1. Cardio-respiratory Endurance: Assessment and Prescription
Does your cardio respiratory system function at the necessary level you need for your daily activities?

2. Why do we need cardio respiratory endurance?
Does your everyday activities leave you exhausted?
Do you have the conditioning to enjoy leisure activities?

3. Cardio respiratory Endurance
The ability to perform aerobic exercise for a prolonged period of time.
Effective in promoting weight loss and reducing the risk of CVD.
Most important component of health-related physical fitness
Measuring Cardio Respiratory Fitness
Watch this video for some thorough explanation of the Lactate and VO2 Max training.

4. The Cardio respiratory Endurance
Cardiovascular System - See Figure 1 (page 77)
Heart – the pump
Arteries – oxygen rich blood
Veins – oxygen depleted blood
Capillaries – where the exchange happens (oxygen/nutrients – carbon dioxide/waste)
Stroke Volume
Cardiac Output
Respiratory System
Lungs & Alveoli

5. How do we get energy for exercise?
Aerobic Exercise
Activities that are done with continued use of oxygen.
Anaerobic Exercise
Activities that are done without the use of oxygen.
ATP (Adenosine Triphosphate)
Produced from food.
Stored in small quantities.
The breakdown of ATP results in a release of energy that fuels muscle contraction.

6. Anaerobic Training – Without Oxygen
ATP-PC (phosphate creatine) energy source
1st one the body uses
Only about 10 seconds worth of energy
Lactic acid energy source
Kicks in after the PC is used up
Glycogen (carbohydrate storage) begins to be used
Only about 20 seconds worth of energy
Comes from blood sugar (glucose) stored in the muscles
At about 1 minute the Anaerobic Energy System begins to decrease its production of ATP and the Aerobic Energy System begins to produce the ATP need for exercise.

7. The Aerobic Energy System - With Oxygen
Becomes the main source of energy at around seconds.
Cardiovascular system as well as the Respiratory System are very important to this energy system.
H20 (water) and CO2 (carbon dioxide) are by- products and must be expelled by the blood.
At around 2 hours glycogen (carbohydrate stores) are used up and fat is used.
When fat is used it requires much more oxygen.
Very dangerous when fat is all used up because protein becomes the source of energy.

8. What happens to the cardio respiratory system with exercise and training
Response
Changes that occur during exercise to help you meet the demand of the exercise program. These changes return to normal levels shortly after exercise session ends.
Cardiac Output increases (heart rate and stroke volume) in order to deliver more oxygen and nutrients
Arteries dilate (expand)
Breathing rate increases

9. What happens to the cardio respiratory system with exercise and training
Adaptations
Long term changes that occur over time with regular exercise. Can be reversed when a regular exercise program is stopped for an extended period of time.
Resting heart rate decreases
Stroke volume increases
Cardiac output increases
VO2 Max increases
Respiratory muscles increase endurance

10. What are the health benefits of cardio respiratory endurance?
Physical Activity will not lead to significant improvements in your cardio respiratory endurance. Regular exercise is needed.
Physiological changes due to a structured exercise program.
Lowers your risk of CVD
Reduces your risk of type 2 diabetes
Lowers blood pressure
Increased bone density
Psychological changes due to a structured exercise program.
Higher self-esteem
Positive body image
Improved sleep quality
Increased energy
Weight control

11. Evaluation of cardio respiratory endurance
VO2 Max test is one of the most reliable
Not practical
Walk/Run Tests (ex. 1.5 mile run test)
Are you obese? Are you in poor physical condition?
Do you have lower back problems or joint problems?

12. Designing Your Aerobic Exercise Program
Set short and long term goals.
Lack of goals is one of the biggest reasons that programs fail.
What should your goals be?
Are they reasonable?
Are they safe?
Are they appropriate? Are you just trying to lose weight?

13. What makes-ups an exercise session?
The Warm-up – see 2 videos
5 – 10 minutes of low intensity exercise
Must increase core temperature. How will I know this has increased? Light sweat on the skin surface.
Stretching (light)
Needs to be similar to your exercise routine for the day.

14. The workout F.I.T.T. Frequency 3 to 5 sessions per week
More than 5 days show insignificant gains, greater risk of overuse injuries.
No more than 3 consecutive days of rest or exercise.
If you are cross training you may be able to exercise more often with less injury. High or low impact?

15. The workout F.I.T.T. Intensity Must be at least 50% of your VO2 Max
Training near your VO2 Max does not produce significantly greater gains but it does increase the risk of injury.
Recommended range is 50 – 85%
Target Heart Rate Range
See page 84 & 85 for the formula.

16. The workout F.I.T.T. Time Does not include your warm-up or cool-down.
20 – 60 minutes
What is your conditioning?
What is the intensity level?

17. The workout F.I.T.T. Type The Cool-Down
Aerobic activity that you enjoy.
The Cool-Down
5-30 minutes
Light exercise followed by stretching.
You don’t want blood to pool.
Stretching time depends on your flexibility goals.
Best time to stretch for improved flexibility