Cardiorespiratory Endurance,

Muscular Strength & Flexibility

and Body Composition
Anatomy Lesson

 Oxygen is needed to convert carbohydrates

and fats into energy for the body’s use
 Also used to enable the body to perform
physical tasks
 Cycle:
 Inhale  oxygen travels into alveoli  absorbed
into blood stream  travels to muscles, organs
and brain  carbon dioxide into blood stream 
taken out of blood stream at alveoli  exhale
Cardiorespiratory Endurance

 Also called aerobic fitness

 Determined by maximal oxygen uptake or
VO2max
 Maximum amount of oxygen the body is able to
utilized per minute of physical activity
 The higher the oxygen consumption, the more
efficient the cardiorespiratory system is
Absolute Oxygen Uptake

 Determining the caloric expenditure of

physical activity
 5 kcal burned/1 L of Oxygen consumed
 Oxygen consumption at 0.3 to 0.5 L/min.
during rest
 5 L/min. oxygen consumption during
maximal exercise
 Typical person exercises at 60% capacity
Example to determine absolute oxygen uptake

 Person with 3.5 L/min. oxygen uptake

 Works out at 60% of maximum HR
 (3.5 x .60)=2.1 L of oxygen consumed/min.
of physical activity
 (2.1 L x 5 kcal/L)=10.5 kcal/min. burned at
that exercise pace
 (10.5 x 30 min.)=315 kcal burned in a 30
minute workout at that exercise pace
 1 lb. of body fat = 3,500 kcal
Muscular Strength and Endurance
 Crucial in performing daily tasks – including God’s work
 Sitting, walking, lifting and carrying objects, doing housework
 Improves appearance & self image
 Develop sport skills
 Strength for emergency situations – our nation today
 Older adults
 Promote independent living/less in nursing homes
 Boosts and keeps resting metabolism high
 Improves balance and provides mobility
 Decreases the risk of injury/falling
 Puts stress on bones, keeping density high
Muscular Strength vs. Muscular
Endurance
 Muscular endurance
 Amount of time force can be exerted
 Muscular strength
 Amount of power that can be exerted in one
moment
 One Repetition Maximum (1 RM)
Muscular Flexibility

 Maximum range of motion at a joint or group of

joint without causing an injury
 Stretching before and after exercise
 Many muscular/skeletal issues and injuries,
especially in adults, are able to be correlated with a
lack of flexibility
 Decrease in flexibility can cause
 Poor posture
 Aches and pains
Muscular Flexibility

 80% of low-back problems in U.S. from mal-

alignment of the spine and pelvis, a direct
result of poor flexibility and weak muscles
 Costs the U.S. industry BILLIONS of dollars a year
in health services, decreased productivity and
worker compensation
 Overstretching can be dangerous
 Causes a laxity to ligaments and muscles too loose
to support joint
Muscular Flexibility

 Sedentary living and lack of activity is the most significant

factor to a loss of flexibility
 Overall, flexibility helps with:
 Maintaining joint mobility
 Decreased muscle injury and soreness
 Prevents low-back pain and other spinal issues
 Improves and keeps up postural alignment
 Boosts proper and graceful body movement
 Been shown to treat Dysmenorrhea
 Regular stretching also has been found to help decrease aches
and pains from psychological stress, therefore, a decrease in
anxiety, BP and breathing rates
Body Composition

 At the age of 25, the average male and female in the

U.S. gains 1-2 lbs./yr.
 At 65, that’s an added 40 lbs.
 But, because of our decrease in physical activity, we
lose 20 lbs. in lean muscle tissue
 So at 65, we technically have gained 60 lbs. of fat weight
 3,500 kcal/lb. x 60 lbs. = 210,000 kcal!
 Body Composition is the fat and lean muscle tissue
amounts in our body
 Percent Body fat
 Lean Body Mass
Body Composition

 Fat
 Essential fat – for normal physiologic functions
 3% in men
 12% in women
 Storage fat – stored in Adipose tissue and around major
organs in body for insulation
 Obesity – 15-20% of deaths in U.S.
 Underweight
 Recommended Body weight
 Measuring and calculating % fat and % lean muscle tissue
Body Composition

 Abnormalities to assessment
 Body builders, football players, etc.
 Very thin, but little muscle tissue and more fat
weight
 Assessing Body Composition
 BMI (Body Mass Index) charts, Skinfold thickness,
girth measurements, bioelectrical impedance,
hydrostatic or underwater weight and air
displacement