1. Conditioning Your Cardiorespiratory System

2. Learning Outcomes
Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness.
Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body.
Outline how the three metabolic systems provide energy for exercise.
Describe the fitness and wellness benefits you can get from cardiorespiratory training.
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3. Learning Outcomes continued
Assess your cardiorespiratory fitness level on a regular basis using a variety of methods.
Set and work toward appropriate cardiorespiratory fitness goals.
Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle.
Incorporate strategies to prevent injuries during cardiorespiratory training.
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4. The Cardiorespiratory System and Fitness
Cardiorespiratory Fitness
The ability of your cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups for continuous activity
Respiratory System (Pulmonary System)
Air passageways and lungs
Cardiovascular System
Heart and blood vessels
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5. The Cardiorespiratory System
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6. How the Cardiorespiratory System Works continued
Air Passageways
Warm, humidify, and filter incoming air, promoting optimal gas exchange (delivering oxygen and removing carbon dioxide)
Lungs
Facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide, which is called respiration
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7. The Respiratory System
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8. How the Cardiorespiratory System Works continued
Heart
Four chambers that pump blood through two different circulatory systems
Pulmonary system: blood circulates from the heart to the lungs and back
Systemic circuit: blood circulates from the heart to the rest of the body and back
Blood Vessels
Transport blood throughout your body via arteries (take blood away from the heart) and veins (carry blood back toward the heart)
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9. The Heart
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10. Three Metabolic Systems Deliver Essential Energy
ATP (adenosine triphosphate): a cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat
Immediate Energy System: quick access to energy for "explosive" activities
Nonoxidative (Anaerobic) Energy System: breaks down glucose without oxygen quickly for activity needs in the first three minutes of exercise
Oxidative (Aerobic) Energy System: utilizes oxygen to break down fat, glucose, and protein for sustained activities
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11. Anaerobic vs. Aerobic ATP Production
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12. The Cardiorespiratory System at Rest and during Exercise
Resting Condition
Homeostasis: a stable, constant internal environment that your body seeks to maintain while at rest
Response to Exercise
Cardiac output: the amount of blood exiting your heart in one minute
Increased heart rate and stronger contractions result from physical activity
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13. How Aerobic Training Conditions the Cardiorespiratory System
Aerobic training increases oxygen delivery to muscles.
Aerobic training improves the transfer and use of oxygen.
Aerobic training improves your body's ability to use energy efficiently.
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14. Effects of Cardiorespiratory Training
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15. Benefits of Cardiorespiratory Fitness
Decreases risk of disease, including those risks related to metabolic syndrome (obesity-related risk factors)
Helps control body weight and composition
Improves self-esteem, mood, and feelings of well-being
Improves immune function
Improves long-term quality of life
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16. Assessing Your Cardiorespiratory Fitness
Monitor your resting heart rate.
Reflects general fitness level
Involves taking your pulse
Understand maximal oxygen consumption (VO2max).
Measures body's ability to use oxygen during activity
Most accurate measurements are done in a lab setting
Test submaximal heart rate responses.
Uses submaximal levels to compare to norms or predictions
Generally safer and easier to conduct than maximal tests and may be done in the field or in a lab
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17. Determining Your Own Heart Rate
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18. Assessing Your Cardiorespiratory Fitness continued
Tests for cardiorespiratory fitness in the field and classroom:
Three-minute step test
One-mile walking test
1.5-mile running test
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19. Creating Your Own Cardiorespiratory Program
Set appropriate cardiorespiratory fitness goals.
SMART goals: specific, measurable, action-oriented, realistic, time-oriented
Learn about cardiorespiratory training options.
Classes
Indoor workouts
Outdoor workouts
Differing formats
Continuous training
Interval training
Circuit training
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20. Creating Your Own Cardiorespiratory Program continued
Apply the FITT Principles:
Frequency
Intensity
Determine your heart rate
Determine your rate of perceived exertion
Perform the talk test
Time/Duration
Type
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21. FITT Training Guidelines
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22. Target Heart Rate Guidelines
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23. The OMNI Scale of Perceived Exertion
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24. Cardiorespiratory Intensity Scales
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25. Creating Your Own Cardiorespiratory Program continued
Include Three Key Components
The warm-up phase
The cardiorespiratory endurance conditions set
The cool-down phase
Plan for Proper Progression
Follow the 10 percent rule: weekly increases in frequency, intensity, and/or time should not exceed 10 percent.
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26. Sample Cardiorespiratory Workout
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27. Maintaining Cardiorespiratory Fitness
Understand the Stages of Progression
Start-up phase:
"Listen" to your body.
Lasts approximately 2–4 weeks
Improvement phase:
Your body begins to adapt to greater activity.
Lasts approximately 3–8 months
Maintenance phase:
You have attained a higher fitness level.
Not interrupting the program is key at this stage.
Lasts indefinitely
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28. Maintaining Cardiorespiratory Fitness continued
Record and Track Your Fitness Progress
This helps identify patterns and problems.
Troubleshoot Problems Right Away
Don't let temporary setbacks take hold.
Periodically Reassess Your Fitness Level
Use Lab 4.2 to help you reassess your needs.
Reassess Your Goals and Program as Needed
Use your target dates to review your goals and make adjustments that might be productive.
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29. Avoiding Injury during Cardiorespiratory Exercise
Design a Personalized, Balanced Program
Wear Appropriate Clothing and Footwear
Pay Attention to Your Exercise Environment
Heat cramps
Heat exhaustion
Heat stroke
Hypothermia
Air quality
Hazards
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30. Avoiding Injury during Cardiorespiratory Exercise continued
Drink Enough Water
Avoid dehydration
Prevent or Treat Common Injuries
Delayed-onset muscle soreness
Muscle and tendon strain
Ligament and joint sprains
Overuse injuries
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31. Avoiding Injury during Cardiorespiratory Exercise continued
Treating Injuries with RICE
Rest
Ice
Compression
Elevation
Seek medical attention if you are unsure of the extent of your injury or if symptoms do not subside within a few hours.
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32. Common Exercise Injuries
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33. Common Exercise Injuries continued
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34. Common Exercise Injuries continued
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