Achieving Cardiorespiratory Fitness Chapter Twelve Achieving Cardiorespiratory Fitness

Physical Activity & Cardiorespiratory Fitness Aerobic capacity, maximal oxygen uptake and VO2 Max are terms that mean the same thing as cardiorespiratory fitness. Cardiorespiratory fitness is the ability to perform large muscle, dynamic, moderate to high intensity exercise for long periods.

Applying the Principles of Training Overload Principle Frequency - at least 3 to 5 exercise sessions per week Intensity - 60-85% of maximum heart rate Time - between 20 and 60 minutes of aerobic activity per session Type - large muscle movement - walking, cycling, jogging, swimming, aerobic exercise to music - that can be maintained at the appropriate intensity

Applying the Principles of Training Principle of Progression Run or walk a longer distance Run or walk the same distance in a faster time Swim more laps Swim the same number of laps in a faster time Push yourself harder during an aerobic exercise program to music or step training program Increase the number of days you work out

Principle of Specificity Participate in activities that condition the heart, circulatory system and lungs. Aerobic activities such as walking, jogging, aerobic exercise to music, swimming, cross-country skiing and bicycling are good cardiorespiratory activities.

Principle of Regularity Exercise 3 to 4 days a week at the beginning of your exercise program, progressing to 4 or 5 days a week as your fitness improves. Once you reach your target level, training 3 to 5 days a week will help you maintain your cardiorespiratory endurance level.

Principle of Individuality Consider your individual goals for cardiorespiratory fitness when selecting activities to include in your program. Choose activities that you enjoy. Your rate of improvement will vary based on individual factors.

Target Heart Rate To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate zone. This means you are exercising hard enough to make your heart stronger, but not so hard to exceed a safe upper limit for your heart rate. Learn to calculate your heart rate using one of the two methods described in your text.

Measuring your Heart Rate during Exercise Use a heart rate monitor Talk test Rate of Perceived Exertion

Recovery Heart Rate Recovery heart rate should be: 120 beats per minute or below after 5 minutes 100 beats per minute or below after 10 minutes

The Exercise Session Warm-up Approximately 5-10 minutes Selected Exercise Program From 20-60 minutes Cool Down Muscle Toning Approximately 10 minutes

The Warm-up The warm-up activity should relate to the exercise to be performed Use low intensity large muscle activity, then stretch the muscles to be used Heart rate gradually increases Temperature within muscles increases Chances of muscle soreness and injury reduced

The Exercise Program Include activities such as: Walking Jogging Swimming Bicycling Rope skipping Aerobic Exercise to music

The Cool Down The cool down allows the body to gradually return to its starting point Gradually decrease your pace of exercise until the pulse rate lowers to 100-120 beats per minute Prevents possible pooling of blood Include the same stretching exercises you did in warm up

Muscle Toning (Optional) The purpose of this phase is to work on muscular strength and endurance. Exercise various muscle groups such as: legs hips buttocks arms abdominals

Exercise for Special Groups Groups with special needs due to illness, disability or temporary disabling conditions are still encouraged to seek the highest possible level of cardiorespiratory fitness. Students with special needs should seek the advice of a doctor before developing a cardiorespiratory fitness plan.

Setting Goals to Improve your Cardiorespiratory Fitness My Activity Plan My goal is to do the following activities to improve or maintain my cardiorespiratory fitness. Type of Activity Frequency: Times per week Intensity of the Workout (heart rate, perceived exertion) Time: Number of Minutes per day

Suggested Cardiorespiratory Exercise Programs Walking Interval walking Jogging Interval training Cycling Rope jumping Water activities Water exercise

Suggested Cardiorespiratory Exercise Programs Lap swimming Aerobic exercise to music Low impact aerobics Step aerobics In-line skating Spinning Rowing Sports

Achieving Cardiorespiratory Fitness Exercise and training programs can improve your cardiorespiratory system. Remember to follow the principles of training and select an aerobic activity that you will enjoy. Return to Chapter Menu