PE Definition of Cardiovascular Endurance Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen

to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen. Cardiovascular endurance is also frequently called cardio-respiratory endurance, cardiovascular fitness, aerobic capacity, aerobic fitness or is sometimes more broadly termed endurance although endurance may also refer to the ability of the muscle to do repeated work without fatigue. It is also one of the five components of physical fitness. While all physical activities involve some level of cardiovascular support,

cardiovascular endurance typically refers to the ability of a person to perform activities that raise the heart to a training level and maintain that level for a sustained period of time, typically 10-15 minutes. A training level is typically expressed as percentage of a persons maximum heart rate (RMR), usually between 60-80 percent of an individuals RMR. Methods for Measuring Cardiovascular Endurance Cardiovascular endurance can be measured using a number of formal clinical methods including: o Vo2Max Test o Ventilatory Threshold or Lactate Threshold Test o Graded Exercise Tests o Exercise Electrocardiography Non-clinical tests for cardiovascular endurance: o Resting Heart Rate (RHR) o Cooper Test o Estimated Vo2Max o Rate at which heart returns to RHR post-cardiovascular exercise

Benefits of Cardiovascular Endurance As a person improves their cardiovascular endurance, a number of

beneficial adaptations take place in the body, including: o Increased Heart Size (volume and weight): Improves the strength and pumping capacity of the heart o Increased Blood Plasma Volume: Enhances oxygen transport and temperature regulation during exercise. o Decrease in Heart Rate: Lowers both resting and exercise heart rate, reducing stress on the heart o Increases Heart Stroke Volume: Allows the heart to expel more oxygenrich blood during each pump o Increased Cardiac Output: Improves the ability of the heart to pump blood througout the body. This represents the most significant overall adaptation in cardiovascular function due to improvements in cardio-respirator endurance. o Improved Oxygen Extraction: Increases the amount of oxygen tissues are able to extract from circuluting blood. o Better Blood Flow & Distribution: Muscles and tissue require less blood because of improved delivery, extraction and utilization of oxygen. Less blood is needed by the muscles because their ability to deliver, extract, and use oxygen increases. o Lowered blood pressure o More Efficient Pulmonary Function: Because the body can better utilize available oxygen, a person with better cardio-respiratory endurance doesnt need to take as many breaths during exercise. This keeps you from getting winded whether thats climbing stairs or running sprints. How To Improve Cardiovascular Endurance Improving cardiovascular endurance is typically just a matter of practice.

Like training your muscles, continuously challenging your cardiovascular system with increased levels of aerobic activity will generally result in gains in cardiovascular endurance and fitness. This can be duration running, biking, swimming, skating, cardio at the gym, or even higher-intensity activities like sprinting or interval training, which have been shown to increase VO2Max.

Parts and Functions of Respiratory System

The gaseous exchange essential for life is the primary function parts of the respiratory system. Six basic parts of respiratory system are: Nose Pharynx Larynx Trachea Bronchi Lungs

Lets us now see the diagram of the respiratory system Parts and Functions of Respiratory System -i Nose

Structure: Nose has a basic framework of bone and cartilage attached to muscle and the outer skin lined with mucous membrane. The internal structure of the nose is connected to the pharynx by two openings called internal nares.

Function: Air breathed in through the nose is warmed, moistened and filtered as it passes through the conchae, three bony projections which are lined with mucous membrane composed of cells which can trap particles of dust and germs. The filtered air flows through the internal nare into the pharynx. Pharynx:

Structure: Pharynx is shaped like a funnel. First portion of pharynx is known as nasopharynx. Middle portion as oropharynx. Lowest portion as laryngopharynx. Function: Pharynx has three major functions; the passage of air and foo, forms a chamber for vocal sounds produced by larynx. Nasopharynx transports air and mucus downwards. It has an opening known as Eustachian tubes which equalizes air pressure between ears, nose and throat. Oropharynx receives air, food and fluid from the mouth. Laryngopharynx acts as a passageway for food, fluids and air. Larynx:

Structure: The structure of ligaments, muscles and cartilage in the larynx control the tension in the cords. Epiglottis is a piece of elastic cartilage which is situated at the base of the tongue and is joined, while a flap of the cartilage can move freely. Function: Larynx produces vocal sounds when air is expelled over the vocal cords, two membranes vibrate to produce sound. When food is swallowed the larynx rises and this triggers the free flap of the epiglottis to move downwards, thereby creating a lid over the larynx and channelling the food into the esophagus and not into the respiratory tract. Parts and Functions of Respiratory System -ii Trachea:

