1. Chapter 6 Cardiorespiratory Endurance
Outline:
Basic Cardiorespiratory Physiology: A Quick Survey
Aerobic & Anaerobic Exercise
Physical Fitness Assessment
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Principles of Cardiorespiratory Exercise Prescription
Guidelines for Cardiorespiratory Exercise Prescription
Fitness Benefits of Aerobic Activities
Getting Started & Adhering to a Lifetime Exercise Program
Chapter 6 Cardiorespiratory Endurance

2. Cardiorespiratory Endurance
Cardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
The single most important component of health-related physical fitness
Aerobic exercise is important in preventing cardiovascular disease

3. The epitome of physical inactivity: driving around a parking lot for several minutes in search of a parking spot 20 yards closer to the store’s entrance
Technological developments have driven most people in developed countries into sedentary lifestyles

4. Cardiorespiratory Endurance
Hypokinetic diseases – “Hypo” means low or little, and “kinetic” implies motion
One of the most harmful effects of modern-day technology is an increase in chronic conditions related to a lack of physical activity such as hypertension, heart disease, chronic low back pain, obesity

5. Advances in modern technology have almost completely eliminated the need for physical activity, significantly enhancing the deterioration rate of the human body

6. Basic Cardiorespiratory Physiology: A Quick Survey
Cardiorespiratory endurance is a measure of how the pulmonary (lungs), cardiovascular (heart and blood vessels), and muscular systems work together during aerobic activities
As a person breathes, part of the oxygen in the air is taken up by the air sacs (alveoli) in the lungs
As blood passes through the alveoli, oxygen is picked up by an iron-containing compound (hemoglobin) and transported in the blood to the heart
The heart pumps the oxygenated blood through the circulatory system to all organs and tissues of the body

7. Basic Cardiorespiratory Physiology: A Quick Survey
Adenosine triphosphate (ATP) – a high-energy chemical compound that the body uses for immediate energy
Oxygen is used to convert food substrates (carbohydrates and fats) through aerobic metabolism into ATP
ATP provides the energy for physical activity, body functions, and maintenance of constant internal equilibrium
During physical exertion, the lungs, heart, and blood vessels have to deliver more oxygen to the muscle cells to supply ATP

8. Cardiorespiratory endurance refers to the ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

9. Basic Cardiorespiratory Physiology: A Quick Survey
Oxygen uptake (VO2): Amount of oxygen consumed by the body
Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in L/min or mL/kg/min; the best indicator of cardio-respiratory or aerobic fitness
A high capacity to deliver and utilize oxygen indicates a more efficient cardiorespiratory system
A low level of endurance indicates the heart has to work harder, less oxygen is delivered to the tissues, and the individual fatigues faster
Measuring oxygen uptake is a way to measure cardiorespiratory health

10. Aerobic & Anaerobic Exercise
Aerobic exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity
Walking, jogging, swimming, cycling, cross-country skiing, water aerobics, rope skipping, and aerobics
Anaerobic exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity
Track and field (100, 200, 400 meters), swimming (100 meters), gymnastics routines, strength training
Only aerobic activities will increase cardiorespiratory endurance

11. Aerobic & Anaerobic Exercise

12. Benefits of Aerobic Training
Higher maximal oxygen uptake
Increase in the oxygen-carrying capacity of the blood
Decrease in resting heart rate (about bpm) and an increase in cardiac muscle strength
Resting heart rate – Heart rate after a person has been sitting quietly for minutes
Cardiac output – Amount of blood pumped by the heart in one minute
Stroke volume – Amount of blood pumped by the heart in one beat

13. Benefits of Aerobic Training
Lower heart rate at given workloads
Increase in number and size of the mitochondria
Increase in the number of functional capillaries

14. Benefits of Aerobic Training
Faster recovery time
Lower blood pressure and blood lipids
An increase in fat-burning enzyme

15. Physical Fitness Assessment
Reasons to assess physical fitness
To educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards
To motivate individuals to participate in exercise programs
To provide a starting point
To evaluate improvements achieved through exercise programs and make adjustments
To monitor changes in fitness throughout the years

