Critical Thinking 1. In the vignette, Maria decides to use the heart rate reserv

Question

Critical Thinking

1. In the vignette, Maria decides to use the heart rate reserve method to determine her aerobic exercise intensity. What other methods could she use to determine her exercise intensity?

2. Identify four activities in which you are likely to participate that will enhance your cardiovascular system. Describe how you will incorporate each activity into your daily and weekly routine.

3. You have been invited to speak at a local high school health class about how aerobic activity affects cardiorespiratory fitness. In 250 words, explain the impact that aerobic activity has on one’s health.

Explanation / Answer

part 1st.

other methods that can be used to determine exercise intensity.

1. talk test.

talk test is an easy way to check your exercise intensity.

i ) you are getting moderate aerobic activity if you can talk but cant sing while doing an activity.

ii) you are getting vigorous aerobic activity if you can only say a few words while doing your activity.

iii) you are exercising too hard if you cant talk while doing your activity.

iv) you may not be exercising hard enough if you can sing while doing your activity.

2) TYPE OF ACTIVITY

the type of activity you do can also tell you how hard you are exercising.

i) moderate aerobic activity.

walk briskly.

cycle briskly

shoot baskets

play golf without using a cart.

swim leisurely

ii) vigorous aerobic activity

jog or run

cycle fast

hike

play soccer

swim moderately to hard.

moderate activity is safe for most people.

but its always a good idea to talk to your doctor before becoming more active, especially if you have not been very active or have health problems.

part 2)

activities for enhancing cardiovascular system are

RUNNING, CYCLING, SWIMMING, COSS-COUNTRY SKIING, JUMPING ROPE AND IN-LINE SKATING.

1) WALKING

walking burns fewer calories than other forms of exercise, but it is good exercise for many people because they can do it anytime and anywhere.

the key is to walk fast.

to improve your cardiovascular endurance , your heart rate should be atleast 60% of your maximum heart rate, which is calculated by subtracting your age from 220.

to reach 60% of your maximum heart rate , you may have to walk from 3.5 to 4.5 mph

2)JOGGING

a typical 154 pound person jogging at the relatively easy pace of 5 mph will burn twice as many calories in a half hour as the same person walking 3.5 mph.

because jogging is considered a more vigorous form of exercise , many people like to run to improve their cardiovascular endurance.

the key to improving your cardiovascular fitness with jogging , as with any form or aerobic exercise, is to systematically increase either the amount you can run each week or the speed at which you run by no more than 20%.

3) SWIMMING

swimming works a wider range of muscle group than walking or jogging and burns a lot of calories.

even a slow freestyle burns as much as a 5mph jog.

the best way to improve cardiovascular endurance while swimming is to swim 50-,100-, 200- yard intervals followed by short rest periods.

as your endurance improves , increase the length of the intervals or shorten the rest periods.

part 3)

EFFECT OF AEROBIC EXERCISE ON CARDIOVASCULAR SYSTEM

aerobic exercise also known as cardio exercise , can give long term effects to your body, especially your cardiorespiratory system.

your cardiorespiratory system consist of your heart, blood vessels and lungs.

the effect of aerobic exercise can be an effective way to increase the endurance of your cardiorespiratory system.

by maintaining the aerobic phase of exercise for atleast 20 to 30 minutes , three to four times a week , the cardiorespiratory system can improve in many ways.

INCREASE IN STROKE VOLUME AT REST

stroke volume is the amount of blood pumped from your heart each time it beats.

each time you exercise , you increase the oxygen intake for your body.

your heart begins to function at a higher level than it previously did.

overtime , your stroke volume will increase by pumping more oxygen rich blood throughout your body while you are at rest .

with consistent aerobic exercise , your heart is working at a higher efficiency with less work.

LOWER RESTING HEART RATE

now that more blood is pumping with each beat or contraction, you will begin to notice a reduction in your resting heart rate.

aerobic exercise has produced a greater oxygen delivery through the red blood cells with in your body.

since the heart is functioning at a higher level , more blood is pumping fewer times per minute.

this benefit i seen as a lower resting heart rate with regular aerobic execise.

LOWER BLOOD PRESSURE

blood pressure is the measurement of the amount of pressure as your heart contracts and sends blood through your body.

with more oxygen being delivered to the body with each heart beat through aerobic exercise, your heart is now better conditioned .

it does not need to work harder to rest or deliver blood to the body.

a consistent aerobic exercise program will help to lower your blood pressure reading and relax the body and mind.

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