Cardio-respiratory Endurance Cardio-respiratory endurance is the ability of the whole body to work continuously. When you are working to improve your cardio respiratory endurance you need to work for long intervals at low level intensity. You will need a lot of oxygen to supply working muscles. This means you need to work aerobically. Most games are examples of an aerobic activity. Give specific examples of 2 aerobic activities?

Cardio-respiratory Endurance Pulse Above average, 120 – 179 bpm. Breathing Above average with steady rhythm (increase from resting rate of 12 breaths a minute to 30 breaths a minute approx.) Body Temperature Above average, as regular exercise raises body temperature.

Effects of Cardio-respiratory Endurance on Performance Effective cardio-respiratory endurance is the ability to transport sufficient oxygen to the working muscles during sustained exercise. In activities that last relatively long periods of time, improved cardio-respiratory endurance provides you with the chance to perform better.

Measuring Cardio-respiratory 12 MINUTE COOPER TEST Aim: To calculate your level of cardio-respiratory endurance by applying a time/distance formula Equipment: A flat area and markers Test Procedure: 12 minutes to cove the maximum distance possible through running, jogging or walking. 200m track with markers 10m apart Test Calculation: Use table on following slide

Understanding Fitness Tests Fitness Test: 12 Minute Cooper Test. Fitness testing gives you specific information which you can: Compare your results with peers Compare with Norms (National Average) Easy to set up and do After re-testing it allows you to see if you have improved

Cooper Test Norms Age Excellent Above Average Average Poor Below Average Poor Male 13-14 >2700m 2400-2700m 2200-2399m 2100-2199m <2100m Females 13-14 >2000m 1900-2000m 1600-1899m 1500-1599m <1500m Males 15-16 >2800m 2500-2800m 2300-2499m 2200-2299m <2200m Females 15-16 >2100m 2000-2100m 1700-1999m 1600-1699m <1600m Males 17-19 >3000m 2700-3000m 2500-2699m <2300m Females 17-20 >2300m 2100-2300m 1800-2099m 1700-1799m <1700m

Calculating your maximum heart rate and training zones Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out effort. Because maximum heart rate decreases as you get older, a popular calculation used is: 220 - age = MHR For example, a 15-year-old man would have an MHR of 220 - 25 = 205 beats per minute. Follow the steps above to calculate your MHR.

Calculating your maximum heart rate and training zones Once you have calculated your MHR, it is then possible to calculate your heart rate training zones, which are as follows: Zone % MHR Description 1 60 - 65 Easy running, recovery training 2 65 - 70 Endurance base training 3 70 - 75 Aerobic capacity training 4 80 - 85 Lactate threshold training

Calculating your maximum heart rate and training zones Take your MHR and multiply by 0.60 and 0.75 to determine your aerobic training zone. If your MHR is 205, you would multiply that number by 0.60 and 0.85 to determine what your aerobic training zone (which would be 123 to 174 beats per minute).

Training to Improve CRE Once you know your starting level of CRE (above average, average or below average) you can consider what type of training exercises are best. It is important to realise that your training becomes more demanding as time goes on. What is the principle of training known as?

Continuous Training Any exercises (e.g. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week. Benefits Develops cardio-respiratory endurance Develops aerobic capacity Straight forward to plan Progressive overload achieved by exercising more often, by exercising faster, or by training longer. (Duration, Frequency and Intensity)

Fartlek Training Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming. Benefits Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints Can be varied to suit your own requirements. Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

Progressively Overload CRE Training F.I.D. (F)REQUENCY – How often Increase the amount of times in a week you train e.g.. from 2 to 3.

Progressively Overload CRE Training F.I.D. (I)ntensity - How hard you work Work at 75% of MHR instead of 70%. Work over a longer distance. Reduce rest periods.

Progressively Overload Strength Training F.I.D. (D)uration - How long you work for Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 60 mins to 75 mins.

Monitoring the Effectiveness of CRE Training You can monitor your progress when exercising by checking your pulse regularly to see if it is in your aerobic training zone. The easiest way to check your pulse is to check your heart rate during exercise for 6 seconds then multiply this number by 10 to get your heart rate per minute.

Benefits of Improved CRE Regular exercise is very good for the heart and lungs: it increases the size of the heart. The lower your heart rate the fitter you are and it will take longer to reach to maximum heart rate. After exercise the fitter you are the faster your pulse will return to normal. You can measure your heart rate by checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to 80 beats per minute.