16. Responders vs. Nonresponders
A wide variation in physiological responses exists between individuals who follow similar training programs
Heredity plays a crucial role in how each person responds and improves following an exercise program
Principle of individuality:
Studies have documented that some individuals readily experience improvements in fitness (responders), whereas others exhibit small or no improvements at all (nonresponders) following similar exercise training programs

17. Components of Oxygen Uptake (VO2)
The amount of oxygen the body actually uses at rest or during submaximal (VO2) or maximal (VO2max) exercise is determined by the
heart rate (HR),
stroke volume (SV),
and the amount of oxygen removed from the vascular system (arteriovenous oxygen difference [a-vO2diff])

18. Heart Rate
Maximal heart rate (MHR) that a person can achieve starts to drop by about one beat per year beginning about age 12
MHR in endurance athletes is sometimes slightly lower than in untrained individuals
This training adaptation is believed to allow the heart more time to effectively fill with blood to produce a greater stroke volume

19. Stroke Volume
Stroke volume increases significantly following endurance training
Some of the increase is the result of a stronger heart muscle, an increase in total blood volume, and a greater filling capacity of the ventricles in the resting phase of the cardiac cycle
As more blood enters the heart, more blood can be ejected with each heartbeat
The increase in stroke volume is responsible for the increase in VO2max with endurance training

20. Amount of Oxygen Removed from Blood
VO2max is affected by genetics, training, gender, body composition
Only those people with a strong genetic component are able to reach an “elite” level of aerobic capacity
VO2max in men is 15%-30% higher because men have a greater hemoglobin content, lower body fat, and a larger heart
VO2max decreases by about 1% per year starting at age 25; however, it is only 0.5% per year in physically active people

21. Tests to Estimate VO2max
Five tests are used to asses cardiorespiratory fitness
1.5-Mile Run
1.0-Mile Walk
Step Test
Astrand-Ryhming Test
12-Minute Swim Test

22. Tests to Estimate VO2max: 1.5-Mile Run Test
Estimates VO2max based on how fast an individual is able to run/walk a 1.5-mile course
Test should be limited to individuals who have been cleared for exercise
Not recommended for unconditioned beginners or men over 45 and women over 55 without medical clearance, symptomatic individuals, and those with risk factors or with coronary heart disease
6 weeks of aerobic training is recommended prior to testing

23. 1.0-Mile Walk Test
Can be used by individuals unable to run because of low fitness levels or injuries
Estimates VO2max based on a predicting equation that requires the time it takes to walk a 1.0-mile course, exercise heart rate of at least 120 bpm at the end of the test, body weight, and gender

24. Step Test
Requires little time, equipment, and can be administered to almost anyone except those symptomatic and diseased individuals, and significantly overweight individuals with joint problems
Estimates VO2max based on a 3-minute step (16 1/4"-high) test and a 15-second heart rate taken between 5 and 20 seconds into recovery

25. Astrand-Ryhming Test
The same cautions for the Step Test also apply to this test except that overweight individuals with limited joint problems can participate
Estimates VO2max based on a 6-minute bicycle ergometer test according to gender, work load, exercise heart rate, age, and body weight
Monitoring heart rate on the carotid artery during the Astrand-Ryhming Test

26. 12-Minute Swim Test
Determines cardiorespiratory fitness category according to the distance swam in 12 minutes
Test should be limited to skilled/ conditioned swimmers
Considered a maximal test, thus medical clearance is recommended
Only those with swimming skill and proper conditioning should take the 12-minute swimming test

27. Principles of Cardiorespiratory Exercise Prescription
A low percentage of the U.S. population is truly committed to exercise
More than half of the people who start exercising drop out during the first 3 to 6 months of the program
Sports psychologists are trying to find out why some people exercise habitually and many do not

28. Readiness for Exercise
To enjoy all the benefits of exercise, you must
Ask yourself if you are ready to start an exercise program
Give it a try

29. Guidelines for Cardiorespiratory Exercise Prescription
Only about 19% of adults in the U.S. meet minimum recommendations of the ACSM for the improvement and maintenance of cardiorespiratory fitness
To develop the cardiorespiratory system, the heart muscle must be overloaded to increase in size, strength, and efficiency
Four FITT variables govern exercise prescription: frequency, intensity, type (mode), and time (duration)

