Cardiorespiratory Endurance Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory System Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Quiz Time! Compared to sedentary people, those who engage in regular moderate endurance exercise are likely to: A. Have fewer colds. B. Be less anxious and depressed. C. Fall asleep more quickly and sleep better. D. Be more alert and creative.

Oh no…we’re not done: About how much blood does the heart pump each minute during aerobic exercise (in quarts)? True or false: During an effective 30-minute cardiorespiratory endurance workout, you should lose 1-2 pounds.

Cardiorespiratory System The heart Right side pumps blood in the pulmonary circulation Left side pumps blood in the systemic circulation Blood pressure Systole—contraction Diastole—relaxation Cardiorespiratory system: the system that circulates blood through the body; consists of heart, blood vessels, and respiratory system. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Circulation in the Heart During systole, the atria contract pushing the blood to the ventricular chambers; then during diastole the ventricles contract pushing blood to the body. This is also when blood moves into the atria. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory System Blood vessels Arteries = vessels that carry blood away from the heart Veins = vessels that carry blood to the heart Capillaries = very small blood vessels that distribute blood to all parts of the body Arteries are very thick walled and elastic to handle the pressure from the heart, where as veins are very thin walled. Capillaries can be as small as a single cell thickness. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Respiratory System Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood Lungs expand and contract about 12–20 times a minute The respiratory system supplies oxygen to the body, carries off waste and regulates acid produced during metabolism. Air moves in and out of the lungs due to the expansion and contraction of the rib cage and diaphragm- not from action by the lung tissue itself. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory System AT REST Heart rate: 50–90 beats/minute Breathing rate: 12–20 breaths/minute Blood pressure: 120/80 Cardiac output: 5 quarts/minute Blood distributed to muscles: 15–20% DURING EXERCISE Heart rate: 170–210 beats/minute Breathing rate: 40–60 breaths/minute Blood pressure: 175/65 Cardiac output: 20 quarts/minute Blood distributed to muscles: 85–90% Note the diastolic pressure actually decreases a little during exercise. Cardiac output is a function of both stroke volume and faster heart rate. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Energy Production Metabolism— the sum of all chemical processes necessary to maintain the body Energy from food Carbohydrates are broken down into glucose (simple sugar) Stored as glycogen or fat, if glycogen stores are full and energy needs are met. ATP (adenosine triphosphate): The energy “currency” of cells; basic form of energy Metabolic rate can increase 800% over it’s resting levels; Olympic distance runners can increase their metabolic rate by 2000% or better. The three components of food energy are carbohydrates, fats, and proteins. The majority of food energy is stored for future use Glucose, glycogen and fat are important fuels for the production of energy. Protein is generally used by the body for building and repairing tissue, but will be used if other fuels are lacking in the body. (Cannibalizing) ATP is stored in very small amounts in cells for instant energy needs. When demands are above instant energy, cells create ATP and energy via a chemical process that first uses glucose, then glycogen, then fat. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Three Energy Systems Immediate or explosive energy: shot put, 1RM; daily life: picking up a bag of groceries, rising from a chair. Nonoxidative: Weight lifting for repetitions, body pump; 400 yard dash; running up stairs. Creates ATP by breaking down glucose and glycogen but doesn’t use oxygen in this energy system, which is why it’s called anaerobic. The anaerobic system will also create lactic acid, which is a by-product of energy breakdown. One of the limitations of this energy system are the supply of glucose and glycogen for immediate conversion, but improved fitness helps the body efficiently convert these fuels for use and increase the body’s ability to cope with metabolic acids. Oxidative or aerobic system: distance running, hiking; most daily energy needs come from the aerobic system. This system requires oxygen to generate ATP. This system won’t produce energy as quickly as the other two, but the supply is longer. During prolonged exercise, glucose and glycogen are the favored energy source at the beginning but will then change to fat conversion over time. Increasing your level of fitness will allow the body to utilize fat faster as fuel as part of the body’s adaptation process. The other limiting factor is the maximum amount of oxygen the body is able to consume (maximal oxygen consumption, VO2max). VO2max is considered the best indication of the capacity of the cardiorespiratory system, but is limited by several factors including genetics, age, gender, and fitness status. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Three Energy Systems SOURCE: Edington, D. W., and V. R. Edgerton. 