Lesson 1

John Marabiles · 73問 · 1年前

通報

問題一覧

Also known as aerobic fitness

cardiovascular endurance

The ability of the heart, lungs, and blood vessels to supply oxygen to the muscles during sustained physical activity

cardiovascular endurance

It reflects how effectively your body can perform prolonged exercise and can be improved through activities like running, cycling, swimming, and other aerobic exercises

cardiovascular endurance

Good cardiovascular endurance is essential for overall health and fitness, as it helps ______, ______, and improves overall performance in physical activities

(1) enhance stamina (2) reduce fatigue

Risks of sedimentary lifestyle:

weight gain heart problems diabetes mental health issues cancer risk bone weakness

✅

Benefits of cardio respiratory endurance:

physiological benefit metabolic benefit mental and emotional benefit cardiovascular benefit functional benefit

Improves lung capacity, strengthens the heart, enhances oxygen delivery, and increases overall stamina and endurance

physiological benefits

Boosts metabolism, improves energy production, aids in weight management, and enhances the body's ability to burn fat efficiently

metabolic benefits

Reduces stress, anxiety, and depression, enhances mood through the release of endorphins, and improves cognitive function and focus

mental and emotional benefits

Lowers blood pressure, reduces the risk of heart disease, improves circulation, and enhances heart efficiency

cardiovascular benefits

Increases daily energy levels, improves mobility and endurance for daily activities, and enhances overall quality of life

functional benefits

Any activities that does not place a lot of strain or weight through the joints while still providing health benefit

low impact movement

Examples of low cardiovascular endurance movements:

water — based exercises land — based aerobics machine — based exercises

Benefits of low impact movements:

(1) injury rehabilitation (2) improved cardiovascular health (3) enhanced muscle strength and flexibility (4) aids in weight management (5) promotes mental wellbeing

Characteristics of low — impact movements:

(1) gentle on joints (2) controlled movements (3) sustained effort (4) adaptability

Benefits of high impact movements:

(1) increased caloric burn (2) improves cardiovascular functions (3) enhaced muscle strength and power (4) time efficient (5) promotes mental wellbeing

Characteristics of high impact movements:

(1) high intensity (2) weight — bearing (3) rapid changes of direction (4) increased heart rate and bp

Fundamental guidelines for cardio exercises:

(1) frequency (2) intensity (3) duration (4) progression (5) warm-up and cooldown (6) safety and considerations

The rate of how often an exercise is repeated over a particular course of time, often expressed in sessions

frequency

The level of effort exerted by your body to perform an action

intensity

It is one of the methods used to measure and analyze the intensity of the exercise performed

heart rate

Levels of intensity:

— low — moderate — vigorous

Moving at a comfortable or slow pace

low intensity

Exercises that make you breathe harder than normal

moderate intensity

Heavy and fast-paced actions that cause fast and heavy breathing and also demands high effort to accomplish

vigorous

Slow walking Stretching

low intensity

Dancing Brisking Hiking

moderate intensity

Running Swimming Playing ball sports

vigorous intensity

The length of time spent on performing a particular set of exercises

duration

The duration in which a particular set of exercises is to be performed is highly dependent on its intensity

duration

It is the increasing of the challenge of your workouts to continue making progress and avoid plateaus, focusing on principles like progressive overload by increasing intensity, duration, or complexity

progression

Prepares your body for physical activity by increasing heart rate, blood flow, and warming up muscles It should last ______

(1) warm up (2) 5 to 10 minutes

Gradually reduces heart rate and body temperature, and helps prevent dizziness or fainting It should last ______

(1) cool down (2) 5 to 10 minutes

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