30. Intensity of Exercise
Intensity: How hard a person has to exercise to improve or maintain fitness
Health and cardiorespiratory fitness benefits occur when the person is working between 40% & 85% of heart rate reserve (HRR) with appropriate frequency and duration
Health benefits occur when training at 40% to 60% for a longer time
Greater improvements in cardiorespiratory fitness occur through a vigorous-intensity program
Training intensity levels for unconditioned to healthy
Low = 40% to 50%
Moderate = 50% to 60%
High = 60% to 85%

31. Intensity of Exercise Low-intensity training zone: 121 to 134 bpm
Moderate-intensity training zone: 134 to 147 bpm
High (optimal) training zone: 147 to 180 bpm

32. Recommended cardiorespiratory or aerobic training pattern
To improve your cardiorespiratory fitness, maintain your heart rate between the 60% and 85% training intensities

33. Physical activity perceived exertion (H-PAPE) scale
Rate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise
You have to associate your own inner perception of the task with the phrases given on the scale
Cross check your target zone with your RPE during the first few weeks of your program
After several weeks, you should be able to predict your exercise heart rate just by your own perceived exertion of the intensity of exercise

34. Mode of Exercise
Mode: Form or type of exercise that builds the cardiorespiratory system must be aerobic in nature
Maintain heart rate in the proper training zone during exercise
Examples are walking, jogging, stair climbing, elliptical activity, aerobics, swimming, water aerobics, cross-country skiing, rope skipping, cycling, racquetball, stationary running or cycling
It must involve the major muscle groups and be rhythmic and continuous
It should be based on your preferences--what you enjoy--and your physical limitations
Low-impact activities greatly reduce the risk for injuries and will yield health benefits
Higher-impact activities will improve the high physical fitness level
Always use the same exercise mode for testing and training

35. Cross-country skiing requires more oxygen and energy than most other aerobic activities

36. Duration of Exercise Duration: Time or length of each exercise session
General recommendation = 20 to 60 minutes per session
Based on the intensity level
Training at about 85% = 20 to 30 minutes
Training at 50% = 30 to 60 minutes
Accumulating 30 minutes of moderate-intensity physical activity also provides benefits; three 10-minute sessions throughout the day produce benefits

37. Duration of Exercise
For weight management, 60 minutes of physical activity on most days of the week are recommended
To prevent weight regain, minutes of physical activity on most days of the week are recommended
If lack of time is a concern, exercise at vigorous intensity for 30 minutes
Exercise session should be preceded by a 5- to 10-minute warm-up and be followed by a 10-minute cool-down

38. Frequency of Exercise
Frequency: How many times per week a person engages in an exercise session
Recommended = 3 to 5 days per week
When exercising at 60%-85% of HRR, three 20- to 30-minute sessions on nonconsecutive days is sufficient to improve or maintain VO2max
Training at a lower intensity requires minutes more than three days a week
Further VO2max improvements are minimal when training is conducted more than 5 days per week
For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week
For weight loss, minutes of low- to moderate-intensity exercise on most days of the week

39. Cardiorespiratory exercise prescription guidelines

40. The Physical Activity Pyramid

41. Physically challenged people can participate and derive health and fitness benefits through a high-intensity exercise program

42. Ratings for Selected Aerobic Activities

43. Getting Started & Adhering to a Lifetime Exercise Program
Once you have determined your exercise prescription, the difficult part begins: starting and sticking to a lifetime exercise program
Lifelong dedication and perseverance are necessary to reap and maintain good fitness
Soon you will develop a habit of exercising that will bring about a sense of self-accomplishment

44. A Lifetime Commitment to Fitness
The benefits of fitness can be maintained only through a regular lifetime program
Time involved in losing exercise benefits varies among the fitness components and also depends on the person’s condition before the interruption
4 weeks of aerobic training are completely reversed in 2 consecutive weeks of inactivity unless you have been exercising regularly for months or years
As a rule, after hours of aerobic inactivity, the cardiorespiratory system starts to lose some of its capacity

45. A Lifetime Commitment to Fitness
To maintain fitness, exercise regularly even during vacations
If you have to stop your exercise program do not attempt to resume training at the same level you left off; build up gradually
If the greatest athletes on earth stopped exercising, they would be, after just a few years, at about the same risk for disease as someone who has never done any physical activity
Staying with a physical fitness program long enough brings about positive physiological and psychological changes

46. Cardiorespiratory exercise record form