Cardio Fitness & Flexibility Exercise

Definition of Cardiovascular Fitness

• Maximum number of heart beats in 1 minute of effort.

• Heart rate when resting; usually when sleeping

• How efficient is your cardiovascular system in oxygen consumption and blood supply to your entire body.

• Used for calculating target exercise intensity

Higher cardio fitness = ?

• Lower training heart rate

• Lower heart rate

• Lower Stroke volume

• Lower blood pressure

Higher stroke volumes and cardiac output allows the heart to pump more ___________ and __________ in one beat

• blood, nutrient

• nutrient, carbon dioxide

• water, blood

• blood, oxygen

Higher cardio fitness equals to less __________ Per Minute (BPM) as compared to someone with lower cardio fitness.

• fat

• tired

• heart beat

• energy consumption

Vo2 Max refers as___________.

• Maximum Oxygen Consumption

• Maximum Water Consumption

• Maximum Nutrient Consumption

• Maximum Energy Consumption

The higher level of Vo2Max, the more ___________ your body is able to utilize in each breath.

• Nutrient

• Oxygen

• Water

• Energy

Heart rate detecting point for manual measurement.

• Ulna, radial

• Carotid, ulna

• Carotid, radial

• Tibia, fibula

Maximum Heart Rate define as maximum number of heart beats in ___ minute of effort.

• 1

• 3

• 5

• 10

Resting heart rate refers as heart rate when resting; usually when _______________.

• Sitting

• Sleeping

• Walking

• Eating

Guidelines to improve cardiovascular endurance

• FREQUENCY : 3-5 times per week

• INTENSITY: Between 40% – 90% dependable on fitness level

• TIME / DURATION: between 4 – 60 min per session

• TYPE OF EXERCISE: Continuous or Intermittent (interval)

• ENJOYMENT: Cycle while watching TV, Listening to MP3 while running etc