1. Achieving Cardiorespiratory Fitness
Chapter Twelve
Achieving Cardiorespiratory Fitness

2. Physical Activity & Cardiorespiratory Fitness
Aerobic capacity, maximal oxygen uptake and VO2 Max are terms that mean the same thing as cardiorespiratory fitness.
Cardiorespiratory fitness is the ability to perform large muscle, dynamic, moderate to high intensity exercise for long periods.

3. Applying the Principles of Training
Overload Principle
Frequency - at least 3 to 5 exercise sessions per week
Intensity % of maximum heart rate
Time - between 20 and 60 minutes of aerobic activity per session
Type - large muscle movement - walking, cycling, jogging, swimming, aerobic exercise to music - that can be maintained at the appropriate intensity

4. Applying the Principles of Training
Principle of Progression
Run or walk a longer distance
Run or walk the same distance in a faster time
Swim more laps
Swim the same number of laps in a faster time
Push yourself harder during an aerobic exercise program to music or step training program
Increase the number of days you work out

5. Principle of Specificity
Participate in activities that condition the heart, circulatory system and lungs.
Aerobic activities such as walking, jogging, aerobic exercise to music, swimming, cross-country skiing and bicycling are good cardiorespiratory activities.

6. Principle of Regularity
Exercise 3 to 4 days a week at the beginning of your exercise program, progressing to 4 or 5 days a week as your fitness improves.
Once you reach your target level, training 3 to 5 days a week will help you maintain your cardiorespiratory endurance level.

7. Principle of Individuality
Consider your individual goals for cardiorespiratory fitness when selecting activities to include in your program.
Choose activities that you enjoy.
Your rate of improvement will vary based on individual factors.

8. Target Heart Rate
To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate zone.
This means you are exercising hard enough to make your heart stronger, but not so hard to exceed a safe upper limit for your heart rate.
Learn to calculate your heart rate using one of the two methods described in your text.

9. Measuring your Heart Rate during Exercise
Use a heart rate monitor
Talk test
Rate of Perceived Exertion

10. Recovery Heart Rate Recovery heart rate should be:
120 beats per minute or below after 5 minutes
100 beats per minute or below after 10 minutes

11. The Exercise Session Warm-up Approximately 5-10 minutes
Selected Exercise Program
From minutes
Cool Down
Muscle Toning
Approximately 10 minutes

12. The Warm-up
The warm-up activity should relate to the exercise to be performed
Use low intensity large muscle activity, then stretch the muscles to be used
Heart rate gradually increases
Temperature within muscles increases
Chances of muscle soreness and injury reduced

13. The Exercise Program Include activities such as: Walking Jogging
Swimming
Bicycling
Rope skipping
Aerobic Exercise to music

14. The Cool Down
The cool down allows the body to gradually return to its starting point
Gradually decrease your pace of exercise until the pulse rate lowers to beats per minute
Prevents possible pooling of blood
Include the same stretching exercises you did in warm up

15. Muscle Toning (Optional)
The purpose of this phase is to work on muscular strength and endurance.
Exercise various muscle groups such as:
legs
hips
buttocks
arms
abdominals

16. Exercise for Special Groups
Groups with special needs due to illness, disability or temporary disabling conditions are still encouraged to seek the highest possible level of cardiorespiratory fitness.
Students with special needs should seek the advice of a doctor before developing a cardiorespiratory fitness plan.

17. Setting Goals to Improve your Cardiorespiratory Fitness
My Activity Plan
My goal is to do the following activities to improve or maintain my cardiorespiratory fitness.
Type of Activity
Frequency: Times per week
Intensity of the Workout (heart rate, perceived exertion)
Time: Number of Minutes per day

18. Suggested Cardiorespiratory Exercise Programs
Walking
Interval walking
Jogging
Interval training
Cycling
Rope jumping
Water activities
Water exercise

19. Suggested Cardiorespiratory Exercise Programs
Lap swimming
Aerobic exercise to music
Low impact aerobics
Step aerobics
In-line skating
Spinning
Rowing
Sports

20. Achieving Cardiorespiratory Fitness
Exercise and training programs can improve your cardiorespiratory system.
Remember to follow the principles of training and select an aerobic activity that you will enjoy.
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