Cardiorespiratory Assessment and Training C H A P T E R 5 Cardiorespiratory Assessment and Training Dianne E. Moroz Cardiorespiratory Assessment and Training

Learning Outcomes Understand major benefits of cardiorespiratory fitness. Describe three human energy systems. List and describe the health benefits to an active lifestyle and cardiorespiratory fitness. (continued)

Learning Outcomes (continued) Define maximal oxygen consumption and explain physiological adaptations that occur with exercise training to increase oxygen consumption. Evaluate your cardiorespiratory fitness using several methods. Design exercise prescriptions for cardiovascular endurance.

“Offer Your Bodies as Living Sacrifices” Romans 12:1 “You Have Been Bought With a Price” 1 Corinthians 6:20 In Canada 25% report sitting most of the day. 41% spend less than an hour walking per day. 52% moderately active in 2005, compared to 43% in 1996—positive direction North America Obesity rates tripled in the last 25 years in 12- to 17- year-olds.

Cardiorespiratory Exercise Defined Doing any activity, like walking, running, or cycling, continuously for several minutes or longer

Major Benefits of Cardiorespiratory Endurance Improving longevity Fighting heart disease Reducing hypertension Reducing dyslipidemia Reducing obesity (continued)

Major Benefits of Cardiorespiratory Endurance (continued) Improving insulin resistance Reducing cancer risks Improved sleep Improved mental health Enhancing immune function

Three Human Energy Systems The role of adenosine triphosphate (ATP) Three systems Phosphagen energy system (ATP-PCr) Glycolytic energy system Oxidative energy system

Characteristics of the Three Energy Systems

Approximate Energy Demands for Specific Sports

Defining Cardiorespiratory Fitness The greatest rate of oxygen use in one minute It is expressed as maximal oxygen consumption or VO2max (L/min or ml/kg/min) with VO2max = HR × SV × a-O2diff. Ability of body to take in, deliver, and use oxygen

Calculating Maximal Oxygen Consumption (VO2max = HR × SV × a-O2diff) Stroke volume (SV) is the amount of blood ejected by the heart in one cardiac contraction or heartbeat. Cardiac output (CO) is the volume of blood pumped by the heart in one minute and is the product of stroke volume and heart rate (the number of cardiac contractions or beats in one minute). (continued)

Calculating Maximal Oxygen Consumption (VO2max = HR × SV × a-O2diff) (continued) (a-O2diff) The oxygen used by the tissues is expressed as the arterial-to-venous oxygen difference (a-O2diff) or the oxygen in the arteries minus the oxygen in the veins.

How Humans Adapt to Increased Oxygen Demands Increased maximum ventilation Increased stroke volume Increased capilarization and blood volume Increased myoglobin and mitochondria

Methods for Evaluating Cardiorespiratory Endurance Resting heart rate Maximum oxygen consumption test

What to Expect From Training Depends on goals and training choice Specific health benefits—improved mood, weight management, reduced risk of diseases… Improvements in a specific sport Fitness affected by the following: Genetics Sex Age Body composition Training

Outlining an Aerobic Exercise Prescription Frequency Intensity Time Type

Progression of Frequency, Intensity, and Time

Intensity: Target Heart Rate Zone 220 − age = estimated maximum heart rate (EMHR) EMHR x lower limit (0.65) EMHR x upper limit (0.90) Example: A 20-year-old has an EMHR of 200 (220 − 20 = 200). The lower limit is 130 (200 x 0.65 = 130). The upper limit is 180 (200 x 0.90 = 190).

Intensity: Target Heart Rate Zone Factoring in Resting Heart Rate Target HR = (MHR – RHR) x %TI + RHR Example: A 20-year-old with a RHR of 60 with an EMHR of 200 (220 − 20 = 200). RHR = Resting heart rate The lower limit is 151: (200 − 60) x 0.65 + 60 = 151. The upper limit is 180: (200 – 60) x 0.90 + 60 = 216.

Time 20 to 60 minutes of aerobic exercise per session Adults aged 18 to 64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets- adults-ENG.pdf

Types of Cardiorespiratory Exercise Cardiorespiratory exercise strengths and weaknesses exist in some activities: Cycling Basketball Tennis Interval training What it is What it does Warm-up and cool-down What they are How to do them

Sample Cardiorespiratory Fitness Programs Walking Running or jogging Swimming Cycling

Next Steps Those who faithfully and actively “hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint” (Isaiah 40:31; see also Psalm 40:1–3; Psalm 130). (continued)

Next Steps (continued) “For God did not give us a spirit of timidity, but a spirit of power, of love and of self- discipline” (2 Timothy 1:7). Go for it!