Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved. Chapter 4 Cardiorespiratory Fitness

Coming Up in this Chapter □Learn how the cardiorespiratory system works. □Discover the benefits of cardiorespiratory fitness. □Assess your level of cardiorespiratory fitness. □Develop a cardiorespiratory fitness program. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 4-1 The cardiorespiratory system Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 4-2 Circulation of oxygen and carbon dioxide Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Energy Production □ATP (adenosine triphosphate) □Fuel for your muscles □Carbohydrates can be converted to ATP from blood glucose □Or from carbohydrates stored in the liver and skeletal muscle (glycogen) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Energy Production □Carbohydrates (glucose or glycogen) are stored in limited amounts. □Fats have unlimited storage but does not convert readily to ATP. □Protein also has limited storage Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

The Three Energy Systems □ATP/CP □Short duration, less than 10 seconds □Anaerobic (without oxygen) □Short duration, seconds □Aerobic (with oxygen) □Long duration, longer than 120 seconds Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

ATP/CP □Ideally suited for extremely short bouts of activity □Jumping, throwing, lifting, sprinting □Once ATP/CP runs out the effort is done Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Anaerobic □No oxygen required for energy □Body produces limited ATP without oxygen Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Aerobic □With oxygen present ATP production increases dramatically Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 4-3 Time span of action of the three energy systems Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Diseases Affecting the Cardiorespiratory System □Asthma □COPD □Chronic bronchitis □Chronic emphysema □Cardiovascular disease Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Factors Affecting Cardiorespiratory Fitness (CRF) □Genetics □Gender □Age □Training status □“Use it or lose it” Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Genetics □About 50% of your ability to improve your cardio respiratory endurance is inherited □Everyone can benefit from cardio respiratory activity. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Gender □Men have larger hearts and lungs, grater blood capacity and more skeletal muscle mass □Regular physical activity will improve cardio respiratory fitness for both men and women Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Age □If you exercise regularly, rate of decline is severely lower. □A well-conditioned 60 year old could have the same or better CRF as a sedentary 30 year old. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Cardiorespiratory Fitness □Improved performance □Stronger heart □Greater stroke volume □Increase efficiency of lungs □Improve circulation system □Increase number of mitochondria (where ATP production takes place) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Cardiorespiratory Fitness Continued □Improved blood pressure □Improved cholesterol levels □Reduced risk of type 2 diabetes □Reduced risk of certain cancers □Reduced risk of osteoporosis □Reduced risk of cardiovascular disease Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 4-5 Cardiorespiratory fitness and all- cause mortality Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Cardiorespiratory Fitness □Body composition □Decrease body weight □Stress management □Provides distraction □Increase core temperature (muscles relax) □Change brain chemistry (mood enhancing chemicals) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Cardiorespiratory Fitness □Less prone to depression □Greater self-efficacy □More self-confidence □Stronger immune system Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessing Cardiorespiratory Fitness □Field tests □Rockport walking test (p 133 in text) □Walk a mile as quickly as possible □3 minute step test (p 135 in text) Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Assessment Results and Setting Goals □How much can I improve? (10-30%) □How much should I improve at a time? □What is the 10% rule? (FIT per week) □Achieve goals, then set new ones. □Re-assess every 8-12 weeks. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Cardiorespiratory Fitness Program □Getting started □Goals (KISS and SMART) □Choose an activity □Plan ahead Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

FITT □Frequency □How OFTEN should you exercise? □Most days of the week for low impact □Five days a week for high impact □The greater the intensity the less frequent the exercise Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Intensity □Intensity □How HARD should you exercise? Talk test □Moderate intensity: you can talk but can’t sing □Vigorous intensity: you can only say a few words Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Target heart rate Heart rate max test (the simple method) □220 ─ age= MHR Target heart rate □ACSM suggests exercising at 57-94% MHR Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

FITT □Intensity □How do I take a heart rate? What is the best intensity for burning fat? □Higher intensity exercises burn more total calories and more total fat per unit of time. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

TIME □Time □How MUCH time should I exercise? ACSM recommends: □Moderate intensity exercise at least 30 minutes/day 5 or more days/week □Bouts of at least 10 minutes count toward minimum duration recommendation Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

The Best Exercise for You □Consider the following: □What you enjoy □Health issues □Necessary equipment □Learning the rules □$$$$$$$$ □Temperature Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of exercise Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Time to burn 150 calories Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Table 4-2 Summary of recommended exercise guidelines Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Activity Pyramid Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Making Progress □Monitor progression. □Stay motivated. □Be committed. □Maintain good nutrition. □Make exercise safe. □Maintain, enjoy, and succeed! Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Tips for Endurance Exercise Motivation and Adherence □ Dedicate a regular time each day for exercise. □ Do activities you enjoy. □ Socialize with exercise. □ Dance whenever you hear music. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Tips for Endurance Exercise Motivation and Adherence □Do more than one activity (variety is the spice of life!). □ Use quality clothing and equipment. □ Set realistic short- and long-term goals. □ Keep a diary or use a pedometer to track your progress. Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Tips for Endurance Exercise Motivation and Adherence □ Take walking breaks during the day. □ Walk or bike when you can. □ Incorporate exercise into family routines. □ Listen to your body (don’t overdo it!). Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Get Moving Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.