Cardiorespiratory Endurance Chapter 6

Objectives Define cardiorespiratory endurance and describe the benefits of cardiorespiratory endurance training in maintaining health and well-being. Define aerobic and anaerobic exercise, and give examples.

Objectives Be able to assess cardiorespiratory fitness through five different test protocols. Be able to interpret the results of cardiorespiratory endurance assessments according to health fitness and physical fitness standards.

Objectives Determine your readiness to start an exercise program. Explain the principles that govern cardiorespiratory exercise prescription: intensity, mode, duration, and frequency. Learn some ways to foster adherence to exercise.

Objectives Assess your cardiorespiratory endurance. Maintain a log of all your fitness activities.

Introduction Most important component of health-related physical fitness Older adults Cardiorespiratory (CR) endurance activities Benefits Physical activity and our natural existence Hypokinetic diseases

Basic Cardiorespiratory Physiology CR endurance Lungs, heart and blood vessels, and muscular system Person breathes Alveoli Hemoglobin ATP Oxygen uptake – VO2

Aerobic and Anaerobic Exercise Aerobic activities Examples Anaerobic activities Intensity Do not contribute much to CR system

Benefits of Aerobic Training Higher maximal oxygen uptake (VO2max) Increase in oxygen-carrying capacity Decrease in resting heart rate Cardiac output Stroke volume Lower heart rate at given workloads Increase in number & size of mitochondria

Benefits of Aerobic Training Increase in number of functional capillaries Faster recovery time Lower BP and blood lipids Increase in fat burning enzymes

Physical Fitness Assessment Purpose of assessment Educate participants Motivate individuals Provide a starting point Evaluate improvements Monitor changes

Responders Versus Nonresponders Variation in physiological responses Heredity Principle of individuality Nonresponders Responders Benefit of lifestyle behavior

Assessment of Cardiorespiratory Endurance Maximal oxygen utilized per minute of physical activity - VO2max Expression Liters per minute (L/min) Milliliters per kilogram per minute (mL/kg/min) Components CR system efficiency

Assessment of Cardiorespiratory Endurance Heart rate Maximal heart rate (MHR) Stroke volume Endurance training Amount of oxygen removed from blood Arterial-venous oxygen difference (a-vO2diff)

Assessment of Cardiorespiratory Endurance Computing VO2 Equation Gas analysis Air = 21% oxygen Factors influencing VO2max Genetics, training, gender, age, and body composition

Test to Estimate VO2max ACSM recommendations Valid comparisons Physician Valid comparisons 1.5-Mile Run Test Most frequently used test Maximal exercise test Based on time needed to run 1.5 miles

Test to Estimate VO2max 1.0-Mile Walk Test Heart rate of at least 120 bpm Procedure for measuring heart rate Prediction equation

Test to Estimate VO2max Step Test Astrand-Rhyming Test Submaximal workload Takes 3 minutes Required equipment Astrand-Rhyming Test Bicycle ergometer Equipment and procedure

Test to Estimate VO2max 12-Minute Swim Test Objective Not practical test for everyone Skill level Conditioning Body composition

Predicting Oxygen Uptake & Caloric Expenditure L/min 5 calories/Liter of oxygen consumed Intensity of exercise Calculating oxygen uptake Caloric expenditure for walking or jogging activities

Principles of CR Exercise Prescription Exercise commitment Drop-out rates Readiness for exercise Mastery, attitude, health, and commitment Personal list of advantages of exercise in your lifestyle Stage of change for aerobic exercise

Guidelines for CR Exercise Prescription ACSM recommendations for CR fitness Overload of heart muscle FITT Frequency, intensity, type, and time Exercise progression Medical exam Vigorous exercise Moderate exercise

Intensity of Exercise Health and CR benefits Training intensity (TI) Heart rate reserve (HRR) 30 to 85 percent Training intensity (TI) Progressive training Cardiorespiratory training zone Recompute periodically

Recommended Aerobic Training Pattern

Moderate- Vs. Vigorous-Intensity Exercise Health benefits Moderate-intensity physical activity Vigorous-intensity physical activity Cardiovascular disease Intensity rather than duration

Relative Risk of CVD Based on Weekly Volume of PA

Monitoring Exercise Heart Rate & Perceived Exertion Training in proper zone Consider personal fitness goals Perceived exertion Physical activity perceived exertion scale (H-PAPE) Cross-check target zone with perceived exertion

Physical Activity Perceived Exertion (H-PAPE) Scale

Mode of Exercise Aerobic activities CR training zone Health benefits CR system development Involvement of major muscle groups, rhythmic, and continuous Choose an activity you enjoy CR training zone Health benefits

Duration of Exercise General recommendation Intensity of training “Accumulation” of exercise time 2008 Federal Guidelines for Physical Activity Total quantity of PA on weekly basis Exercise session Warm-up and cool-down

Frequency of Exercise Recommendation Maintain CR fitness Disease prevention and enhancement of quality of life Anyone at any age can enjoy benefits of regular PA Diminishing benefits

Rate of Progression Speed of exercise program progression Variables to progressively increase

The Physical Activity Pyramid

Fitness Benefits of Aerobic Activities Contributions to health-related components vary Nature of activity Effort during exercise Metabolic equivalents (METs) Harder a person exercises, the higher the MET level Benefits of higher intensity activities

A Lifetime Commitment to Fitness Maintenance of the benefits of fitness Losing the benefits of fitness Influential factors CR system capacity

Real Life Stories

Real Life Stories Critical Thinking Questions 1. What changes did Yumiko make in her daily lifestyle to increase her level of physical activity? How much of an effort was required to do so? 2. How many steps per day do you routinely achieve? Is there a difference in the number of steps you achieve weekdays as compared to weekend days? 3. Are there any benefits to improving cardiorespiratory fitness, if one is still overweight? 4. How can you use the rate of progression principle to achieve fitness goals? What are the advantages of not doing too much, too soon?