1. Aerobic or Cardiorespiratory Fitness
Labette Community College
PE 116
Property of HHPR Department-PSU

2. Review ?’s From the Past ???
What are the 5 components of Health Related Fitness?
What is the difference b/t physical activity (PA) and exercise?
What is meant by the term “cross-training?

3. New ACSM 2011 Adult Exercise Guidelines
Cardiovascular Exercise (aerobics)
Resistance Exercise (weight training)
Flexibility Exercise (range of motion)
Neuromuscular Exercise (functional fitness training)
improves balance, coordination & agility
examples: yoga & tai chi
Reduce risk of falls & injury
Frequency, Intensity, Time (Duration) & Type (Aerobic vs Anaerobic). ACSM Guidelines are designed to increase health and physical fitness levels. The Surgeon General’s prescription is more minimal… “what is the minimal threshold that people can do to improve their basic health.”

4. Aerobic-CR-CV- Fitness
Aerobic fitness is potentially the most important of the 5 health related physical fitness components. (Hoeger and Hoeger in Lifetime Physical Fitness and Wellness, 7th ed.)
CR & CV fitness synonymously referred to as:
Aerobics… from Kenneth Cooper’s 1968 “Aerobics”
Cardiovascular or more coolly… “Cardio”
Key in prevention of heart disease, hypertension, osteoporosis, obesity and other preventable HYPOKINETIC diseases.
Hypo = less or lower and Kinetic = movement or motion. Hypokinetic diseases are caused or accentuated by physical inactivity!

5. Note all the various energy saving devices we use
Note all the various energy saving devices we use. Our environment is designed to minimize PA… garage door openers, TV remote, drive through fast-food, etc. For a chuckle ask… “who has ever lost the TV remote?” What a disaster that must have been! : )

6. Aerobic Activity/Exercise
Uses large rhythmic muscle groups (20 min rule)
Increases breathing and heart rate
Cyclic in nature for example:
Walking -Jogging/running
Bicycling -Swimming
XC Skiing -Dancing
Rowing -Others?
• The most AEROBIC of ALL is ______________?
• The BEST of all aerobic activities is___________?
1- X-C skiing uses the largest muscle mass of any activity. So world class X-C skiers have the highest measured MAX VO2’s
2- The activity that YOU enjoy and are willing to do on a regular basis is BEST!

7. ACSM Cardiorespiratory Training Guidelines
3 Part Aerobic-CV-CR Workout
1- WARM-UP
- Generic warm-up mins
- ROM- Stretching
- Skill / Activity specific
2- AEROBIC ACTIVITY BOUT
mins at THR Level
3- COOL-DOWN - Passive  vs Active 
- which protects the heart better?

8. New ACSM Aerobic - CV 2011 Exercise Guidelines
Adults need 150 minutes per week
Intensity level should be MODERATE
One continuous or multiple 10 minute bouts
Gradual progression of time, frequency and duration will increase adherence & decrease injury
ANYONE unable to meet these minimums can still benefit from some physical activity!
Frequency, Intensity, Time (Duration) & Type (Aerobic vs Anaerobic). ACSM Guidelines are designed to increase health and physical fitness levels. The Surgeon General’s prescription is more minimal… “what is the minimal threshold that people can do to improve their basic health.”

9. Cardiorespiratory Guidelines - Exercise Prescription
Application of the FITT Principle…
F______ I_______ T_______ T_______
Frequency (F)… how to achieve 150 minutes?
normally 3 – 5 days per week
(vs SG- most if not all days….)
* Some folks may go 6 or even 7 days per week
Beginners vs Moderately Fit vs Elite Athletes.
CDC & AMA- “Every US adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week.”
Frequency, Intensity, Time (Duration) & Type (Aerobic vs Anaerobic). ACSM Guidelines are designed to increase health and physical fitness levels. The Surgeon General’s prescription is more minimal… “what is the minimal threshold that people can do to improve their basic health.”
Steven Blair- CEO- Cooper Institute for Aerobic Research
Physical Activity and Public Health: A Recommendation From the Centers for Disease Control and Prevention and the American College of Sports Medicine (JAMA. 1995;273: )

10. ACSM Cardiorespiratory Training Guidelines - Intensity
Determining Exercise or Training HR (THR)
#1-Calculate your Max HR (MHR)
220 – age = MHR
Estimate only – actual Max HR +/- 10 BPM
#2- Calculate THR Range using…
MHR x 55% = ???
MHR x 65% = ???
- 60% to 90% of Max HR was the older higher I formula
- Lower or more moderate intensities are most applicable to individuals who are beginners or sedentary/inactive
ACSM’s level of Intensity is obviously being lowered significantly. Resting Heart Rate is an indicator of your fitness level. Check it first thing in the morning and take an average over 4- 5 days.

11. Rate of Perceived Exertion or Perceived Exertion Rate

12. Borg’s Rate of Perceived Exertion & Americanized Intensity Scale
Borg Original RPE Americanized RPE
19 = VV Hard… 10 = Maximal
17 = V Hard… = V Strong
15 = Hard… 5 = Strong
13 = Somewhat Hard 4 = Somewhat Strong
11 = Fairly Light = Moderate
9 =V Light = Weak
6 =VV Light = Nothing at all
RPE is based upon how you feel during activity or physical exercise. More than just HR comes into play… How hard are you breathing? Are you feeling overheated? Are your muscles relaxed or are you about to cramp up? Etc. TEACH BOTH! With experience exercisers will be able to estimate their HR based upon their perceived exertion only.

