1. Cardiorespiratory Assessments Health and Fitness Unit

2. What is Cardiorespiratory Exercise? Exercise that overloads the Oxygen- Transport System Increase in Cardiorespiratory endurance Increase in muscular strength Increase in muscular endurance in larger muscle groups

3. Types of Cardiorespiratory Exercise Aerobic Any physical activity that last 3 minutes or more With oxygen Anaerobic Short Burst exercises < 3 minutes Without Oxygen

4. VO 2 Max Maximal Oxygen Consumption (VO 2 Max) Male VO 2 Max > Female VO 2 Max Male VO 2 Max 3.5 – 6 l/min. Female VO 2 Max 2.5 – 4.5 l/min AgeMalesFemales 20-294.03.1 30-393.73.0 40-493.62.8 50-593.362.57 Over 603.02.29

5. VO 2 Max Highest VO 2 Max are recorded in endurance sports Cycling Running Swimming Rowing – (6 to 8 Litres/min) X – Country skiing

6. Measuring VO 2 Max Employ at least 50% of the total muscle mass. Activities include running, cycling, and rowing. The most common laboratory method is the treadmill running test. A motorized treadmill with variable speed and variable incline is employed. 6 – 12 Minutes in length

7. Women vs. Men Why do women have lower VO 2 Max? Stroke Volume: is the amount of blood pumped by the right/left ventricle that you hear in one contraction. Smaller Heart Maximal heart rate is lower in women regardless of age Cardiac Output or “Q”: A lower number of beats per minute (bpm) Smaller amount of blood pumped by the heart w/ each beat

8. Cardiac Output or “Q” The output of the heart per beat is about 140 ml (4 tbs) @ HR of 72 bpm = 10 l/min In a trained athlete the total cardiac output is about 20 l/min Average “Q” of a 70 year old over a life time = 1 million liters or 250,000 gallons

9. Hemoglobin

10. Women vs. Men Cont. Why do women have lower VO 2 Max? Lower Hemoglobin levels in total blood volume Hemoglobin concentration is also lower in women. Smaller muscles = smaller capacity for absorption Actual consumption of oxygen per unit of muscle is equivalent b/w men and women

11. Human Heart One of Most important organ Just a pump made of muscle that pumps blood throughout the body Delivers vital materials and removes waste products Failure of this pump will result in death Examples: Brain requires oxygen and glucose \ Muscles: oxygen, glucose, and amino acids as well as proper ratios of sodium, calcium, and potassium salts Glands: specific and sufficient supplies of raw materials

12. Heart Facts A little larger than the fist It contracts and expands "All -or-Nothing Law“ Cardiac Cycle: averages 72 bpm Active.8 of a second Rests.4 of a second

13. Heart

14. Blood Pathway 4 Chambers Upper Chambers: Right and Left Atria Lower Chambers: Right and Left Ventricles Blood Pathway Superior and Inferior Vena Cava Right Atrium Larger & thin walls Tricuspid Valve Allows for one way flow Right Ventricle Pulmonary Valve Pulmonary Artery Lungs Pulmonary Vein Left Atrium Smaller & thick walls Mitral Valve (bicuspid valve) Left Ventricle Aortic Valve Aorta Largest Artery Body

15. _____________

16. Aortic Valve

17. Cardiorespiratory Assessments Run-Walk Tests Cycling Test Swimming Test Harvard Step Test

18. Run-Walk Tests 1.5 mile Run 1 mile Run Walkport 1 mile Walk 3 mile Walk 9-Minute Run 12-Minute Run

19. Cycling or Swimming Test 12 Minute swim test 12 Minute cycling test

20. Harvard Step Test The Harvard Step Test is conducted as follows: Step up on to a standard gym bench once every two seconds for five minutes (150 steps) Have someone to help you keep to the required pace One minute after finishing the test take your pulse rate (bpm)- Pulse 1 Two minutes after finishing the test take your pulse rate (bpm) - Pulse 2 Three minutes after finishing the test take your pulse rate (bpm) - Pulse 3 Result = 30000 ÷ (pulse1 + pulse2 + pulse3)