1. Chapter 6 Cardiorespiratory Endurance Chapter Outline Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

2. Hoeger & Hoeger. All slides © Wadsworth Publishing. Key terms 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 Oxygen uptake (VO 2 ): Amount of oxygen consumed by the body Maximal oxygen uptake (VO 2max ): 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 Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

3. Hoeger & Hoeger. All slides © Wadsworth Publishing. Key terms Aerobic Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity Anaerobic Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

4. Hoeger & Hoeger. All slides © Wadsworth Publishing. Figure 6.9 Minimize inactivity Strength and Flexibility: 2–3 days/week Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week Physical activity: Accumulate 60 minutes nearly every day Physical activity pyramid

5. Hoeger & Hoeger. All slides © Wadsworth Publishing. Benefits of aerobic training Higher maximal oxygen uptake Increase in the oxygen- carrying capacity of the blood Decrease in resting heart rate and an increase in cardiac muscle strength Lower heart rate at given workloads Increase in number and size of the mitochondria Increase in the number of functional capillaries Faster recovery time Lower blood pressure and blood lipids An increase in fat-burning enzymes Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

6. Hoeger & Hoeger. All slides © Wadsworth Publishing. Table 6.1 Average resting and maximal cardiac output, stroke volume, and heart rate for sedentary, trained, and highly trained males (Cardiac output and stroke volume in women are about 5 – 10% lower than in men)

7. Hoeger & Hoeger. All slides © Wadsworth Publishing. Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program Critical thinking Should fitness testing be a part of your fitness program? Why or why not? Are there benefits to pre- participation fitness testing, or should fitness testing be done at a later date?

8. Hoeger & Hoeger. All slides © Wadsworth Publishing. Reasons to assess 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 Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

9. Hoeger & Hoeger. All slides © Wadsworth Publishing. “ Exercise Exercise is the closest thing we’ll ever get to the miracle pill that everyone is seeking. It brings weight loss, appetite control, improved mood and self-esteem, an energy kick, and longer life by decreasing the risk of heart disease, diabetes, stroke, osteoporosis, and chronic disabilities.” [ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3] Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

10. Hoeger & Hoeger. All slides © Wadsworth Publishing. Oxygen uptake Absolute: Expressed in liters per minute (l/min) Used to determine energy (caloric) expenditure Each liter of oxygen consumed by the body burns about 5 calories Relative: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min) Used to determine cardiorespiratory endurance fitness categories Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

11. Hoeger & Hoeger. All slides © Wadsworth Publishing. Components of oxygen uptake (VO 2 ) Heart rate (HR) Stroke volume (SV) Arteriovenous oxygen difference (a-vO 2 diff) - Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

12. Hoeger & Hoeger. All slides © Wadsworth Publishing. Equation to determine VO 2 VO 2 in l/min = (HR x SV x a-vO 2 diff) ÷ 100,000 - Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

13. Hoeger & Hoeger. All slides © Wadsworth Publishing. Resting oxygen uptake Example SV = 79 ml HR = 76 bpm a-vO 2 diff = 5 ml/100 cc VO 2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min - Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

14. Hoeger & Hoeger. All slides © Wadsworth Publishing. Maximal oxygen uptake (VO 2max ) Example HR = 190 bpm SV = 120 ml a-vO 2 diff = 15 ml/100 cc - VO 2max in l/min = (190 x 120 x 5) ÷ 100,000 = 3.42 l/min Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

15. Hoeger & Hoeger. All slides © Wadsworth Publishing. VO 2 conversion: Absolute to relative l/min (absolute VO 2 ) to ml/kg/min (relative VO 2 ) Multiply l/min by 1000 and divide by body weight in kg (1 kg = 2.2046 lbs) Example: BW = 70 kg (154.3 lbs) VO 2max = 3.42 l/min VO 2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

16. Hoeger & Hoeger. All slides © Wadsworth Publishing. VO 2 conversion: Relative to absolute Can you convert VO 2 from ml/kg/min to l/min? VO 2max = 54 ml/kg/min BW = 60 kg Answer VO 2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

17. Hoeger & Hoeger. All slides © Wadsworth Publishing. Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program Critical thinking Your relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this? Would you benefit from doing so?