Structure: Trachea or wind pipe is approximately 10 cm long and its walls are supported by incomplete cartilage rings which provide support but also flexibility. Inner walls of trachea are covered with mucosal lining. The trachea then divides into the left and right bronchus. Function: Trachea forms a passage for air to travel from larynx to lungs. The inner wall of trachea traps particles of dust and microorganisms which are moved upwardss and expelled from the respiratory tract. Bronchi:

Structure: Trachea divides into left and right bronchus which are similar in structure to trachea and lead into left and right lung respectively. The bronchi then branch into secondary bronchi, then tertiary bronchi and the process of branching continues. Bronchioles branch into respiratory bronchioles then into alevolar ducts and finally into the alveolar sacs and the alveoli. Function: Bronchi help in gaseous exchange within lungs. Lungs:

Structure: Lungs are cone-shaped and extend from the collar bone to the surface of the diaphragm. The mid-line of each lung contains a region known as the hilus, the area through

which blood and lymphatic vessels, nerves and primary bronchi enter and leave. Each lung is divided into lobes, three in the right lung and two in the left, within which there are smaller divisions known as lobules. Function: Once the air reaches the alveoli, exchange of gases occur. Diffusion of gases takes place across the thin capillary and alveolar walls. Oxygen is passed into the capillaries for supply to body tissues and carbon dioxide is passed from the capillaries to the alveoli to be expelled from the body during exhalation.

Parts and Function of Circulatory System The circulatory system is the system in living organisms which provides fortransport of chemical substances, heat, etc, throughout the body. In humans, the circulatory system consists of a system of tubes through which blood, the main transporting agent in the human body, travels to each and every part of the human body. Since the human circulatory system is based on the transportation of blood through blood vessels, the blood does not come in direct contact to tissues and muscles of the body. Thus, our circulatory system is classified as a closed circulatory system.

Parts and Function of Circulatory System: The circulatory system consists of the following main parts: Blood the main transporting agent Heart the effector of blood flow Blood vessels arteries and veins

A brief explanation of parts and functions of circulatory system is below. Blood The blood is a bright red viscous fluid. It flows through all the blood vessels in the body. An average male has 5 to 6 liters of blood and an average female has 4 to 5 liters of blood. The blood constitutes about 6% of the total body weight. The temperature of the blood is maintained at 38 degrees Celsius. The blood is made up of two substances: Formed elements and plasma. Formed elements include red blood cells, white blood cells, and platelets. Plasma is a straw-colored liquid consisting of about 90 to 92 % water and 8 to 10 % of dry matter. It includes proteins, food substances, etc.

Parts and Function of Circulatory System: Heart:

The heart is a hollow,muscular organ which pumps blood in the body. It is located between the two lungs. There are four chambers in the heart, through which the blood flows into arteries and veins. These are the left atria, the right atria, theleft ventricle, and the right ventricle. It is covered by a membrane. It consists of three layers, the outer (epicardium), the middle (myocardium), and the inner layer (endocardium).

The membrane that holds the heart in position is called the pericardium.

Blood vessels There are three types of blood vessels, the arteries, the veins, and the capillaries. The arteries have thick walls, and they have elastic muscles in their walls which can contract and relax as the blood passes through. They carry blood from the heart to the tissues. They carry oxygenated blood. The veins carry de-oxygenated blood from the tissues to the heart, except the pulmonary vein. There walls are thinner than those of arteries. The capillaries The capillaries can be seen as the site in all tissues at which respiratory gases are exchanged between the tissue cells and the blood contained in them. They have very thin walls consisting of just one membrane.

The 5 Components of Physical Fitness

The 5 components of physical fitness are often used in our school systems, health clubs and fitness centers to gauge how good a shape we are truly in. The 5 components that make up total fitness are: Cardiovascular Endurance Muscular Strength Muscular endurance Flexibility Body Composition Total fitness can be defined by how well the body performs in each one of the components of physical fitness as a whole. It is not enough to be able to bench press your body weight. You also need to determine how well you can handle running a mile etc.

A closer look at the individual components:

Cardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swimming. The Cooper Run is used most often to test cardiovascular endurance. Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength. Muscular endurance is the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up test is most often used to test muscular endurance. Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility. Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the gold standard for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of measurement.

