Cardio Respiratory Endurance
Cardio Respiratory Endurance is the ability for the heart and lungs to supply oxygen to the body for a prolonged period of physical activity. The area of the body that this takes place in is the cardiorespiratory system (subsists of the heart, blood vessels, and respiratory system). The bellow figure shows the cardiorespiratory system. I tested my Cardio Respiratory Endurance by doing the beep test. As a result, I achieved an average score of 8.5. A table of scores and their ranks are on the bottom of page 3.
How To Develop: You can improve your cardio respiratory fitness by executing any prolonged exercise that consolidates your aerobic energy system. However, to achieve optimum performance and results from your cardio respiratory fitness workout you should
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As a result, I achieved an excellent score for both exercises (continuous push ups: 31, continuous sit-ups: 41). Two separate tables for push ups and sit-ups scores and ranks are on page 6.
How to Develop: To develop muscular endurance through exercise, you are recommended to perform exercises with low weight and complete a high number of reiterations/repetitions. Some exercises are listed below.
Push ups: Push-ups are specifically aimed for your upper body and arms. To do push ups, lie down on the ground with your face looking straight downwards. Make sure your hands are slightly wider apart than your shoulder-width and your toes are you hip-width apart. In a calm motion, push yourself up, stiffen your core and keep your back straight. Slowly and calmly lower yourself down until your chest is approximately a fist-width of the ground then push yourself back up. Repeat this process for 15 to 25 reps. If you cannot repeat this for 15 to 25 repetitions with your toes on the ground, start with your knees on the ground. The key to building endurance is to do a high amount of
Repeat __________ times. Complete this exercise __________ times per day. Repeat this exercise, as instructed, except this time with a straight elbow. STRETCH – Elbow
The following are the same as the " Powered Knees Max Reps Applies to: 30 seconds Special Direction: right side Take a foot at a 45-degree angle. Raise your arm on the diagonal head and on the side of your feet. Explosions drive your knees on the opposite side while putting your hands down and make your knees at your hip height with your hands. Do not pause, fast reverse movement and
My rectus femoris and bicep femoris have also received some toning because these exercises also targeted those muscles. Since those muscles are used in my endurance workouts, I have been able to see visible results in not only my fitness testing results, but my own body as well; I’ve lost some weight in my legs and I’ve got a more firm gluteus maximus. To continue with my third goal of toning my rectus abdominis, I chose to complete an endurance workout because a strength workout would result in gaining muscle mass, which does not achieve my goal. In order to accomplish this, I have done planks, v-snaps, tuck extends, wood chops, side planks, russian twists, hollow holds, running mans, mountain climbers, crossover sit ups, banana rolls and windshield wipers. These exercises fit in with my goals because increasing reps and weight in my core workouts lead to a stronger and tighter core consequently leading to a toned rectus
Start with five or ten repetitions, whichever you feel comfortable with, and gradually build up the number of
At our practices we do warm-ups like any other sport. For our warm-ups we have to run, and stretch; to prevent muscle soreness. Examples of stretches we do include: leg stretches, calf-raises, torso stretches, quad-stretches, and much more. Also everyday we have to do “basics”, which mean we practice basic marching, forward, backward, sideways, and block eights (also called figure eights). Running is essential to learning to control breathing, for example we run across the field and back and do breathing exercises to control breathing, and lung expansion.
You will sit on the floor and clasp your hands. You then rotate left and right rapidly with your hands touching the floor each time. Both of your feet must be off the ground at all times as well! This is a fast-paced movement exercise and you have to do 50 repetitions! No doubt, you will feel the pain during the entire session; however, all the pain will be gone right away when you stop.
Muscular fitness is made up of muscular strength and muscular endurance. Muscular strength is how much force can be exerted during one contraction. On the other hand, muscular endurance is contracting muscles for a duration of time. Many activities require one more than the other. These activities include basketball, baseball, racquetball, soccer.
Ninth and Tenth Grade Fitness Analysis During the time that I have taken gym class as both a freshman and a sophomore, I have noticed a change in the scores between each of my four fitness tests. Starting with my ninth grade baseline test, I received 2,000 meters on the twelve minute run, 16 walls on the twelve minute swim, a time of 1:30 for the front plank, 1:15 for the superman, 1:24 for the wall sit, 38 crunches per minute for the crunch test, 10 push-ups for the push-up test, 75 pounds on the bench press, which equaled 50% of my body weight, and -3.5 inches on the sit-and-reach test. During my ninth grade post test, I received 2,200 meters on the twelve minute run, 20 walls on the twelve minute swim, 3:00 for the front plank, 3:00 for
6 Hold for __________ seconds. 7 Slowly return to the starting position. Repeat __________ times. Complete this exercise __________ times per
Julissa Ocampo p.2 Dec. 3rd, 2015 Intense Athletic Conditioning: Do The Benefits Outweigh The Risks The risks of intensive athletic conditioning does not outweigh the benefits.
“This test measures muscular endurance of the upper body, primarily the pushing muscles” (Clark, Sutton, & Lucett, 2014). In the push-up position, Jon’s ankles, knees, hips, shoulders, and head are in a straight line. Jon also can lower his body to touch where a partner’s closed fist placed under his chest would
6 pull-ups with no time limit. Also run one and a half mine under 11 minutes.
Who doesnt dream to attain physical excellence? The only real problem is that dreaming alone wont get you anywhere. Many people seek for the answer to gaining muscle and losing weight. For starters, its impossible to do either of the two unless youre putting a decent amount of effort. If you want to get your dream body, youll definitely have to put in more effort while exercising, eating as well as resting.
When I turned 15 years old I started weightlifting, then when I turned 16 years old, I started rock climbing. To improve in rock climbing, one of the things that I need to work on is sport-specific strength. I have been trying to teach myself the science behind getting stronger, especially for rock climbing. I have been compiling information that I find online, in books, or by talking to someone, in my journal. Reading web articles and books meant for kinesiology students has been very challenging.
In the case of cardiorespiratory endurance, you can avoid reversing the effects of training only by continuing regular training at 70 per cent MHR (maximal heart rate) and on at least three occasions per week. Runners who are unable to continue normal training due to injury may substitute activities such as swimming or