuring Cardiorespiratory Fitness:Differentiate between direct and indirect methodsPros/cons of each method for assessing CRF.FITT formula and CRF:How is the FITT formula used to design programs to increase CRF.Know how to calculate maximum heart rate, heart rate reserve, and intensity recommendations based on heart rateWhy is it important to engage in exercise within the recommended ranges for CRF improvement?How do recommended intensity levels differ for the heart rate reserve and maximal heart rate methods?How can intensity be measuring during exercise?How can the RPE scale be used to measure intensity during exercise?Understand the intensity of aerobic activities that is necessary to enhance CRF among the general adult population.Muscular strength and enduranceDifferentiate between these concepts.Muscle function:Difference between cardiac and skeletal muscleKnow basic anatomy of muscle cellsUnderstand the sliding filament theory of muscle contractionDescribe the two types of dynamic muscle actions.Understand factors that influence strength and size of musclesSlow- vs. Fast-twitch muscles fibers:What is the difference between these types of muscle fibersResistance Training:Define types and be able to identify examples of each typeHow is intensity assessed for resistance training?What intensity level should one engage in to improve muscular strength or endurance?FlexibilityStretching:1KINESIOLOGY 122: PHYSICAL ACTIVITY AND HEALTHEXAM #1 STUDY GUIDEWEEK 3: DEVELOPING PHYSICAL FITNESSREADINGS/SOURCES:- Chapter 4: The Heart of Physical Fitness: Cardiorespiratory Endurance- Chapter 5: The Power of Resistance Training: Strengthening Your Heart- Chapter 6: Focus on Flexibility: Stretching for Better HealthCARDIORESPIRATORY FITNESS (CRF)WHY IS CRF IMPORTANT?- Is made up by two important systems in your body your cardiovascular system (heart/blood/veins) and respiratory system your lungs- Reduction in chronic disease, improved quality of life, live longerWHAT PHYSIOLOGICAL CHANGES OCCUR WITH IMPROVED CRF?- More efficient oxygen delivery and consumption and ability to sustain aerobic activity at higher intensity- Activities like biking, swimming, running, fast walking, soccer, basketball all can improve thisWHAT ROLE DOES GENETICS PLAY IN CRF (I.E., WHAT PERCENTAGE OF CRF IS DUE TO YOUR GENETIC MAKEUP)?-AEROBIC VS. ANAEROBIC ACTIVITIESWHAT IS THE MAJOR DIFFERENCE BETWEEN THESE TYPES OF ACTIVITIES?- Aerobic- with oxygen, requires steady supply of oxygen to the muscles to perform the activity- Anaerobic- w/out oxygen, doesn’t require additional oxygen to be taken in by the muscles to move the body ex: lifting weights and sprintingTHE HEARTKNOW BASIC ANATOMICAL STRUCTURESUNDERSTAND HOW BLOOD FLOWS THROUGH THE HEART (INCLUDED IN VIDEO WITHIN LECTURE)2- Blood enter heart through two large veins, the inferior and superior vena cava, empty oxygen poor blood to right atrium- Atrium contracts and blood flows into right ventricle through tricuspid valve- Leaves here through pulmonic valve into pulmonary artery to lungs where its oxygenated- Now left side of heart- pulmonary vein empties oxygen rich blood from lungs to left atrium- Atrium contracts and blood flows into left ventricle- Blood leaves hearth through aortic valve into the aorta and body CARDIORESPIRATORY ADAPTATIONS TO PHYSICAL ACTIVITY/EXERCISE:DEFINE – CARDIAC OUTPUT, STROKE VOLUME, HEART RATE- Cardiac output—amount of blood leaving the hear per minutes (L/min)- Stroke volume- amount of blood heart pumps with each beat- Heart Rate – number of beats per minute BE ABLE TO CALCULATE CARDIAC OUTPUT- CO = SV x HR WHAT IS THE DIFFERENCE BETWEEN A RESPONSE TO EXERCISE AND AN ADAPTATION TO EXERCISE?-UNDERSTAND HOW THESE FACTORS ARE ALTERED WITH REGULAR PARTICIPATION IN PHYSICAL ACTIVITY AND IMPROVEMENTS IN CRF- Increased contractile force- contract your heart with greater force cause its stronger- Greater elasticity- your hear can expand to let more blood in and out- Increased stroke volume- can contract with more force- Decreased heart rate- more blood pumped out fewer beats OXYGEN CONSUMPTION DURING EXERCISE:HOW DOES OXYGEN CONSUMPTION CHANGE DURING AN ACUTE BOUT OF PHYSICAL ACTIVITY/EXERCISE?- Rest: breath rate, HR SV and use of O2 are low- Start of activity: O2 consumption increases (primarily anaerobic)- Steady State: Activity becomes aerobic, breathing rate, HR, and O2 consumption stabilize- Recovery Phase: breather rate, HR, and O2 consumption return to normal resting levelsMEASURING CARDIORESPIRATORY FITNESS:DIFFERENTIATE BETWEEN DIRECT AND INDIRECT METHODS- Maximal Oxygen Consumption (V02 Max) maximum capacity of your body to transport and use oxygen during exercise- Directly measure through graded exercise test - Indirectly measure- submaximal tests and field testsPROS/CONS OF EACH METHOD FOR ASSESSING CRF.- Maximal Graded Exercise Test- gold standard for measuring cardiorespiratory fitness, exercise to exhaustion with increasing intensity, Peak when intensity increases and 02 levels off o Pros: accurate sensitive to detect clinical issueso Cons: expensive, high risk, need special equipment- Submaximal exercise tests- treadmill or cycle ergometer, assumes linear relationship b/w HR andwork rate, use equation to estimate maximal 02 consumption - Field Test- rockport fitness walk as fast as your can for one mile and measure heart rate and use equations to predict max V02, another example step test for 3 minso Done with very little equipment,