Warm-up and Cool Down Pre-exercise Movements Help Prepare the Body for Exercise It's important to take time before and after each workout to signal to the body it's beginning or ending a workout. Don't neglect this important phase of all workouts. Exercising without a warm-up period can lead to injury. Warming up raises the internal temperature of the body, increasing the ability of the body to function optimally during physical activity while reducing the risk of injury. Warming up prepares the muscles, joints, connective tissues, cardiovascular and respiratory systems to do work. Warm-up should simulate working out while going from a general to a specific mode of activity. An individuals fitness level, goals, and objectives help to shape the specifics of the warm-up. Those who are detrained or beginner may need to spend a majority of their workout session focusing solely on various nuances of the warm-up (i.e. stretching, foam rolling, etc). This may be necessary to begin the correction process of skeletal misalignments and muscular imbalances. Warming Up An important component to any workout is the warm-up phase. Prior to exercise, the body needs to be properly prepared. The initial warm-up activity should be some type of basic large muscle movement such as riding a stationary bike or walking on a treadmill. After approximately five minutes of general warming up, you can shift the warm-up activity to a specific activity, mimicking the actual workout. Warm-up activity should be performed for at least 10 minutes. If coming from a colder environment, warm-up time can be extended. General Warm-up-The general warm-up involves walking, riding a bike, or other activities that involve large muscle groups at a low intensity for a brief period of time. The increase in deep muscle temperature, respiration rate, blood flow, heart rate and viscosity of joint fluids signals to the body that more intense activity is about to begin. Specific Warm-up-A specific warm-up involves the actual movements of the sport or activity performed at a lower intensity. Specific warm-ups can also involve movement-specific stretching. For example, if the workout involves running, movement-specific stretching would involve stretches designed to stretch the quadriceps, hamstring, gastrocnemius and soles, all muscles of the leg used during running. The Cool-down-The warming up is an intricate component of working out that is often neglected. The body must be properly prepared if the benefits of exercise are to be garnered safely. After completing a workout, cooling down provides valuable benefits as well. Cooling down bring the heart rate gradually back to normal. It also helps to begin removing the metabolic by-products from the system and reduce the level of adrenaline in the blood.

The cool-down allows muscle to return to their pre-exercise length. It ensures blood does not pool in the lower extremities, leading to possible dizziness or fainting. All workouts should begin and end with a proper warm-up and cool-down phase. And finally, the cool-down phase provides transition back to a calm emotional state from the stress of the workout

Management -The Future of Technology-Driven Workplace Education is the Focus of New Book, "Next Learning, Unwrapped," from Deloitte's Nick van Dam NEW YORK, April 4, 2011 /PRNewswire/ -- "Next Learning, Unwrapped," a new book authored by Nick van Dam, director, Deloitte Consulting LLP and a chief learning officer, Deloitte Touche Tohmatsu Limited, details how social networks, tablets, smartphones, wikis, blogs, performance support, online communities, gaming, and other social and collaborative learning technologies are becoming an integral part of the day-to-day learning environment of many organizations and rapidly transforming the way businesses accelerate development of their people around the world.The book presents new technology-driven learning concepts in the context of nearly 40 business cases from leading organizations that use technology-based learning to achieve business goals. Business and learning leaders can use these success stories and lessons learned as blueprints to embed technology-based learning deeper into the culture of their organizations. "Technology has created a fantastic opportunity to provide people around the world with 'any time, any place' access to knowledge and learning that can help them to be more successful professionally," said van Dam,. "Essentially, this book 'unwraps' the concept of technology-based learning and provides organizations options to consider relative to this trend." The learning examples covered in the book are designed to help address the educational and development needs of many of today's businesses, including: How to effectively re-skill and up-skill the workforce and accelerate the learning time to meet strategic business goals On-demand and social learning that help attract and develop talent, and create a workplace that can continuously motivate people as business requirements shift Cost-conscious learning applications that help a distributed and virtual workforce effectively respond to changing marketplace requirements Learning formats that can support the learning preferences of different generations in the workforce and are designed to provide engaging and effective learning experiences

"Today's organizations require effective and efficient learning for their global workforces. People need to acquire knowledge and develop skills that support their individual performance and drive business results. The case studies presented in this book demonstrate ways social and collaborative technology-based learning can influence and transform the workplace," says van Dam.