1. Quiz

2. Cardiorespiratory Endurance

3. F.I.T.T.E.
F – 3-5x/week I – 60-90% max HR T – minutes T – Continuous, dynamic, large muscle groups E – Important for adherence

4. Deeper thinking
F – how do you think this number might change for children/teens? The elderly?
I – what are other ways one could measure their intensity if a HR monitor was unavailable?
T – can your minutes be accumulated throughout the day? What are some ways of sneaking cardio in during your day?
T – What are some examples of types of cardiorespiratory training? What could you do at home?
E – Discuss with your neighbours some of your favorite activities that could be used as cardiorespiratory endurance training

5. Responses to Cardiorespiratory Training
Acute (short term)
Increased blood flow to muscles
Decreased blood flow to internal organs
Increased cardiac output
Increased blood pressure (BP)
Decrease in immune system function
Increase in CO2 production
Increase in O2 uptake

6. Responses to Cardiorespiratory Traning
Chronic (long term)
Decrease in HR & BP
Improve immune functioning
Decrease recovery time
Increased number of capillaries
Increase in efficiency of O2-CO2 exchange
Increase in VO2 max
Increase in bone density and connective tissue strength
Increase in resting and exercise metabolism

7. Assessment Maximum Oxygen Uptake (VO2 max) High VO2 indicates:
Large capacity to transport blood
Increased ability to intake and uptake oxygen
Can be predicted with lab or field testing
Linear relation ship to HR in sub-maximal work
Direct testing is more evasive and expensive

8. Cardio Testing Examples
Bruce test (treadmill)
12 minute run
Bike ergonometric test
YMCA step test
Beep test
Others?

9. ATP Adenosine Triphosphate (ATP) is the body’s main source of energy.
ATP is created from carbohydrates, fats and proteins.
ATP is provided to the body from 3 basic energy systems
1. aerobic (oxydative)
2. anaerobic lactic
3. anaerobic alactic

10. Energy Systems

11. Energy Systems Activity
What would be the predominant energy system used for the following activities?
Half marathon
Running to catch the bus
100m dash
A shift in hockey
A game of basketball
A game of soccer
400m run

12. Discussion Questions
If I plan to do both cardio and resistance training in the same workout session, which should I do first?
Does interval training improve cardiorespiratory endurance?
Why do sprinters have so little body fat if their even is only 10 seconds long?
How might someone with a lower limb injury train their cardiorespiratory endurance?