1976. The Biology of Physical Activity. Boston: Houghton Mifflin. Used by permission. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Benefits of Cardiorespiratory Endurance Exercise Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease Cardiovascular disease Cancer Type 2 diabetes Osteoporosis Deaths from all causes Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory Fitness and Risk of Death Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well-being Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Effects of Cardiorespiratory Endurance Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Assessing Cardiorespiratory Fitness Field tests for maximal oxygen consumption: The 1-mile walk test The 3-minute step test The 1.5-mile run-walk test These simple tests will give you a good baseline of VO2max (within 10-15% of an actual lab test) 1 mile: based on the amount of time it takes you to complete 1 mile of brisk walking and your heart rate at the end of the walk. Fast time and low HR indicate a high level of cardiorespiratory endurance. 3 minute: the rate the pulse returns to normal after exercise; for this test you step at a steady rate for 3 minutes and then monitor your HR during recovery. 1.5 mi: a fast time over the distance indicates a high VO2max. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Monitoring Your Heart Rate Carotid artery in the neck Radial artery in the wrist Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Developing a Cardiorespiratory Endurance Program Setting goals Applying the FITT equation Frequency Intensity Time Type of activity Goals: “SMART”: Specific, measurable, attainable, realistic, timeframe specific. Set realistic goals; set starting frequency, intensity and duration at reasonable levels; choose suitable activities; warm up and cool down; and adjust as necessary. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Frequency of Training Train 3–5 days per week Beginners should start with 3 and work up to 5 days per week Or at least 150 minutes/week of moderate activity Going over 5 days/week could lead to injury if the person isn’t used to training that much. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Intensity of Training Target heart rate zone Estimate your maximum heart rate (MHR) 220 – your age = MHR Multiply your MHR by 65% and 90% People who are unfit should start at 55% of MHR Example: 19-year-old MHR = 220 – 19 = 201 65% training intensity = 0.65 X 201 = 131 bpm 90% training intensity = 0.90 X 201 = 181 bpm Intensity is the most important aspect for increasing cardio fitness. You must exercise intensely enough to stress the body and force it to adapt to its higher needs. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Intensity of Training Ratings of perceived exertion (RPE) Experienced people can use this subjective scale to determine how close they are to their target HR zone. You’ll be able to do this over time and as you monitor your own heart rate (objective analysis) and compare it to your subjective feelings of exertion. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Time (Duration) of Training Total of 20–60 minutes is recommended One single session or multiple sessions of 10 minutes or more Different intensity levels require different durations High-intensity activity = 20 minutes Low-to-moderate-intensity activity = 45–60 minutes Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Warming Up and Cooling Down Warming Up (5–10 minutes) Muscles work better when warmed up Redirect blood flow to working muscles Spread synovial fluid Cooling down (5–10 minutes) Blood flow and respiration return to normal Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory Endurance: FITT Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Building Cardiorespiratory Fitness Rate of improvement depends on age, health status, initial level of fitness, and motivation Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Maintaining Cardiorespiratory Fitness Continue to exercise at the same intensity on 3 nonconsecutive days per week If you have to stop, start the program again at a lower level Cross-training maintains motivation Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Hot Weather and Heat Stress Dehydration = excessive loss of fluid Heat cramps = sudden development of muscle spasms and pain Heat exhaustion = heat illness related to dehydration from exertion in hot weather Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Preventing Heat Illness Use caution in high heat or humidity (over 80°F and/or 60% humidity); lower your intensity and/or add rest breaks Exercise morning or evening Drink plenty of fluids; check weight before and after exercise Avoid supplements and beverages containing stimulants Wear clothing that “breaths” Slow down or stop if you feel uncomfortable Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Poor Air Quality Poor air quality can decrease exercise performance; it especially affects those with respiratory problems Do not exercise outdoors during a smog alert or if air quality is poor Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

© McGraw-Hill Higher Education Exercise Injuries Consult a physician for serious injuries and those that do not improve within a reasonable amount of time Managing minor exercise injuries: RICE Rest Ice Compression Elevation Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education