1. Chapter 8: Developing Cardiorespiratory Endurance
Sections 1 and 2

2. Review Chapter 7 Aerobic versus Anaerobic
Circulatory and Respiratory Systems
Main Organs
Functions
Lifestyle Diseases
Factors Influencing Cardiorespiratory Endurance
What Can’t We Control
What We Can Control
VO2
Interval Training

3. Evaluating Your Cardiorespiratory Endurance
What have we done in this class?
Cardiorespiratory Tests
Steady-State Walk Test
Cooper’s 1.5 Mile Run Test
Steady-State Jog Test
Alternative Tests
Steady-state cycle test
Steady-state swim test
Exercise Stress Test

4. Preparing for Cardiorespiratory Fitness Tests
Prime your Body
Condition for 5 weeks
Checklist
Verify the Distance
Pace Yourself
Practice
Consider Weather
Warm-up and Cool-down

5. Which Test for You-Pg#223
Compare the 30-minute walk vs. Cooper’s 1.5 Mile-Run
Evaluations/Training seem reasonable?
Would you score in the “Good-to-Better” rating?
How could you improve?
Vs. Swim or Cycle Test?

6. Exercise Stress Test
Evaluation in which you walk on a treadmill or ride a stationary bike under medical supervision
For individuals who are obese or sedentary
Also used after health screening when possible health problem—Example?

7. Aerobic Activities What are some aerobic activities? Walking Running
Bicycling
Skating
Dancing
Kick-boxing
Skiing
Water Activities

8. Walking
Elliptical Motion Trainer-exercise machine that mimics natural motions of running without stress on joints
Pedometer-device that measures the number of steps you take and records the distance
Can walking be a vigorous activity?
How many steps per day?

9. Examples

10. Walking Programs Brisk Walking-3.5 to 4 MPH-Moderate intense activity
Power Walking-4 to 5 MPH-Moderate to Vigorous activity
Race Walking-Greater than 5 MPH-Vigorous activity
Water Walking-For injury or rehabilitation, and severely overweight-Low, moderate, or vigorous intensity

11. Water Activities Improves cardiovascular fitness and muscular strength
Lap swimming, aquatic aerobics, aquatic step training, and aquatic line dancing
What is similar about these activities to those performed on land?

12. Videos http://www.youtube.com/watch?v=KOvDC7aJyDQ

13. Jogging and Running
Ideal for body weight and higher levels of CR fitness
Start J/R programs slowly with right footwear  injuries
Shinsplints
Biomechanics-supination and pronation

14. Heart Rate Monitors
Device that records your heart beat by means of a chest transmitter and wrist monitor
Helps prevent overtraining—How?
60-90%=THR Zone
minutes per week

15. Bicycling Excellent for overweight b/c of support
Less risk of injury than jogging
Adjust seat and wear helmet
Stationary vs Free Range
Spin Class

16. Spin Class Examples

17. Aerobic Activities on Wheels
In-Line Skating
Skateboarding
Scooters
Balance
Coordination
Safety is biggest concern

18. Aerobic Dance & Stair-Stepping
Aerobic activities that allow you to exercise and socialize at the same time
6” step mixed with upper body exercises
Set to music, in groups, minutes
Examples?

19. Kickboxing Popular new aerobic activity
Performed in a group with high-energy music
Aerobic and Anaerobic
How?

20. Cross-Country Skiing One of the best
Requires both arms and legs in continuous activity
Indoors=Stationary trainer
Outdoors  climate acclimatization
Low-impact aerobics

21. Review How many weeks should you condition for CR test?
What are two alternative evaluations that are used for people who may have difficulty running or walking?
What is a pedometer?
Benefits of stationary cycling vs outdoor?
What are some low-impact aerobic exercises?
How to prevent shinsplints?

22. Sections 3 and 4
Chapter 8

23. Applying FITT to CR Workouts
FITT for CR  overloading the heart
Too light Goal
Too heavy = Injury Risk
What do FITT letters stand for?

24. Frequency How frequently should you do aerobic exercise?
Be aerobically active everyday (60/day, 225/week)
Beginner=3-5 times per week
Moderate to High=5=7 times per week

25. Intensity Measure of Max Heart Rate Target Heart Rate Range=60-90%
Range your heart rate should be in during aerobic exercise for maximum CR endurance
Beginner= BPM
Moderate/High= BPM

26. Time Starting Conditioning: Aim for 20-30 minutes
Advance: minutes
Deconditioned-having been out of training for a significant period after achieving at least moderate level of fitness
Interval Workout-example?

27. Type
Aerobic activities are those that are rhythmic, continuous, and use large muscle groups
Examples: walking, jogging, skating, dance, kickboxing, skiing, tennis, soccer, etc.

28. Progression Principle
Rate at which you modify FITT principle based on goals
Never change all at once or too quickly
Be patient
Gradual Improvements

29. Special Situations Physical disabilities and debilitating injuries
Possible activities:
Water exercises (unable to walk or jog)
Arm work (lower-body limitations)
Upper-body cycling (reduce weight bearing exercises)
Others?

30. Selecting Fitness Equipment
From , home exercise equipment purchases tripled.
Why?
Would you want an in-home fitness center?
What equipment should I get?
How much does it cost?

31. Personal Fitness Equipment
Advantages and Disadvantages?
Factors:
Intended Use
Cost
Space
Accessibility
Safety
Service-Warranty
A guarantee from the manufacture to repair or replace parts for predetermined time period

32. Cardiorespiratory Equipment
Treadmills & Stationary Bikes  Recumbent Bike-$300-$2,000
Stair-steppers-$100-$3,000
Cross-Country Ski Machine-$200-$700
Elliptical-$100-$1,200
Swimming Pool or Lap Pool

33. Cheaper Equipment Dumbbells Medicine Balls Stability Balls
Resistance Bands
Pull-Up/Sit-Up/Push-Up Bar
Jump Rope
Push-Up Pro
Kettle Bells

34. Free Equipment?
Stairs
Chairs
Vacuum Cleaner
Books
Backpack
Others?

35. Review Heart Rate Monitor vs Pedometer Target Heart Rate Range
Deconditioned
Warranty
Recumbent Cycles
Tips for someone buying exercise equipment?

36. References Videos from YouTube
Rainey, D. and Murray, T. “Foundations of Personal Fitness.” McGraw-Hill Companies. Glencoe. Woodlands, CA
Equipment Ideas