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12.1. CARDIO-TRAINING REPETITIONS

QUESTIONS- ANSWERS Question: What is cardiopulmonary capacity? Answer: It is the body's ability to absorb, transport and utilize oxygen. It includes the functional ability of the heart and lungs to exchange and transport oxygen to the muscles working during continuous movement. In other words, it is the ability to produce work by employing aerobic energy metabolism (in the presence of oxygen). Very simplified, aerobic endurance.   Question: What Are The Benefits Of Cardio Respiratory Training For Someone Who Works With Bodybuilding? Answer: Cardio-respiratory training improves aerobic fitness, which in turn shifts the time for fatigue (more workout time), reduces recovery time, improves muscle blood supply, prevents fat build-up and improves fatigue energy sources.   Question: Here are some examples of cardiopulmonary - aerobic exercises? Answer: Walking, jogging, swimming, cycling, aerobics and cardio exercises such as treadmill, static bike, elliptical, step, rowing, climbing etc. These exercises are characterized as cardiopulmonary or aerobic, in that they mobilize large muscle groups in a repetitive rhythmic manner, with an intensity of effort within a specific range of heartbeats for at least 10 consecutive minutes.   Question: What are the main ways to improve cardiopulmonary resistance? Answer: Improvement of cardiopulmonary resistance (aerobic capacity) is achieved mainly by prolonged intermittent work (interval method) or continuous high volume and low intensity work (continuous method).   Question: What do the terms "frequency", "intensity" and "duration" mean in cardiorespiratory training? Answer: The term frequency indicates how often someone is exercising with cardio respiratory programs (how many workouts he / she does per week), the term intensity of the effort he / she makes when exercising (eg, how many heartbeats), and the term duration indicates how long. it takes a training unit (training program) in total, without taking into account the time spent on warm-up and recovery.   Question: In what basic ways can the intensity and degree of difficulty in a choreographed aerobic exercise be increased? Answer: According to the American Council of Exercise (ACE), the intensity and degree of difficulty of a choreographed exercise may increase:
  1. By lowering the center of gravity of the body.
  2. By moving the body into space.
  3. By adding bounces.
  4. By lifting a member or members (e.g. of one foot or hands above the head).
  5. Using extra resistance.
  6. Performing the exercise at a faster rate.
  Question: What is the relationship between respiratory and heart rate? Answer: In cardiopulmonary exercise breathing is an indicator of measuring intensity (speech test) and by monitoring it (control) we can identify and adjust the intensity experienced by the practitioner. For example, when the practitioner is over-breathing, breathing difficult and unable to speak, then the intensity of the exercise is very high and should be reduced. Over-ventilation or excessive breaths per minute during exercise can irritate the airways and also cause dizziness or fainting.   Question: Why after some physical effort do we not measure the pulses for 1 minute but for less time? Answer: When we measure pulses as soon as an attempt is stopped, then we want to get their value as soon as possible. This is because with stopping exercise, and especially in training individuals, heart rate is starting to fall. So if you count for a whole minute, the value you get will not represent your heart rate during exercise. It will have already fallen during the measurement. That is why we choose to stop trying to count down in 10 seconds for 6, or 6 seconds for 10. On the contrary, to find the heart rate at rest, there is no need to count for a few seconds, that is, we can take the pulses for one (1) whole minute.   Question: What is the ideal frequency and duration of cardio-respiratory training? Answer: Unfortunately an absolute answer cannot be given. Most fitness organizations, however, recommend that cardio breathing be performed 3-5 times a week and, depending on the intensity, take between 20 and 60 minutes.