1. Chapter 4 Maximizing Cardiorespiratory Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
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2. What stage of change are you in/ (p. 98)
Do you do aerobic exercise at least three to five times per week?

3. Why is exercise called “medicine”?
Study Question 1
Why is exercise called “medicine”?
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4. Importance of Exercise as Medicine
An epidemic of hypokinetic disease is prevalent in our society today.
Hypokinetic disease, such as obesity, coronary heart diseases, cancer, osteoporosis, and diabetes are related to inactive lifestyles.
Approximately 250,000 premature deaths occur due to lack of exercise.
Nearly 73% of all Americans are considered overweight and a third are obese.
Our nation’s children are getting fatter.
College students are showing early forms of hypokinetic diseases.
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5. Figure 3-2 Effects of fitness on mortality
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Effects of fitness on mortality
Figure 3-2
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6. What are the benefits of cardiorespiratory fitness?
Study Question 2
What are the benefits of cardiorespiratory fitness?
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7. Benefits of Aerobic Exercise Cardiorespiratory
Lower resting heart rate
Increased stroke volume
Increased VO2Max
Increased performance
Lower blood pressure
Lower blood lipids
Quicker recovery
Fewer illnesses
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8. Benefits of Aerobic Exercise Body Composition
Lower body fat
More muscle mass

9. Benefits of Aerobic Exercise Psychological
Increased self-discipline
Enhanced well-being
Lower stress levels
Increased confidence
Reduced depression
Better sleep
Improved memory and mental acuity
Feeling of relaxation
Improved mood
Reduced cognitive decline and dementia

10. Study Question 3
How are the FITT prescription factors for developing physical fitness defined and applied?
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11. FITT
Frequency – 3 to 5 times per week (up to 7 times per week is acceptable)
Intensity – 60-80% of heart rate reserve. Use the Karvonen equation.
Time – 20 to 60 minutes depending on intensity.
Type – aerobic vs. anaerobic. Aerobic is continuous and rhythmic. Choose activities you enjoy and are reasonable.
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12. How is training heart rate calculated using the Karvonen formula?
Study Question 4
How is training heart rate calculated using the Karvonen formula?
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13. Target Heart Rate Karvonen Equation
Target Heart Rate (THR) = MHR-RHR x intensity + RHR
Max Heart Rate (MHR) = 220-age
Resting Heart Rate (RHR) = pulse per minute at complete rest (after about 30 minutes of rest)
Intensity = 60-80% depending on desired level
Example of 20 year old with RHR of 70 at 60% intensity:
220-20=200 (MHR), =130 (HRR) 130x.6+70=148 THR
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14. Estimated target heart rate range.
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Estimated target heart rate range.
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15. Study Question 5
How is the Rate of Perceived Exertion Scale used to measure workout intensity?
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16. Rate of Perceived Exertion-Borg Scale
Rate of Perceived Exertion (RPE) is sensing how hard or easy a workout feels and rating that on a scale from 1 (very easy effort) to 10 (maximal effort).
Intensity of exercise can be measured by RPE.
To receive cardiorespiratory benefit from exercise and improve fitness, you should feel the effort is moderate to hard or 4 to 6 on the RPE chart. Younger more fit exercisers may workout up to a RPE of 7 and beyond.
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17. Study Question 6
How is the progressive overload principle applied to a cardiorespiratory exercise program?
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18. Progressive Overload
Gradual increase in physical activity. No overload = no increase in performance. Too much overload = injury
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19. Study Question 7
What are specific goals for the FITT and the Department of Health and Human Services (DHHS) exercise guidelines?
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20. FITT 20-60 minutes (minimum of 20-30 minutes)
Moderate to vigorous intensity: 60-80% HRR (Example: walking mph, jogging 5 mph, biking 10 mph)
3-5 days per week
FITT’s primary goal is aerobic fitness
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21. Department of Health and Human Services (DHHS)
Per Week
At least 2.5 hours (150 minutes) of moderate-intensity aerobic activity: 40-60% HRR (Ex. Brisk walking at 3.5 mph Or
1.5 hours (75 minutes) of vigorous intensity aerobic activity: jogging, swimming laps
Activity should be done in at least 10 minute bouts and can be spread throughout the week

22. DHHS Guidelines continued
For more health benefits
5 hours (300 minutes) of moderate-intensity aerobic activity or 2.5 hours (150 minutes) of vigorous-intensity aerobic activity
Muscle strengthening activities (moderate or high intensity, all musclwe groups), 2 or more days a week

23. FITT and DHHS Guidelines for weight loss or weight loss maintenance
1 hour per day at least 5 times per week (300 minutes per week at least)
Moderate aerobic activity
May require more activity than base amount needed for health benefits
Try to accumulate 450 minutes or more per week to keep weight off

24. Study Question 8
Which aerobic exercise activity (of the eight found in this chapter) would you be most interested in to develop cardiorespiratory endurance (CRE). The eight activities include aerobic dance, bicycling, fitness swimming, fitness walking, indoor exercise equipment, in-line skating, jogging, water exercise/aqua aerobics.
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25. Recommended Lifetime Exercise Activities
Aerobic dance and/or Step aerobics
Indoor cycling classes
Bicycling
Fitness swimming
Fitness walking
Indoor exercise equipment
In-line skating
Jogging
Water exercise
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26. Study Question 9
How would you describe the 10,000 steps per day wellness goal? How would you initiate it?
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27. 10,000 Steps: A Daily Life Goal
Goal is to increase activity levels by encouraging people to move at least 10,000 steps per day – the equivalent of about 5 miles.
Sedentary people typically take less than 5,000 steps per day.
A basic pedometer can measure the steps (with walking or most other vertical types of physical activity).
Follow the steps on Table 4-3 for guidelines to reach 10,000 steps.
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