1. CARDIORESPIRATORY TERMS
Resting Heart Rate (RHR)
Maximum Heart Rate (HR Max or MHR)
Heart Rate Reserve (HRR)
Stroke Volume
Cardiac Output
VO2 Max (Maximal Oxygen Consumption)
Frank Starling Law of the Heart

2. ENERGY PRODUCTION ATP (adenosine triphosphate) What? Where? How?
Mitochondria

3. THREE ENERGY SYSTEMS Immediate Energy System
ATP-PCr
phosphocreatine
Nonoxidative (anaerobic) Energy System
Lactic Acid System
Anaerobic Glycolysis
Oxidative (aerobic) Energy System

4. ENERGY SYSTEM COMPARISONS
Immediate
Nonoxidative
Oxidative
Duration of Activity
0-10 seconds
10 seconds-2 minutes
≥2 minutes
Intensity of Activity
Very high
High
Low
Rate of ATP Production
Immediate, very rapid
Rapid
(2 ATP per 1 molecule glucose)
Slower, but prolonged (38 ATP per 1 molecule of glucose)
Fuel
ATP and Creatine Phosphate
Glycogen and Glucose
Glucose, Fat, Protein
Oxygen?
No (Anaerobic)
Yes (Aerobic)
Limited by?
Creatine Phosphate
Lactic Acid
Fuel sources, fatigue

5. CHANGES IN CARBOHYDRATE and FAT UTILIZATION DURING 90 MINUTES of AEROBIC EXERCISE.

6. THE ENERGY CONTINUUM

7. THE ENERGY CONTINUUM

8. CONTRIBUTIONS OF AEROBIC and ANAEROBIC

9. Benefits of Cardiorespiratory Endurance Exercise
Improved Cardiorespiratory Functioning
Improved Cellular Metabolism
Reduced Risk of Chronic Disease
Cardiovascular Diseases
Cancer
Type 2 Diabetes
Osteoporosis
Deaths from All Causes
Better Control of Body Fat
Improved immune Function
Improved Psychological and Emotional Well-Being

10. BENEFITS OF CARDIORESPIRATORY EXERCISE “TRAINING EFFECT”
Improvements in Cardio-respiratory Function
a.  VO2 Max (maximal oxygen consumption)
b.  heart works less at given work load. Why?
1.  stroke volume
2.  cardiac output
2.  rest for heart between beats (RHR)
3.  oxygen carrying capacity of blood
c.  heart rate
d.  blood pressure at given work load
e.  increased lactate threshold

11. VO2 Max Age Declines after age 25-30 2. Heredity Contributes 25-40%
3. Body Composition Profound effect
4. Nutritional Habits Profound effect
5. Training % increase
6. Mode of Exercise Depends on quantity of muscle mass used

12. EFFECT of TRAINING and BODY COMPOSITION on VO2Max
Bob weighs 220 lbs or 100 kg with 20 % body fat (2.2 lbs = 1 kg) Bob’s VO2 = 40 ml/kg · min
What effect would a 10% weight lose have on Bob’s VO2 Max?
4L / 100 kg = 40 ml/kg · min
4L / 90 kg = 44.4 ml/kg · min
Bob starts training and gains a 20% improvement. What is his VO2 Max?
44.4 X 20% = = 53.3 ml/kg · min

13. LACTATE (ANAEROBIC ) THRESHOLD
WHAT?
WHEN?
WHY?

14. LACTATE (ANAEROBIC) THRESHOLD

15. LACTATE (ANAEROBIC ) THRESHOLD in ENDURANCE ACTIVITIES
Two male runners are competing in a 10 K race (6.2 miles)
Each has a VO2 Max of 40 ml/kg · min.
Runner A’s lactate threshold is 70% of his VO2
Runner B’s lactate threshold is 85% of his VO2
All things being equal who will win?
A ml/kg · min X 70% = 28 ml/kg · min
40 ml/kg · min X 85% = 34 ml/kg · min
Winner B !!!

17. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
2. Health Benefits
a.  Risk of Heart Disease
b.  blood pressure
c.  high density lipoprotein (HDL) cholesterol
d.  low density lipoprotein (LDL) cholesterol
e.  body fatness (easier weight control)
f.  risk Type 2 diabetes)
g.  bone density
h.  immune function
i.  long term quality of life

18. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
3. Muscular adaptations
a.  size and number of mitochondria
b.  ability to use fat for energy
c.  size of muscle fibers being trained
d.  capillaries
e.  muscle tone and endurance

19. BENEFITS of IMPROVED CARDIORESPIRATORY FITNESS
4. Emotional Benefits
a.  anxiety and depression
b.  feelings of well being (self-esteem)
c.  work, recreational, and sport performance
d.  improved sleep
e.  easier weight control

20. 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

21. Components of an Exercise Prescription to Improve Cardiorespiratory Fitness
Mode
Frequency
Intensity
Duration

22. F.I.T.T. FORMULA
FREQUENCY =
INTENSITY =
TIME =
TYPE =

23. The Karvonen Formula is a mathematical formula that helps you determine your target heart rate (HR) training zone.
THR= [(MHR− RHR) × %HRR] + RHR
THR = Target Heart Rate
MHR = Maximum Heart Rate (defined as 220-age)
HRR = Heart Rate Reserve
Example: Jane is 20 years old and has a resting heart rate of 60bpm. She wants to know her target heart rate range using 60%-80% of her heart rate reserve.
THR = [(200bpm-60bpm) X 60%] + 60bpm
THR= (140bpmX60% ) + 60bpm
THR= 84bpm+60bpm
THR = 144bpm
THR = [(200bpm-60bpm) X 80%] + 60bpm
THR= (140bpmX80% ) + 60bpm
THR= 112bpm+60bpm
THR = 172bpm
Jane’s THR range 144bpm to 172bpm.

24. RPE RATE of PERCEIVED EXERTION

25. Warm Up Conditioning Bout Cool Down
5-15 minutes minutes minutes
Maximum Rate
Target Heart Rate H E A R T
Resting Rate

26. VO2 Oxygen Debt and Deficit Oxygen Deficit “Steady State” VO2
Oxygen DEBT & Oxygen DEFICIT
Oxygen Deficit
“Steady State”
VO2
Oxygen Debt
(EPEOC)
VO2
Untrained or people with
certain cardio-respiratory
diseases will have larger
DEBTS and DEFICITS
Rest
EXERCISE TIME
Onset
Termination
Oxygen Deficit due to:
delay in time for aerobic ATP production to supply energy
Oxygen Debt due to:
resynthesis of PCr (creatine phosphate), ATP
replace oxygen stores
lactate conversion to glucose
Change in HR, respiration, body temperature