1. Cardiorespiratory Endurance
Chapter 6

2. Objectives
Define cardiorespiratory endurance and describe the benefits of cardiorespiratory endurance training in maintaining health and well-being.
Define aerobic and anaerobic exercise, and give examples.

3. Objectives
Be able to assess cardiorespiratory fitness through five different test protocols.
Be able to interpret the results of cardiorespiratory endurance assessments according to health fitness and physical fitness standards.

4. Objectives Determine your readiness to start an exercise program.
Explain the principles that govern cardiorespiratory exercise prescription: intensity, mode, duration, and frequency.
Learn some ways to foster adherence to exercise.

5. Objectives
Assess your cardiorespiratory endurance. Maintain a log of all your fitness activities.

6. Introduction
Most important component of health-related physical fitness
Older adults
Cardiorespiratory (CR) endurance activities
Benefits
Physical activity and our natural existence
Hypokinetic diseases

7. Basic Cardiorespiratory Physiology
CR endurance
Lungs, heart and blood vessels, and muscular system
Person breathes
Alveoli
Hemoglobin
ATP
Oxygen uptake – VO2

8. Aerobic and Anaerobic Exercise
Aerobic activities
Examples
Anaerobic activities
Intensity
Do not contribute much to CR system

9. Benefits of Aerobic Training
Higher maximal oxygen uptake (VO2max)
Increase in oxygen-carrying capacity
Decrease in resting heart rate
Cardiac output
Stroke volume
Lower heart rate at given workloads
Increase in number & size of mitochondria

10. Benefits of Aerobic Training
Increase in number of functional capillaries
Faster recovery time
Lower BP and blood lipids
Increase in fat burning enzymes

11. Physical Fitness Assessment
Purpose of assessment
Educate participants
Motivate individuals
Provide a starting point
Evaluate improvements
Monitor changes

12. Responders Versus Nonresponders
Variation in physiological responses
Heredity
Principle of individuality
Nonresponders
Responders
Benefit of lifestyle behavior

13. Assessment of Cardiorespiratory Endurance
Maximal oxygen utilized per minute of physical activity - VO2max
Expression
Liters per minute (L/min)
Milliliters per kilogram per minute (mL/kg/min)
Components
CR system efficiency

14. Assessment of Cardiorespiratory Endurance
Heart rate
Maximal heart rate (MHR)
Stroke volume
Endurance training
Amount of oxygen removed from blood
Arterial-venous oxygen difference
(a-vO2diff)

15. Assessment of Cardiorespiratory Endurance
Computing VO2
Equation
Gas analysis
Air = 21% oxygen
Factors influencing VO2max
Genetics, training, gender, age, and body composition

16. Test to Estimate VO2max ACSM recommendations Valid comparisons
Physician
Valid comparisons
1.5-Mile Run Test
Most frequently used test
Maximal exercise test
Based on time needed to run 1.5 miles

17. Test to Estimate VO2max 1.0-Mile Walk Test
Heart rate of at least 120 bpm
Procedure for measuring heart rate
Prediction equation

18. Test to Estimate VO2max Step Test Astrand-Rhyming Test
Submaximal workload
Takes 3 minutes
Required equipment
Astrand-Rhyming Test
Bicycle ergometer
Equipment and procedure

19. Test to Estimate VO2max 12-Minute Swim Test Objective
Not practical test for everyone
Skill level
Conditioning
Body composition

20. Predicting Oxygen Uptake & Caloric Expenditure
L/min
5 calories/Liter of oxygen consumed
Intensity of exercise
Calculating oxygen uptake
Caloric expenditure for walking or jogging activities

21. Principles of CR Exercise Prescription
Exercise commitment
Drop-out rates
Readiness for exercise
Mastery, attitude, health, and commitment
Personal list of advantages of exercise in your lifestyle
Stage of change for aerobic exercise

22. Guidelines for CR Exercise Prescription
ACSM recommendations for CR fitness
Overload of heart muscle
FITT
Frequency, intensity, type, and time
Exercise progression
Medical exam
Vigorous exercise
Moderate exercise

23. Intensity of Exercise Health and CR benefits Training intensity (TI)
Heart rate reserve (HRR)
30 to 85 percent
Training intensity (TI)
Progressive training
Cardiorespiratory training zone
Recompute periodically

24. Recommended Aerobic Training Pattern

25. Moderate- Vs. Vigorous-Intensity Exercise
Health benefits
Moderate-intensity physical activity
Vigorous-intensity physical activity
Cardiovascular disease
Intensity rather than duration

26. Relative Risk of CVD Based on Weekly Volume of PA

27. Monitoring Exercise Heart Rate & Perceived Exertion
Training in proper zone
Consider personal fitness goals
Perceived exertion
Physical activity perceived exertion scale (H-PAPE)
Cross-check target zone with perceived exertion

28. Physical Activity Perceived Exertion (H-PAPE) Scale

29. Mode of Exercise Aerobic activities CR training zone Health benefits
CR system development
Involvement of major muscle groups, rhythmic, and continuous
Choose an activity you enjoy
CR training zone
Health benefits

30. Duration of Exercise General recommendation
Intensity of training
“Accumulation” of exercise time
2008 Federal Guidelines for Physical Activity
Total quantity of PA on weekly basis
Exercise session
Warm-up and cool-down

31. Frequency of Exercise Recommendation
Maintain CR fitness
Disease prevention and enhancement of quality of life
Anyone at any age can enjoy benefits of regular PA
Diminishing benefits

32. Rate of Progression Speed of exercise program progression
Variables to progressively increase

33. The Physical Activity Pyramid

34. Fitness Benefits of Aerobic Activities
Contributions to health-related components vary
Nature of activity
Effort during exercise
Metabolic equivalents (METs)
Harder a person exercises, the higher the MET level
Benefits of higher intensity activities

35. A Lifetime Commitment to Fitness
Maintenance of the benefits of fitness
Losing the benefits of fitness
Influential factors
CR system capacity

36. Real Life Stories

37. Real Life Stories Critical Thinking Questions
1. What changes did Yumiko make in her daily lifestyle to increase her level of physical activity? How much of an effort was required to do so?
2. How many steps per day do you routinely achieve? Is there a difference in the number of steps you achieve weekdays as compared to weekend days?
3. Are there any benefits to improving cardiorespiratory fitness, if one is still overweight?
4. How can you use the rate of progression principle to achieve fitness goals? What are the advantages of not doing too much, too soon?