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• Sway - swing unsteadlily; rock by moving back and forth Cardiorespiratory (CR) fitness, sometime called
sideways. endurance, aerobics fitness, or aerobic capacity, is one of
the five components of physical fitness, CR fitness is a
Cardiorespiratory (CR) fitness
condition in which the body’s cardiovascular (circulatory
(and respiratory systems function together, especially
The primary concern of the physical education during exercise or work, to ensure that adequate oxygen
instructor is to expose our students to a variety of is supplied to the working muscles to produce energy. CR
physical activities, guide our students to enhance and fitness is needed fir prolonged, rhythmic use of the
sustain physical fitness for daily activities as well as body’s large muscle groups. A high level of CR fitness
healthy lifestyle. permits continuous physical activity without a decline in
It is the responsibility of the student to practice performance and allows for rapid recovery following
good health habits and as well as discipline towards a fatiguing physical activity.
healthy lifestyle with regular exercise, balanced diet,
adequate sleep, absence of liquor, cigarettes, and drugs, Activities such as running, bicycling, swimming,
wholesome recreation, positive attitudes stair climbing, jumping rope, place an extra demand on
the cardiovascular and respiratory system. During
What is Physical Fitness? exercise, these systems attempt to supply oxygen to the
It is a physical condition when an individual has working muscles. Most of this oxygen is used to produce
the capacity to everyday tasks without a feeling of energy for muscular contraction. Any activity that
exhaustion. In addition, it is the ability to function continuously uses large muscle groups for 20 minutes of
effectively in physical work, training, and other activities longer taxes these systems. Because of this, a wide
and still have enough energy left over to handle any variety of training methods is used to improve
emergencies which may arise. These are the possible cardiorespiratory endurance.
qualities;
Physiology of Aerobic Training Smoking can lead to any or all the above
Aerobics exercise uses oxygen to produce most problems and can, in the long and short term, adversely
of the body’s energy needs. It also brings into play a affect one’s ability to perform daily task.
complex set of physiological events. Only aerobic exercise that requires breathing in
large volumes of air improve CR fitness. Worthwhile
To provide enough energy- producing oxygen to the aerobics activities must involve the use of large muscle
muscles, the following events occur: groups and must me rhythmic. They must also be
➢ Greater movement of air through the lungs. sufficient duration and intensity (60 to 90 percent HRR).
➢ Increased movement of oxygen from the lungs into Examples of primary and secondary exercise for
the blood stream. improving CR fitness are as follows:
➢ Increased delivery of oxygen-laden blood to the
working muscles by the heart’s accelerated
pumping action.
➢ Regulation of the blood vessel’s size to distribute
blood away from inactive tissue to working muscle.
➢ Greater movement of oxygen from the blood into
the muscle tissue. The primary exercises are more effective than
➢ Accelerated return of venous blood to the heart. the secondary exercises in producing positive changes in
CR fitness.
Correctly performed aerobic exercise, over time, The secondary activities may briefly elevate the
causes positive changes in the body’s CR system. These heart rate but may not keep it elevated to the THR
changes allow the heart and vascular systems to deliver throughout the entire workout.
more oxygen-rich blood to the working muscles during Exercise to music like aerobics exercise done to
exercise. Also, those muscles regularly used during music is another excellent alternative to running. It is a
aerobes exercise undergo positive changes. By using motivating, challenging activity that combines exercise
more oxygen, these changes let the muscles make and and rhythmic movements. There are no prerequisite
use more energy during exercise and, a result, the skills, and it can be totally individualized to every fitness
muscles can work longer and harder. level by varying the frequency, intensity, and duration.
A person’s maximum aerobic capacity can be One can move to various tempos while jogging or doing
modified through physical training. To reach very high jumping jacks, hops, jumps, or many other calisthenics.
levels of aerobic fitness, one must train hard accordingly. Rope jumping (a.k.a. rope skipping, skip roping,
The best way to improve fitness is to participate regularly jump rope) is, however, an excellent form of exercise
in a demanding aerobic exercise program. that should consider if you are looking for a way to keep
fit, train for another sport, or just to have fun. Its’
May factors can negatively affect one’s ability to inexpensive, does not need a fancy or special facility, It
perform well aerobically. These include the following: can develop nearly area including: aerobic conditioning,
➢ Age. endurance, agility, quickness, timing, and rhythm to
➢ Anemia. name a few.
➢ Carbon monoxide from tobacco smoke or
pollution. Identify your Body type with this table of
➢ High altitude (reduced oxygen pressure). Interpreting your Ponderal Index.
➢ Illness (heart disease). How to identify your Somatotype Structure
➢ Obesity.
➢ Sedentary lifestyle. How to compute for Ponderal Index for Body type
Somatotyping uses the ponderal index, where
Any condition that reduces the body’s ability to height is measured in inches and weight is represented
bring in, transport, or use oxygen reduces a person’s by pounds (lbs.). To calculate the ponderal index, the
ability to perform aerobically. Inactivity causes much of equation to use is:
the decrease in physical fitness that occurs with
increasing age, some of this decrease in aerobics fitness Where:
can be slowed by taking part in a regular exercise PI = Ponderal Index
program. Weight = Body Weight (lbs.)
Certain medical conditions also impair the Height = Body Height (inches)
transport oxygen. The y includes diseases of the lungs,
which interfere with breathing, and disabling heart Ponderal Index = Height (inches) ÷ 3√Mass (lbs)
conditions. Another is severe blocking of the arteries
which inhibits blood flow to the heart and skeletal
muscles.