13. Aerobic/Cardio Training Tips
Mix up the intensities (intervals, fartlek, hills…)
Build up to higher intensities or volume
- 10% rule
- Use both THR & PER
Cross-Train- change/mix/match your cardio!
Make it social – include friends
Enjoy yourself & have fun!
10% Rule = progressive overload applied. Fartlek training is mixing in “speed intervals” into a traditional LSD (long slow distance) aerobic ride, run, swim, etc.

14. Exercise Adherence Variables
HRPF Evaluation ( 5 components + BP)
FUN Activities… add variety
Time of Day… same… AM vs PM people?
Convenient & Accessible Facility
- Weede vs SRC!!!
Exercise w/ Friends
Enjoy Music
*Adherers State PA/Exercise Makes me... “Look & Feel Better!”
Motivating folks to START an activity program is relatively easy. Finding a way to have them stay with the program or ADHERE and continue is the difficult part. Following the tips above can increase exercise adherence rates. (typically 7/10 or 70% of folks quit!)

15. Exercise Prescription-  Positive Adherence Variables
Adherers Reasons for Continuing their Personalized Exercise Program : )
#1- Physical Fitness and Health
#2- Weight & Figure Control
#3- Relaxation
#4- Enjoyment or Fun
#5- Habit or Personal Commitment
#6- Social Participation
From: “Fitness Program Variable Associated with Adherence to a Personalized Fitness Program” R. Scott Gorman, Dissertation, UGA, 1983.

16. Exercise Prescription-  Negative Adherence Variables
Non-Adherers Reasons for Discontinuing a Personalized Exercise Program : (
#1- Time Restraints
#2- Lack of Self Motivation/Self Discipline
#3- Seasonal Conditions
#4- Boredom or Dislike of Activity
#5- Lack of Personal Equipment or Facilities
#6- Health Problems
From: “Fitness Program Variable Associated with Adherence to a Personalized Fitness Program” R. Scott Gorman, Dissertation, UGA, 1983.

17. Cardio-Respiratory Training Effects- TE’s
Definition- semi-permanent change in structure and or function… healthy, positive changes 
Chronic training causes increases in:
Size and strength of the heart
Stroke volume / Cardiac output
# of blood vessels / Capillarization
Blood Volume
HDL Cholesterol
Max VO2

18. More Cardio-Respiratory TE’s
Chronic training also causes decreases in:
Resting Heart Rate (RHR)
HR recovery time
Stress or distress
Blood Pressure (BP)
Triglycerides/TBC
% Body fat
Other + changes???
NEXT: Anti-Aging Secrete Physiological Bio-markers Momma Never Told You About…

19. 10 “BIOMARKERS” FOR KEEPING YOUNG AT HEART & BODY!!!
AEROBIC CAPACITY 7. BP
BODY COMPOSITION 8. BMR
TOTAL/HDL RATIO 9. BLOOD SUGAR
MUSCLE MASS TOLERANCE
STRENGTH CORE TEMP.
BONE DENSITY REGULATION
Greater physical activity levels = we age slower physiologically than chronologically
10 Biomarkers- from a Mayo Clinic article. Food for thought- Invite students back to the LFC 30 year active lifestyle and fitness reunion! Who is the class will look only 20 vs years older??? Ans- those who stayed the most active and have eaten the healthiest!

20. Aerobic Fitness Summary
Aerobic-CR-CV fitness is the key component of the five health related components.
Benefits- prevention and potential reversal of heart disease, hypertension, osteoporosis, obesity and other hypokinetic diseases.
Acquire 150 minutes, over 3-5 days per week for minutes at 55-65% of MaxHR (ACSM).
Target goal is Kcals/workout or 1,000
to 1,200 Kcals/week for overall health & fitness benefits!
Paffenbarger, Blair & Cooper- research shows the need for targeting 300 Kcals per workout & 1,000-1,200 Kcals per week.

21. Comments or Questions

22. Web Sites of Interest
THR Calculator (Karvonen Formula)-
MHR Calculator-
Aerobic Conditioning Info.:
Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Garberet. al July; 4(7): [↩]
Ultramax Cardio Training-

23. Attendance Questions (use full name & date please)
What are the two A#1 reasons regular, chronic exercise enthusiasts give for continuing their active lifestyles?
What are two ways we can determine our exercise intensity?
T or F: Adults who accumulate 30 minutes of brisk walking most days of the week can achieve a healthy level of aerobic fitness?
* Be sure to study and answer the midterm study questions that follow!
Steven Blair- Every adult and college student should know & value the potential health benefits of brisk daily walking.

24. Midterm Study Questions
1- Preventable diseases directly related to poor lifestyle habits including poor nutrition and sedentary lifestyle are called _____________!
2- Prescribing exercise by using the FITT Principle would involve: ____/____/____/_____?
3- Calculate your personal THR. Your lower HR should be at least ___bpm and highest ___bpm?
4- Basing your activity level of Intensity based upon how you FEEL (vs HR) is using ______?
5- Identify the prime reasons adultsgive for being either an exercise adherer? … or non-adherer??

25. References or Works Cited
Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Garberet. al July; 4(7): [↩]
Physical Activity and Public Health: A Recommendation From the Centers for Disease Control and Prevention and the American College of Sports Medicine Russell R. Pate, et. al. JAMA. 1995;273(5):