Cardiorespiratory Endurance

Basic Physiology of Cardiorespiratory Endurance Exercise Benefits of Cardiorespiratory Exercise Assessing Cardiorespiratory Fitness Developing a Cardiorespiratory Endurance Program Exercise Safety and Injury Prevention 3-2

The Cardiorespiratory System Cardiorespiratory system: system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system 3-3

Benefits of Cardiorespiratory Endurance Exercise Cardiorespiratory endurance exercise helps the body: Become more efficient Cope better with physical challenges Resist chronic diseases 3-4

FIGURE 3.2 Immediate and long-term effects of regular cardiorespiratory endurance exercise 3-5

Improved Cardiorespiratory Functioning Endurance exercises enhance heart health: Maintaining or increasing the heart’s blood and oxygen supply Improving the heart muscle’s function Strengthening the heart’s contraction Increasing the heart’s cavity size Increasing blood volume Reducing blood pressure 3-6

Improving Cellular Metabolism Regular endurance exercise improves metabolism Increases capillaries in muscles Allows training muscles to make the most of oxygen and fuel Increases mitochondria Prevents glycogen depletion 3-7

Reduced Risk of Chronic Disease Cardiovascular Diseases Cancer Type 2 Diabetes Osteoporosis Inflammation Inflammation: body’s response to tissue and cell damage, environmental poisons, or poor metabolic health Deaths from all causes Physically fit people have reduced risk of dying prematurely 3-10

Better Control of Body Fat Regular exercise increases daily calorie expenditure Exercise increases resting metabolic rate Improved immune function Immune system: The physiological processes that protect us from diseases such as colds, bacterial infections, and even cancer Exercise increases immune function 3-11

FIGURE 3.3 Survival rates for older adults doing vigorous, moderate, or no exercise, 1992– SOURCE: Wen, M, et al 2013 Physical activity and mortality among middle-aged and older adults in the United States Journal Physical Activity & Health Published online

Improved Psychological and Emotional Well-Being Performing physical activities provides proof of skill mastery and self-control Endurance exercises lessen anxiety, depression, stress, anger, and hostility, while improving sleep 3-13

Choosing an Assessment Test The 1-Mile Walk Test Estimates level of maximal oxygen consumption based on time it takes to complete one mile of brisk walking and the heart rate at the end of the walk The 3-Minute Step Test Measures how long it takes the pulse to return to normal after three minutes of stepping exercise 3-14

Choosing an Assessment Test The 15-Mile Run-Walk Test Oxygen consumption increases with speed The Beep Test A prerecorded series of tones sound off at faster and faster intervals, and the exerciser must keep up with the beeps Monitoring Your Heart Rate Measure your heart rate using a heart rate monitor or counting your pulse beats Interpreting Your Score 3-15

FIGURE 3.4 Checking your pulse 3-16

Developing a Cardiorespiratory Endurance Program Set realistic goals Set starting frequency, intensity, and duration of exercise at appropriate levels Choose suitable activities Warm up and cool down Adjust program as fitness improves 3-17

Setting Goals Set “SMART” goals Specific Measurable Attainable Realistic Time frame-specific 3-18

Applying the FITT Equation Frequency of Training Experts recommend 3 to 5 days per week Intensity of Training Target heart rate zone: Heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain training effects Heart rate reserve: Difference between maximum heart rate and resting heart rate 3-19

Applying the FITT Equation Intensity of training MET: Unit of measure that represents body’s resting metabolic rate Ratings of perceived exertion (RPE): System of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity Talk test 3-20

Applying the FITT Equation Time (duration) of training Total duration of 20 to 60 minutes per day recommended Type of activity Cardiorespiratory endurance exercises include activities that involve rhythmic use of large muscle groups for an extended period of time 3-21

FIGURE 3.5 Ratings of perceived exertion (RPE) 3-22 SOURCE: Pick, H L, ed 1978 Psychology from Research to Practice Kluwer Academic/Plenum Publishing Corporation With kind permission of Springer Science and Business Media and the author

TABLE 3.2 Target Heart Rate Zone and 10-Second Counts 3-23

TABLE 3.3 Approximate MET and Caloric Costs of Selected Activities for a 154-Pound Person 3-24

FIGURE 3.6 The FITT principle for a cardiorespiratory endurance workout 3-25

TABLE 3.4 Estimating Exercise Intensity 3-26

TABLE 3.5 Sample Progression for an Endurance Program 3-27