1. Cardiorespiratory Endurance
CHAPTER
OUTLINE
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Cardiorespiratory Endurance

2. Key Terms Oxygen uptake (VO2): Amount of oxygen consumed by the body
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Terms
Oxygen uptake (VO2): Amount of oxygen consumed by the body
Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in l/min or ml/kg/min; the best indicator of cardio-respiratory or aerobic fitness
Cardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

3. Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Terms
Aerobic Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
Anaerobic Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity

4. Physical Activity Pyramid
6.9
Minimize inactivity
Strength and Flexibility: 2–3 days/week
Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week
Physical activity: Accumulate 60 minutes nearly every day

5. Benefits of Aerobic Training
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Benefits of Aerobic Training
Higher maximal oxygen uptake
Increase in the oxygen-carrying capacity of the blood
Decrease in resting heart rate and an increase in cardiac muscle strength
Lower heart rate at given workloads
Increase in number and size of the mitochondria
Increase in the number of functional capillaries
Faster recovery time
Lower blood pressure and blood lipids
An increase in fat-burning enzymes

6. 6.1
Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Males

7. Oxygen Uptake Absolute: Expressed in liters per minute (l/min)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Oxygen Uptake
Absolute: Expressed in liters per minute (l/min)
Used to determine energy (caloric) expenditure
Each liter of oxygen consumed by the body burns about 5 calories
Relative: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min)
Used to determine cardiorespiratory endurance fitness categories

8. VO2 Conversion: Absolute to Relative
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
VO2 Conversion: Absolute to Relative
l/min (absolute VO2) to ml/kg/min (relative VO2)
Multiply l/min by 1000 and divide by body weight in kg (1 kg = lbs)
Example:
BW = 70 kg (154.3 lbs)
VO2max = 3.42 l/min
VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min

9. VO2max Assessment Direct gas analysis (oxygen consumption)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
VO2max Assessment
Direct gas analysis (oxygen consumption)
Indirect methods (to estimate VO2max)
12 min run Cooper test
1.0-mile walk test
Step test
Astrand-Ryhming test

10. Cardiorespiratory Fitness Category according to Maximal Oxygen Uptake
6.8
After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting this table

11. Predicting Caloric Expenditure from Oxygen Uptake
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Predicting Caloric Expenditure from Oxygen Uptake
The human body burns about 5 calories for each liter of oxygen consumed
A person with a VO2max of 3.5 l/min exercising at 60% of maximum uses 2.1 (3.5 X .60) liters of oxygen per minute and burns 10.5 (2.1 X 5) calories per minute of physical activity
Using this principle, one can determine the total caloric expenditure of a given session of physical activity

12. Cardiorespiratory Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Cardiorespiratory Exercise Prescription
Use FITT variables
Frequency (how often you exercise)
Intensity (how hard you exercise)
Type (mode of exercise)
Time (duration of exercise)

13. Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Term
Intensity: How hard a person has to exercise to improve or maintain fitness

14. Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Training Intensity
Training Intensity (TI): 40 to 85% of heart rate reserve (HRR)
Low = 40 to 50%
Moderate = 50 to 60%
High = 60 to 85%
HRR = Maximal HR (MHR) – resting HR (RHR)
Estimated MHR = 220 – age
Intensity = (HRR x TI) + RHR

15. Training Intensity 40% TI = (HRR x .40) + RHR
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Training Intensity
40% TI = (HRR x .40) + RHR
50% TI = (HRR x .50) + RHR
60% TI = (HRR x .60) + RHR
85% TI = (HRR x .85) + RHR

16. Exercise Intensity Example
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Intensity
Example
Age = 20
RHR = 68
MHR: 220 – 20 = 200 bpm HRR= 200 – 68 = 132 beats
40% TI = (132 X .40) + 68 = 121 bpm 50% TI = (132 X .50) + 68 = 134 bpm 60% TI = (132 X .60) + 68 = 147 bpm 85% TI = (132 X .85) + 68 = 180 bpm
Low-intensity training zone: 121 to 134 bpm
Moderate-intensity training zone: 134 to 147 bpm
High (optimal) training zone: 147 to 180 bpm

17. Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake
6.6
To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities

18. Key Term Mode: Form or type of exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Term
Mode: Form or type of exercise

19. Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Mode or type of exercise = Aerobic
Uses major muscles of the human body
Rhythmic and continuous in nature
Maintain heart rate in the proper training zone during exercise
Examples: walking, jogging, cross-country skiing, cycling, aerobics, swimming, water aerobics, stair climbing

20. Key Terms Duration: Time or length of each exercise session
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Terms
Duration: Time or length of each exercise session

21. Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Duration or time = 20 to 60 minutes per session
At about 85% of HRR = 20 to 30 minutes
At 50% HRR = 30 to 60 minutes
Accumulating 30 minutes of moderate-intensity physical activity also provides benefits; about 57% of those derived through a 30-minute continuous work out
For weight management, 60 minutes of physical activity on most days of the week are recommended

22. Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Term
Frequency: How many times per week a person engages in an exercise session

23. Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Frequency of exercise
For VO2max (and health) improvements, 3 to 5 days per week
VO2max improvements are minimal when training is conducted more than 5 days per week
For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week
For weight management, accumulate 60 minutes of physical activity on most days of the week

24. Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Getting Started and Adhering to Lifetime Exercise
Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment

25. Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Getting Started and Adhering to Lifetime Exercise
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities

26. Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Getting Started and Adhering to Lifetime Exercise
Exercise to music
Keep a regular record of your activities
Conduct periodic assessments
Listen to your body
If a health problem arises, see a physician

27. End