18. Hoeger & Hoeger. All slides © Wadsworth Publishing. VO 2max assessment Direct gas analysis (oxygen consumption) Indirect methods 1.5-mile run test 1.0-mile walk test Step test Astrand-Ryhming test 12-min swim test (estimates cardiorespiratory endurance) Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

19. Hoeger & Hoeger. All slides © Wadsworth Publishing. Table 6.8 After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting Table 6.8

20. Hoeger & Hoeger. All slides © Wadsworth Publishing. “ Exercise No drug in current or prospective use holds as much promise for sustained health as a lifetime program of physical exercise.” [ W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208] Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

21. Hoeger & Hoeger. All slides © Wadsworth Publishing. Cardiorespiratory exercise prescription Intensity Mode Duration Frequency Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

22. Hoeger & Hoeger. All slides © Wadsworth Publishing. Key term Intensity: How hard a person has to exercise to improve or maintain fitness Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

23. Hoeger & Hoeger. All slides © Wadsworth Publishing. Training intensities Training Intensity (TI): 40 to 85% of heart rate reserve (HRR) Low = 40 to 50% Moderate = 50 to 60% High = 60 to 85% HRR = Maximal HR (MHR) – resting HR (RHR) Estimated MHR = 220 – age Intensity = (HRR x TI) + RHR Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

24. Hoeger & Hoeger. All slides © Wadsworth Publishing. Training intensities 40% TI = (HRR x.40) + RHR 50% TI = (HRR x.50) + RHR 60% TI = (HRR x.60) + RHR 85% TI = (HRR x.85) + RHR Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

25. Hoeger & Hoeger. All slides © Wadsworth Publishing. Exercise intensity Example Age = 20 RHR = 68 MHR: 220 – 20 = 200 bpm HRR= 200 – 68 = 132 beats 40% TI = (132 X.40) + 68 = 121 bpm 50% TI = (132 X.50) + 68 = 134 bpm 60% TI = (132 X.60) + 68 = 147 bpm 85% TI = (132 X.85) + 68 = 180 bpm Low-intensity training zone: 121 to 134 bpm Moderate-intensity training zone: 134 to 147 bpm High (optimal) training zone: 147 to 180 bpm Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

26. Hoeger & Hoeger. All slides © Wadsworth Publishing. Figure 6.6 To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities

27. Hoeger & Hoeger. All slides © Wadsworth Publishing. Figure 6.7 Key term Rate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise

28. Hoeger & Hoeger. All slides © Wadsworth Publishing. Exercise prescription Mode: Aerobic exercise Intensity: 40–85% of HRR Duration: 20 to 60 minutes Frequency: 3 to 5 days per week Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

29. Hoeger & Hoeger. All slides © Wadsworth Publishing. Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program Critical thinking Kate started an exercise program last year as a means to lose weight and enhance body image. She now runs over 6 miles every day, works out regularly on stair climbers and elliptical machines, strength-trains daily, participates in step aerobics 3 times per week, and plays tennis or racquetball twice a week. Will you evaluate her program and make suggestions for improvements?

30. Hoeger & Hoeger. All slides © Wadsworth Publishing. Getting started and adhering to lifetime exercise Set aside a regular time for exercise Exercise early in the day Select aerobic activities you enjoy Combine different activities (cross-train) Use proper clothing and equipment Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

31. Hoeger & Hoeger. All slides © Wadsworth Publishing. Getting started and adhering to lifetime exercise Find a friend or group of friends to exercise with Set goals and share them with others Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day Don’t become a chronic exerciser Exercise in different places and facilities Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

32. Hoeger & Hoeger. All slides © Wadsworth Publishing. Getting started and adhering to lifetime exercise Exercise to music Keep a regular record of your activities Conduct periodic assessments Listen to your body If a health problem arises, see a physician Basic Cardiorespiratory Physiology Assessment of Cardiorespiratory Endurance Tests to Estimate VO 2max Resting Heart Rate & Blood Pressure Assessment Principles of Cardiorespiratory Exercise Prescription Fitness Benefits of Aerobic Activities Adhering to a Lifetime Exercise Program

33. Hoeger & Hoeger. All slides © Wadsworth Publishing. End of Chapter