1. Cardiorespiratory Endurance: Assessment and Prescription
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2. Learning Objectives
Explain the benefits of developing cardiorespiratory endurance
Identify the two energy systems used in ATP production for muscular contraction
Discuss the role of the circulatory and respiratory systems during exercise
Define VO2max
Identify the main changes that occur in the skeletal, circulatory, and respiratory systems in aerobic training
List several modes of cardiorespiratory training
Outline the main components of an exercise prescription for cardiorespiratory fitness
Design a cardiorespiratory endurance exercise program
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3. What Is Cardiorespiratory Endurance and What Does It Do?
The ability to perform aerobic exercises for a prolonged period of time
Promotes weight loss
Reduces risk of cardiovascular disease (CVD)
Widely considered to be the most important component of health-related physical fitness
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4. What Is the Cardiorespiratory System?
It is made up of the following two cooperating systems:
the cardiovascular/circulatory (the heart and blood vessels) system
the respiratory (the lungs and related muscles) system
Together, these systems deliver oxygen and nutrients, and remove waste products, throughout the body
Exercise challenges the cardiorespiratory system by increasing the demand for oxygen and nutrients in working muscles
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5. The Role of VO2max The most valid measure of cardiorespiratory fitness
VO2max = maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise)
VO2max measures the endurance of the cardiorespiratory system and the skeletal muscles during exercise
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6. The Cardiovascular System
The Heart (two pumps in one)
Right side/pulmonary circuit
Left side/systemic circuit
Blood Vessels
Arteries: carry blood away from the heart
Veins: carry blood from body tissues back to the heart
Capillaries: thin-walled blood vessels that allow oxygen and nutrients to pass through to tissues, and waste products (e.g.,carbon dioxide) to pass back into the vascular system for processing
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7. The Respiratory System
Controls breathing
Consists of lungs and related muscles
The lungs
exhale carbon dioxide and waste products
inhale oxygen, some of which passes into alveoli (tiny air sacs), and then into capillaries
send oxygen-rich blood back to the heart
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8. Blood Flow Through the Cardiorespiratory System
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9. Blood Flow Through the Cardiorespiratory System (cont.)
PLAY
Exercise Video: The radial pulse
PLAY
Exercise Video: The carotid pulse
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10. Getting Energy for Exercise
The fuel needed for muscle motion
Derived from the breakdown of food
Energy released from the breakdown of food creates a compound called ATP (adenosine triphosphate)
ATP is stored in muscle and cells in small amounts
The breakdown of ATP creates energy in a form that muscles can use for movement
Therefore, ATP must be available for muscles in order for them to function
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11. Aerobic and Anaerobic Systems
Two systems in muscle cells produce ATP
Anaerobic (without oxygen)
Provides energy for exercise that is short duration and intense, at the beginning of activity
Produced through glycolysis, a process that breaks down carbohydrates
Can only use carbohydrates as an energy source
Aerobic (with oxygen)
The primary system for cardiorespiratory endurance
Relies on oxygen for ATP production
Can use fats, proteins, and carbohydrates to produce ATP
Supports prolonged exercise, with a shift from carbohydrates to fats as the primary energy source
Most daily activities rely on aerobic ATP production
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12. Energy Metabolism During Exercise
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13. Changes in the Cardiorespiratory System from Exercise and Training
Responses to exercise
Short-term changes that occur during and immediately after exercise
Adaptations to exercise
Changes over time that accrue with regular exercise
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14. Responses to Exercise Heart rate increases Stroke volume increases
Arteries dilate/expand
Breathing rate increases
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15. Adaptations to Exercise
Resting heart rate decreases
Maximum stroke volume increases
VO2max increases
Respiratory muscle endurance improves
Muscles' capacity to produce aerobic energy increases
Adaptations are lost/reversed if exercise is stopped for an extended period
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16. Relationship Between Training Intensity and VO2max Improvement
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17. Health Benefits of Cardiorespiratory Endurance
Lower risk of heart disease
Reduced risk of type 2 diabetes
Lower blood pressure
Increased bone density
Increased energy
Improved well-being and self-esteem
Easier weight control
Better sleep
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18. Evaluating Cardiorespiratory Endurance
1.5-mile run test
One of the simplest and most accurate tests
1-mile walk test
Widely used field measure
Cycle ergometer test
Non-weight-bearing/good for people with joint problems
Step test
Can be performed by people at any fitness level
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19. Designing Your Aerobic Exercise Program
Set goals (short-term and long-term)
Warm-up
Workout (FITT principle)
Frequency (e.g., 3–5 times per week)
Intensity (e.g., 50–85% of maximal heart rate)
training threshold
target heart rate (THR)
heart rate reserve (HRR)
Borg Rating of Perceived Exertion (RPE)
Time/duration (e.g., 20–60 minutes per session)
Type/mode of exercise (e.g., jogging)
Cool-down
Main stages of the exercise program: initial conditioning, progression, and maintenance
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20. Calculate Target Heart Rate (THR)
Maximal HR
HRmax = – (.67 x age yrs.)
