CARDIORESPIRATORY FITNESS

Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and respiratory
systems to supply oxygen to skeletal muscle mitochondria for energy production needed during
physical activity. CRF is an important marker of physical and mental health and academic
achievement in youth. However, only 40% of US youth are currently believed to have healthy
CRF. In this statement, we review the physiological principles that determine CRF, the tools
that are available to assess CRF, the modifiable and nonmodifiable factors influencing CRF, the
association of CRF with markers of health in otherwise healthy youth, and the temporal trends
in CRF both in the United States and internationally. Development of a cost-effective CRF
measurement process that could readily be incorporated into office visits and in field settings to
screen all youth periodically could help identify those at increased risk.

Although CRF is assessed at times in certain youth such as those with congenital heart disease,
asthma, and cystic fibrosis, assessment of CRF has a broader range of applications. CRF is an
objective measure of health that can be tracked over time and compared across populations.
Whereas self-reported physical activity levels can be unreliable and provide only a snapshot of
behavior, assessments of CRF provide a more robust measure of cardiovascular health. Consistent
with this sentiment, a recent American Heart Association statement suggests that CRF be
assigned as a vital sign because it has the power to predict mortality in adults similar to
traditionally assessed risk factors such as tobacco use, type 2 diabetes mellitus, hypertension,
and hypercholesterolemia.

CARDIOVASCULAR ENDURANCE

Cardiovascular endurance, often known as aerobic fitness, plays a pivotal role in maintaining
overall well-being. This crucial aspect of fitness revolves around the efficiency of your heart,
lungs, and circulatory system in delivering oxygen to your muscles during sustained physical
activities. The values associated with cardiovascular endurance are vast and impactful. Regular
cardiovascular exercise serves as a powerful ally in fortifying heart health, diminishing the risk
of heart diseases, and enhancing overall cardiac function. Furthermore, it elevates respiratory
function by improving lung capacity and efficacy, facilitating better oxygen intake and carbon
dioxide expulsion. The benefits extend to weight management through calorie-burning cardio
workouts, crucial for both weight loss and maintenance. Improved circulation and oxygen delivery
not only boost energy levels but also alleviate fatigue in daily activities. Additionally, the
positive impact on mental health is notable, as cardiovascular exercise releases endorphins,
fostering a positive mood and reducing stress, anxiety, and depression. This holistic approach
extends to enhanced endurance, better sleep quality, disease prevention, and a bolstered immune
system. Studies even suggest a link between cardiovascular fitness and increased lifespan,
underscoring the significance of maintaining good aerobic health. Incorporating activities like
running, swimming, cycling, or brisk walking into your routine becomes a valuable investment in
cardiovascular endurance, contributing substantially to your overall health and well-being.

THE MUSCULOSKELETAL SYSTEM

The musculoskeletal system (locomotor system) is a human body system that provides our body
with movement, stability, shape, and support. It is subdivided into two broad systems:

1. Muscular system - which includes all types of muscles in the body. Skeletal muscles, in
particular, are the ones that act on the body joints to produce movements.

2. Skeletal system - whose main component is the bone. Bones articulate with each other and
form the joints, providing our bodies with a hard-core, yet mobile, skeleton.

Parts of the musculoskeletal system:

1. Skeleton — this is the framework of the body. The adult human skeleton is made up of 206
bones. There are 5 main shapes of bones: long (such as the upper arm), short (such as the
hand), flat (such as the ribs), irregular (such as the vertebrae) and sesamoid (such as the
kneecap).

2. Joints — an area where 2 or more bones come together.

3. Cartilage — provides cushioning inside joints (such as in the knee joint), or connects one
bone to another (as in cartilaginous joints).

4. Ligaments — tough bands of tissue that join bones to other bones to strengthen joints.
5. Muscles — there are around 600 muscles in the human body. They help the body move.

6. Tendons — these are made of strong fibrous connective tissue and they connect muscles to
bone. They appear as the long thin ends of the muscles.

What do bones do?

Bones give people shape. They hold the body upright, and also protect organs like the heart and
the liver. They store the minerals calcium and phosphorus, and also contain bone marrow, where
new blood cells are made.

What do muscles do?

There are different types of muscles, each with different functions, but they all work to
produce movement of the body or to stabilise the body.

1. Skeletal muscle

Skeletal muscle (voluntary muscle or striated muscle) is muscle that you can consciously control.
Each muscle is comprised of muscle tissue, blood vessels, nerves and tendons.

2. Smooth muscle

Smooth muscle is found inside blood vessels and organs like the intestines. You can’t consciously
control smooth muscle.

3. Cardiac muscle

The heart is made of special muscle called cardiac muscle. You can’t control it consciously.

What do joints do?

Joints connect bones. They provide stability to the skeleton, and allow movement. There are
different types of joints.

1. Synovial joints

Joints in the arms and legs are synovial joints. The ends of the bones are covered with
cartilage and separated by the joint cavity which is filled with a thick gel called synovial fluid.
2. Cartilaginous joints

Joints in the spine and pelvis and the joints between the ribs and the sternum are cartilaginous
joints — they provide more stability but not as much movement.

