1. Cardio-Respiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

2. Cardiorespiratory System
The heart
Right side pumps blood in the pulmonary circulation
Left side pumps blood in the systemic circulation
Blood pressure
Systole—contraction
Diastole—relaxation 2

3. Cardio-respiratory System3

4. Circulation in the Heart4

5. Cardiorespiratory System
Blood vessels
Arteries = vessels that carry blood away from the heart
Veins = vessels that carry blood to the heart
Capillaries = very small blood vessels that distribute blood to all parts of the body 5

6. Respiratory System
Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood
Lungs expand and contract about 12–20 times a minute 6

7. Cardiorespiratory System
AT REST
Heart rate: 50–90 beats/minute
Breathing rate: 12–20 breaths/minute
Blood pressure: 110/70
Cardiac output: 5 quarts/minute
Blood distributed to muscles: 15–20%
DURING EXERCISE
Heart rate: 170–210 beats/minute
Breathing rate: 40–60 breaths/minute
Blood pressure: 175/65
Cardiac output: 20 quarts/minute
Blood distributed to muscles: 85–90% 7

8. Energy Production
Metabolism—the sum of all chemical processes necessary to maintain the body
Energy from food
Broken down into glucose
Stored as glycogen
ATP (adenosine triphosphate): The energy “currency” of cells 8

9. Three Energy Systems 9

10. Three Energy Systems 10

11. Benefits of Cardiorespiratory Endurance Exercise
Improved cardiorespiratory function
Improved cellular metabolism
Reduced risk of chronic disease
Cardiovascular disease
Cancer
Type 2 diabetes
Osteoporosis
Deaths from all causes 11

12. Cardiorespiratory Fitness and Risk of Death12

13. Benefits of Cardiorespiratory Endurance Exercise
Better control of body fat
Improved immune function
Improved psychological and emotional well-being 13

14. Effects of Cardiorespiratory Endurance14 14

15. Assessing Cardio-respiratory Fitness
Field tests for maximal oxygen consumption:
The 1-mile walk test
The 3-minute step test
The 1.5-mile run-walk test 15

16. 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 16

17. Developing a Cardiorespiratory Endurance Program
Setting goals
Applying the FITT equation
Frequency
Intensity
Time
Type of activity 17

18. Frequency of Training Train 3–5 days per week
Beginners should start with 3 and work up to 5 days per week 18

19. Intensity of Training Target heart rate zone
Estimate your maximum heart rate (MHR)
220 – your age = MHR
207 - (0.7 X age) = MHR
Multiply your MHR by 65% and 90%
People who are unfit should start at 55% of MHR
Example: 19-year-old
MHR = 220 – 19 = 201
65% training intensity = 0.65 X 201 = 131 bpm
90% training intensity = 0.90 X 201 = 181 bpm 19

20. Time (Duration) of Training
Total of 20–60 minutes is recommended
One single session or multiple sessions of 10 minutes or more
Different intensity levels require different durations
High-intensity activity = 20 minutes
Low-to-moderate-intensity activity = 45–60 minutes 20

21. Warming Up and Cooling Down
Warming Up (5–10 minutes)
Muscles work better when warmed up
Redirect blood flow to working muscles
Spread synovial fluid
Cooling down (5–10 minutes)
Blood flow and respiration return to normal 21

22. Cardiorespiratory Endurance: FITT22

23. Building Cardiorespiratory Fitness
Rate of improvement depends on age, health status, initial level of fitness, and motivation
Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes
Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes 23

24. Maintaining Cardiorespiratory Fitness
Continue to exercise at the same intensity on 3 nonconsecutive days per week
If you have to stop, start the program again at a lower level
Cross-training maintains motivation 24

25. Heat Index 25

26. Wind Chill 26