1. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory Endurance Chapter 3

2. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System The heart Right side pumps blood in the pulmonary circulation Left side pumps blood in the systemic circulation Blood pressure Systole – contraction Diastole – relaxation

3. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System Blood vessels Arteries = vessels that carry blood away from the heart Veins = vessels that carry blood to the heart Capillaries = very small blood vessels that distribute blood to all parts of the body

4. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Respiratory System Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood Lungs expand and contract about 12 - 20 times a minute at rest

5. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System At rest Heart rate: 50 - 90 beats / minute Breathing rate: 12 - 20 breaths / minute Blood pressure: 110 / 70 Cardiac output: Five quarts / minute Blood distributed to muscles: 15 - 20%

6. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Cardiorespiratory System During exercise Heart rate: 170 - 210 beats / minute Breathing rate: 40 - 60 breaths / minute Blood pressure: 175 / 65 Cardiac output: 20 quarts / minute Blood distributed to muscles: 85 - 90%

7. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Energy Production Metabolism = the sum of all chemical processes necessary to maintain the body Energy from food Broken down into glucose Stored as glycogen ATP (adenosine triphosphate): The energy “currency” of cells

8. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Benefits of Cardiorespiratory Endurance Exercise Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease Cardiovascular Disease Cancer Type 2 diabetes Osteoporosis Deaths from all causes

9. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well - being

10. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Assessing Cardiorespiratory Fitness Field tests for maximal oxygen consumption: The one - mile walk test The three - minute step test The 1.5 - mile run - walk test

11. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Monitoring Your Heart Rate Carotid artery in the neck Radial artery in the wrist Count beats for 10 seconds and multiply the result by six to get rate in beats per minute

12. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Developing a Cardiorespiratory Endurance Program Setting goals Applying the FITT equation Frequency Intensity Time Type of activity

13. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Frequency of Training Train three to five days per week Beginners should start with three and work up to five days per week Moderate physical activity such as walking can be done daily

14. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Intensity of Training Target heart rate zone Estimate your maximum heart rate (MHR) 220 – your age = MHR Multiply your MHR by 65% and 90% People who are unfit should start at 55% of MHR

15. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Intensity of Training Target heart rate zone Example: 19 - year - old MHR = 220 – 19 = 201 65% training intensity = 0.65 X 201 = 131 bpm 90% training intensity = 0.90 X 201 = 181 bpm

16. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Time (Duration) of Training Total of 20 - 60 minutes is recommended One single session or multiple sessions of 10 minutes or more Different intensity levels require different durations High - intensity activity = 20 minutes Low - to - moderate - intensity activity = 45 - 60 minutes

17. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Warming Up and Cooling Down Warming Up (5 - 10 minutes) Muscles work better when warmed up Redirect blood flow to working muscles Spread synovial fluid Cooling down (5 - 10 minutes) Blood flow and respiration return to normal

18. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Building Cardiorespiratory Fitness Rate of improvement depends on age, health status, initial level of fitness, and motivation Initial phase (one to four weeks): three to four days per week, low end of target heart rate zone, 20 - 30 minutes

19. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Building Cardiorespiratory Fitness Improvement phase (two to six months): three to five days per week, middle to upper end of target heart rate zone, 25 - 40 minutes

20. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Maintaining Cardiorespiratory Fitness Continue to exercise at the same intensity on three nonconsecutive days per week If you have to stop, start the program again at a lower level Cross - training maintains motivation

21. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Hot Weather and Heat Stress Dehydration = excessive loss of fluid Heat cramps = sudden development of muscle spasms and pain Heat exhaustion = heat illness related to dehydration from exertion in hot weather

22. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Hot Weather and Heat Stress Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature

23. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Preventing Heat Illness Use caution in high heat or humidity (over 80°F and / or 60% humidity); lower your intensity and / or add rest breaks Exercise morning or evening Drink plenty of fluids; check weight before and after exercise

24. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Preventing Heat Illness Avoid supplements and beverages containing stimulants Wear clothing that “breathes” Slow down or stop if you feel uncomfortable

25. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise in Cold Weather Hypothermia Low body temperature due to exposure to cold conditions Frostbite Freezing of body tissues characterized by pallor, numbness, and a loss of cold sensation

26. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise in Cold Weather Prevention Don’t stay out in very cold temperatures (consult wind chill values) Wear appropriate clothing

27. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Poor Air Quality Poor air quality can decrease exercise performance; it especially affects those with respiratory problems Do not exercise outdoors during a smog alert or if air quality is poor

28. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise Injuries Consult a physician for serious injuries and those that do not improve within a reasonable amount of time

29. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved. Exercise Injuries Managing minor exercise injuries: RICE Rest Ice Compression Elevation

30. Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2007 McGraw-Hill Higher Education. All rights reserved.