3. Fibrous joints

Fibrous joints allow no movement — just stability. They are held together by fibrous connective
tissue. You have fibrous joints in your skull.

DEVELOP CARDIOVASCULAR STRENGTH

To develop your cardiovascular endurance and overall fitness, consider the following tips:

•Aerobic Exercises : Engage in activities that increase the amount of oxygen you breathe in.
These exercises enhance your heart and lung function. Examples include:

- Swimming

- Cycling

- Dancing

- Jogging

- Walking

- Jumping rope

•Gradual Progression: Start with 10 to 15 minutes of cardiovascular endurance exercises per day.
Gradually challenge your body by adding a few minutes each day. Aim for at least 30 minutes
of exercise during each session, 3 days per week.

•Frequency and Duration: Aim for at least 30 minutes of aerobic exercise during each session,
3 days per week. Gradually work your way up to exercising 5 days per week for optimal results.

•Stair Climbing: Incorporate stair climbing into your daily routine. Instead of taking the elevator,
opt for the stairs at work or at home. It's a simple way to add some cardio activity and keep
building your fitness.

•Warm Up and Cool Down: Before exercising, spend 5 to 10 minutes warming up at a low
intensity. After your workout, slow down for another 5 to 10 minutes before stopping.

THE DIFFERENT CARDIO VASCULAR ACTIVITIES

Each one targets a different aspect of cardiovascular endurance and together they make for a
well-rounded routine.

Walking is a great way to ease into cardio, it's low-impact and can be done anywhere.

Stair climber on the other hand, is a real leg and lung burner - it's tough but so rewarding!

Running is brilliant for building endurance and stamina, and it's something you can continuously
challenge yourself with as you improve.

Jumping jacks are a fun way to get your heart rate up and they also help improve coordination.

Air squats are fantastic for building strength in your lower body while also getting your heart
pumping.

SUMMARIZATION, I GUESS HAHAH

1. Cardio-respiratory Fitness (CRF)

-CRF refers to the ability of the cardiovascular and respiratory systems to efficiently
supply oxygen to working muscles during prolonged physical activity. It reflects the health and
efficiency of the heart, lungs, and circulatory system.

Example: Running, swimming, or cycling regularly can improve cardio-respiratory fitness by

2. Cardiovascular Endurance

-Cardiovascular endurance is the ability of the heart and blood vessels to supply oxygen to
the muscles during sustained physical activity. It measures how well the cardiovascular system can
withstand and recover from prolonged exercise.

- Example: Long-distance running, cycling, or participating in aerobic exercises like dancing

3. Musculoskeletal System

-The musculoskeletal system comprises the muscles, bones, joints, ligaments, and tendons
that work together to provide support, movement, and protection to the body. It is integral for
physical activity and overall body function.

- Example: Weightlifting, yoga, or any resistance training exercises contribute to the health
and strength of the musculoskeletal system by promoting muscle development and bone density.

Additionally, there are 6 parts of the musculoskeletal system the:

Skeleton

Joints

Cartilage

Ligaments

Muscles and

Tendons

B. CARDIOVASCULAR ENDURANCE ACTIVITIES

Dancing - the movement of the body in rhythmic way.

Jogging - run at a steady gentle pace basis as a form of physical exercise.

Waking - move at a regular pace by lifting and setting down each foot in turn, never having
both feet off the ground at once.
 Jumping rope - to jump lightly over a rope that is held in both your hands, or by two other
people, and turned repeatedly under your legs and over your head as exercise or a game.

Climbing starts - The movement necessary to vertically ascend stairs increases your heart and
breathing rate, making stair climbing good for your cardiorespiratory system.

TEST 1-20

ENUMERATION

1-6. WHAT ARE THE PARTS OF MUSCULOSKELETAL SYSTEM?

Skeleton

Joints

Cartilage

Ligaments

Muscles and

Tendons

7-11. GIVE ME ATLEAST 5 CARDIOVASCULAR ENDURANCE ACTIVITIES.

Walking

Stair climber

Running

Jumping Jacks

Air Squats

12-14. WHAT ARE THOSE THREE DIFFERENT TYPES OF JOINTS?

Synovial joints

Cartilaginous joints

Fibrous joints
15-16. THE MUSCOLOSKELETAL SYSTEM IS DIVIDED INTO TWO BROAD SYSTEMS.
WHAT ARE THOSE?

Muscular system

Skeletal system

FILL IN THE BLANK

17. ADULT HUMAN SKELETON IS MADE UP OF _____ BONES. 206

18. THERE ARE 5 MAIN SHAPES OF BONES: LONG, SHORT, FLAT, IRREGULAR AND
______. SESAMOID

19. ______ IS THE MOVEMENT OF THE BODY IN RHYTHMIC WAY. DANCING

20. ______ REFERS TO THE ABILITY OF THE CARDIOVASCULAR AND RESPIRATORY