Chapter 4 Maximizing Cardiorespiratory Fitness A Wellness Way of Life Ninth Edition Robbins/Powers/Burgess © 2011 McGraw-Hill Higher Education. All rights reserved.

Chapter 4 Objectives After reading this chapter you will be able to: 1.Explain why exercise is called “medicine”. 2.Identify benefits of cardiorespiratory fitness. 3.Define and apply the FITT prescription factors for developing physical fitness. 4.Calculate training heart rate by using the Karvonen equation. 5.Explain how to use the Rate of Perceived Exertion Scale to measure workout intensity. 6.Describe how to apply the progressive overload principle to a cardiorespiratory exercise program. 7.Discuss the specific goals for the FITT and the Department of Health and Human Services (DHHS) of exercise guidelines. 8.Choose an aerobic activity to develop cardiorespiratory endurance (CRE). The eight activities include aerobic dance, bicycling, fitness swimming, fitness walking, indoor exercise equipment, in-line skating, jogging, water exercise/aqua aerobics. 9.Describe the guidelines for the chosen activity. 10.Describe the 10,000 steps per day wellness goal and how it can be initiated. © 2011 McGraw-Hill Higher Education. All rights reserved.

Cardiorespiratory Endurance and Maximal Oxygen Uptake Maximal Oxygen Uptake (VO2max or aerobic capacity) is the greatest amount of oxygen that can be taken in and used by the body during high-intensity exercise. It is determined partly by genetics and partly by training. As fitness improves, VO2 max increases. Can be measured in a laboratory on a treadmill or with a field test (see Chapter 3). © 2011 McGraw-Hill Higher Education. All rights reserved.

Benefits of Aerobic Exercise Cardiorespiratory – lower resting heart rate, increased stroke volume, increased VO2Max, increased performance, lower blood pressure, lower blood lipids, quicker recovery, fewer illnesses Body Composition – lower body fat, more muscle mass Psychological – increased self-discipline, enhanced well-being, lower stress levels, increased confidence, reduced depression, better sleep, improved memory and mental acuity, feeling of relaxation, improved mood, reduce cognitive decline and dementia © 2011 McGraw-Hill Higher Education. All rights reserved.

Benefits of Aerobic Exercise (CONT.) Improved mental health, cognitive function and sleep. Enhanced immune system function. Improved body composition and weight management. Reduced risk of chronic disease (cardiovascular disease, high blood pressure, Type 2 diabetes, cancer, osteoarthritis, and osteoporosis) © 2011 McGraw-Hill Higher Education. All rights reserved.

FITT Frequency – 3 to 5 times per week (up to 7 times per week is acceptable) Intensity – 60-80% of heart rate reserve. Use the Karvonen equation. Time – 20 to 60 minutes depending on intensity. Type – aerobic vs. anaerobic. Aerobic is continuous and rhythmic. Choose activities you enjoy and are reasonable. © 2011 McGraw-Hill Higher Education. All rights reserved.

Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. © 2011 McGraw-Hill Higher Education. All rights reserved.

Target Heart Rate Karvonen Equation Target Heart Rate (THR) = MHR-RHR x intensity + RHR Max Heart Rate (MHR) = 220-age Resting Heart Rate (RHR) = pulse per minute at complete rest (after about 30 minutes of rest) Intensity = 60-80% depending on desired level Example of 20 year old with RHR of 70 at 60% intensity: =200 (MHR), =130 (HRR) 130x.6+70=148 THR © 2011 McGraw-Hill Higher Education. All rights reserved.

Estimated target heart rate range. Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. © 2011 McGraw-Hill Higher Education. All rights reserved.

Pulse at carotid artery. Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess © 2011 McGraw-Hill Higher Education. All rights reserved.

Pulse at the thumb side of wrist. Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display. Photo credit: Courtesy of Gwen Robbins/Debra Powers/Sharon Burgess © 2011 McGraw-Hill Higher Education. All rights reserved.

Rate of Perceived Exertion Rate of Perceived Exertion (RPE) is sensing how hard or easy a workout feels and rating that on a scale from 1 (very easy effort) to 10 (maximal effort). The scale was developed by Gunnar Borg. Intensity of exercise can be measured by RPE. To receive cardiorespiratory benefit from exercise and improve fitness, you should feel the effort is moderate to hard or 4 to 6 on the RPE chart. Younger more fit exercisers may workout up to a RPE of 7 and beyond. © 2011 McGraw-Hill Higher Education. All rights reserved.

FITT vs. Department of Health and Human Services (DHHS) for Americans. Recent released Department of Health and Human Services (DHHS) guidelines parallel the FITT somewhat. FITT’s primary goal is aerobic fitness. All are backed by scientific evidence. All stress a longer duration of exercise if the goal is weight loss or weight maintenance. © 2011 McGraw-Hill Higher Education. All rights reserved.

10,000 Steps: A Daily Life Goal Goal is to increase activity levels by encouraging people to move at least 10,000 steps per day – the equivalent of about 5 miles. Sedentary people typically take less than 5,000 steps per day. A basic pedometer can measure the steps (with walking or most other vertical types of physical activity). Follow the steps on Table 4-3 for guidelines to reach 10,000 steps. © 2011 McGraw-Hill Higher Education. All rights reserved.

How Can You Reach 10,000 Steps a Day? The following activities are recommended: Aerobic dance Basketball Bicycling Fitness swimming Indoor exercise equipment Jogging Stair climbing Tennis Yoga © 2011 McGraw-Hill Higher Education. All rights reserved.

Rx for Cardiorespiratory Fitness 3 – 5 days per week 60 – 80% intensity 20 – 60 minutes Aerobic activity © 2011 McGraw-Hill Higher Education. All rights reserved.

Recommended Lifetime Exercise Activities Aerobic dance and/or Step aerobics Indoor cycling classes Bicycling Fitness swimming Fitness walking Indoor exercise equipment In-line skating Jogging Water exercise © 2011 McGraw-Hill Higher Education. All rights reserved.

Rx For Action Walk an extra 2,000 steps. Wear a pedometer all day today. Try a new cardio machine in the fitness gym. Enroll in a fitness class. Add hand weights to your walking workout. © 2011 McGraw-Hill Higher Education. All rights reserved.

What Do You Think? Which of the benefits of cardiorespiratory fitness are most important to you? What is your target heart rate for 70% intensity using the Karvonen equation? How hard do you usually exercise? Use the Rate of Perceived Exertion scale. Which of the eight aerobic exercises outlined in this chapter would be your favorite? Do you have another aerobic exercise you enjoy that isn’t highlighted in this chapter? © 2011 McGraw-Hill Higher Education. All rights reserved.

Questions? © 2011 McGraw-Hill Higher Education. All rights reserved.