Discussion: DB: Cardiorespiratory Endurance

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2022-03-21T09:11:20-07:00

BELOW IS INFORMATION REGARDING CARDIORESPIRATORY ENDURANCE (DO NOT RE-POST):

Cardiorespiratory Endurance

Cardiorespiratory endurance is defined as the body’s ability to sustain continuous, long-lasting exercise at a moderate to medium-high intensity. One’s “CRE” capacity is impacted by the efficiency of the heart and lungs to deliver oxygen to the muscles, while also removing waste from the body to sustain performance. A well-trained athlete can operate at a higher speed/intensity for longer periods of time because their lungs maximize oxygen exchange, while their heart is able to keep up with the body’s demand for oxygen delivery. Through aerobic activity, athletes can train the heart and lungs for peak performance, the same way weightlifters train to increase muscular strength.

Real world example: Eliud Kipchoge ran the world’s fastest marathon at a 4:43 minute/mile pace. While many people will never run a 4:43 mile, Kipchoge completed 26.2 miles at this pace. Kipchoge is the only person in the world to complete a full marathon in under two hours.

See more about Kipchoge’s performance here: https://www.businessinsider.com/eliud-kipchoge-becomes-first-man-to-run-marathon-in-under-2-hours-2019-10

To train “CRE” there are specific recommendations. Below are these recommendations:

Frequency (number of days/week): 3-5 times per week

Intensity (based on percentage of max heart rate): 60-85% Max Heart Rate

Time (measured in minutes): Minimum of 20 minutes

Type of exercise: Aerobic activity, commonly referred to as “cardio”, can be defined by the following characteristics:

MUST BE PERFORMED CONTINUOUSLY- “WITHOUT STOPPING”

USES WHOLE BODY, SPECIFICALLY LARGE MUSCLE GROUPS- LEGS, CORE, UPPER BODY

ELEVATES THE HEART RATE

ELEVATES THE BREATHING RATE

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DO NOW:

Using the information above, name three forms of exercise which meet the requirements of "aerobic activity". Use google or other methods of search to make sure you are naming appropriate exercises. NOTE- WEIGHT LIFTING DOES NOT QUALIFY!!!

Activity 1:_________________

Activity 2:_________________

Activity 3:_________________

DO NOW PART 2:

In PE, we use the mile test as a measure of CRE. FOLLOW THE INSTRUCTIONS BELOW!!!

TIME YOURSELF RUNING THE MILE, RECORD YOUR TIME ON THE WEEK 4 GOOGLE SLIDE PRESENTATION. WHILE IT MAY NOT TAKE 30 MINUTES FOR YOU TO RUN THE MILE, THIS WILL COUNT AS YOUR FIRST WORKOUT OF THE WEEK!!! FOR ACCURATE TRACKING, THE STRAVA APP IS RECOMMENDED!!! DO NOT STOP TO TAKE YOUR PULSE MID-MILE, TAKE YOUR PULSE IMMEDIATELY AFTER INSTEAD.