206.9 – (.67 x 20 yrs.) = HRmax of 194bpm
HRR (heart rate reserve) = HRmax – Resting HR
194 HRmax – 60RHR = HRR of 134bpm
Calculate 50% to 85% of HRR and add RHR to obtain THR
.50 x 134HRR = 67bpm + 60RHR = THR of 127bpm
.85 x 134HRR = 114bpm + 60RHR = THR of 174bpm
THR range of 127bpm to 174bpm for 20 yr. old
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21. Sample Workout in the Target Heart Rate Range
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22. Maximal Heart Rate Over Time
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23. Borg Rating of Perceived Exertion (RPE)
Consider overall
Breathing rate
Amount of sweating
Muscle fatigue
15-point scale, ranging from 6 to 20
6 on the scale means that there is no level of exertion
8–11 on the scale is common during the warm-up or cool-down phase of the workout
12–16 on the scale will correspond with the target heart rate range for most people
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24. Exercises and Activities That Can Improve Cardiorespiratory Fitness
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25. Developing an Individualized Exercise Prescription
Initial Conditioning Phase
Lasts roughly 2–4 weeks
Start at a comfortable intensity level
Increase duration or intensity gradually (separately not both at once)
Be aware of body pains, and rest as needed
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26. Developing an Individualized Exercise Prescription (cont.)
Improvement Phase
Ranges from 12 to 40 weeks
Progress is more rapid than in initial phase
Increase duration and frequency first, then intensity
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27. Developing an Individualized Exercise Prescription (cont.)
Maintenance Phase
Fitness goal has been achieved
Continue exercising regularly, but no need to continue increasing duration, frequency, and intensity
Key factor in maintenance appears to be intensity level
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28. Training Techniques
Endurance training techniques = continuous activity at a constant intensity level
Cross Training
Alternate multiple training modes
May reduce risk of overuse injuries
Improves overall cardiorespiratory endurance
Some people enjoy increased variety
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29. Training Techniques (cont.)
Interval Training
Often used by athletes to attain higher endurance levels in specific fitness areas
Uses repeated sessions (intervals) of higher-intensity exercises alternated with lower-intensity exercises
May be used to spur gains in intensity during improvement phase
Should not be done on a daily basis
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30. Staying Motivated
Most common reason cited for dropping out of exercise programs is lack of time
Recognize that making time for exercise can be challenging, but not impossible
Schedule a regular time to exercise and stick with it
Remember that small time investments in exercise can lead to big improvements: in your total available hours per week, as few as three 30-minute workouts (workout phase) can improve cardiorespiratory health
Create goals and seek support
Keep a record of your progress
Don't get discouraged by initial aches or pains; they will improve as you continue to exercise
You will feel, look, and function better in all areas of your life
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31. Summary
Cardiorespiratory fitness benefits include lower disease risk, greater capacity for everyday tasks, and improved self-esteem
ATP provides the energy muscles need to move: It is produced by the anaerobic (without oxygen) and aerobic (with oxygen) systems
Anaerobic ATP is the primary energy source for short-term exercise; aerobic ATP production fuels prolonged exercise
The cardiorespiratory system is two cooperating systems: 1) the cardiovascular/circulatory and 2) the respiratory. The circulatory system transports blood carrying oxygen and nutrients to body tissues. The respiratory system loads oxygen into and removes carbon dioxide from the blood.
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32. Summary (cont.)
Responses are short-term bodily changes that meet the immediate demands of exercising; adaptations are long-term changes that result from regular training, and remain as long as training continues.
VO2max measures the maximum capacity of the cardiorespiratory system to transport and use oxygen during exercise. Different field tests can estimate VO2max.
The main elements of an exercise prescription are warm-up, workout, and cool-down
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33. Summary (cont.)
The components of the workout phase are frequency, intensity, time/duration, and type/mode of exercise (FITT)
An exercise prescription for improving cardiorespiratory fitness has three phases: initial conditioning, improvement, and maintenance
Maintaining a successful exercise program requires managing your time and selecting activities you enjoy
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