1. Cardiorespiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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2. Cardiorespiratory System
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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3. Quiz Time!
Compared to sedentary people, those who engage in regular moderate endurance exercise are likely to:
A. Have fewer colds.
B. Be less anxious and depressed.
C. Fall asleep more quickly and sleep better.
D. Be more alert and creative.

4. Oh no…we’re not done:
About how much blood does the heart pump each minute during aerobic exercise (in quarts)?
True or false: During an effective 30-minute cardiorespiratory endurance workout, you should lose 1-2 pounds.

5. 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
Cardiorespiratory system: the system that circulates blood through the body; consists of heart, blood vessels, and respiratory system.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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6. Circulation in the Heart
During systole, the atria contract pushing the blood to the ventricular chambers; then during diastole the ventricles contract pushing blood to the body. This is also when blood moves into the atria.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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7. 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
Arteries are very thick walled and elastic to handle the pressure from the heart, where as veins are very thin walled. Capillaries can be as small as a single cell thickness.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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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
The respiratory system supplies oxygen to the body, carries off waste and regulates acid produced during metabolism.
Air moves in and out of the lungs due to the expansion and contraction of the rib cage and diaphragm- not from action by the lung tissue itself.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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9. Cardiorespiratory System
AT REST
Heart rate: 50–90 beats/minute
Breathing rate: 12–20 breaths/minute
Blood pressure: 120/80
Cardiac output: 5 quarts/minute
Blood distributed to muscles: 15–20%
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%
Note the diastolic pressure actually decreases a little during exercise.
Cardiac output is a function of both stroke volume and faster heart rate.
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Energy Production
Metabolism— the sum of all chemical processes necessary to maintain the body
Energy from food
Carbohydrates are broken down into glucose (simple sugar)
Stored as glycogen or fat, if glycogen stores are full and energy needs are met.
ATP (adenosine triphosphate): The energy “currency” of cells; basic form of energy
Metabolic rate can increase 800% over it’s resting levels; Olympic distance runners can increase their metabolic rate by 2000% or better.
The three components of food energy are carbohydrates, fats, and proteins. The majority of food energy is stored for future use
Glucose, glycogen and fat are important fuels for the production of energy. Protein is generally used by the body for building and repairing tissue, but will be used if other fuels are lacking in the body. (Cannibalizing)
ATP is stored in very small amounts in cells for instant energy needs. When demands are above instant energy, cells create ATP and energy via a chemical process that first uses glucose, then glycogen, then fat.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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Three Energy Systems
Immediate or explosive energy: shot put, 1RM; daily life: picking up a bag of groceries, rising from a chair.
Nonoxidative: Weight lifting for repetitions, body pump; 400 yard dash; running up stairs. Creates ATP by breaking down glucose and glycogen but doesn’t use oxygen in this energy system, which is why it’s called anaerobic. The anaerobic system will also create lactic acid, which is a by-product of energy breakdown. One of the limitations of this energy system are the supply of glucose and glycogen for immediate conversion, but improved fitness helps the body efficiently convert these fuels for use and increase the body’s ability to cope with metabolic acids.
Oxidative or aerobic system: distance running, hiking; most daily energy needs come from the aerobic system. This system requires oxygen to generate ATP. This system won’t produce energy as quickly as the other two, but the supply is longer. During prolonged exercise, glucose and glycogen are the favored energy source at the beginning but will then change to fat conversion over time. Increasing your level of fitness will allow the body to utilize fat faster as fuel as part of the body’s adaptation process. The other limiting factor is the maximum amount of oxygen the body is able to consume (maximal oxygen consumption, VO2max). VO2max is considered the best indication of the capacity of the cardiorespiratory system, but is limited by several factors including genetics, age, gender, and fitness status.
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Three Energy Systems
SOURCE: Edington, D. W., and V. R. Edgerton The Biology of Physical Activity. Boston: Houghton Mifflin. Used by permission.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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13. 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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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14. Cardiorespiratory Fitness and Risk of Death
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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15. Benefits of Cardiorespiratory Endurance Exercise
Better control of body fat
Improved immune function
Improved psychological and emotional well-being
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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16. Effects of Cardiorespiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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17. Assessing Cardiorespiratory Fitness
Field tests for maximal oxygen consumption:
The 1-mile walk test
The 3-minute step test
The 1.5-mile run-walk test
These simple tests will give you a good baseline of VO2max (within 10-15% of an actual lab test)
1 mile: based on the amount of time it takes you to complete 1 mile of brisk walking and your heart rate at the end of the walk. Fast time and low HR indicate a high level of cardiorespiratory endurance.
3 minute: the rate the pulse returns to normal after exercise; for this test you step at a steady rate for 3 minutes and then monitor your HR during recovery.
1.5 mi: a fast time over the distance indicates a high VO2max.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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18. Monitoring Your Heart Rate
Carotid artery in the neck
Radial artery in the wrist
Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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19. Developing a Cardiorespiratory Endurance Program
Setting goals
Applying the FITT equation
Frequency
Intensity
Time
Type of activity
Goals: “SMART”: Specific, measurable, attainable, realistic, timeframe specific. Set realistic goals; set starting frequency, intensity and duration at reasonable levels; choose suitable activities; warm up and cool down; and adjust as necessary.
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Frequency of Training
Train 3–5 days per week
Beginners should start with 3 and work up to 5 days per week
Or at least 150 minutes/week of moderate activity
Going over 5 days/week could lead to injury if the person isn’t used to training that much.
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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
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
Intensity is the most important aspect for increasing cardio fitness. You must exercise intensely enough to stress the body and force it to adapt to its higher needs.
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Intensity of Training
Ratings of perceived exertion (RPE)
Experienced people can use this subjective scale to determine how close they are to their target HR zone. You’ll be able to do this over time and as you monitor your own heart rate (objective analysis) and compare it to your subjective feelings of exertion.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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23. 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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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24. 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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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25. Cardiorespiratory Endurance: FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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26. Building Cardiorespiratory Fitness
Rate of improvement depends on age, health status, initial level of fitness, and motivation
Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes
Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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27. Maintaining Cardiorespiratory Fitness
Continue to exercise at the same intensity on 3 nonconsecutive days per week
If you have to stop, start the program again at a lower level
Cross-training maintains motivation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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28. 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
Heat stroke = a severe and often fatal heat illness characterized by significantly elevated core body temperature
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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29. 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
Avoid supplements and beverages containing stimulants
Wear clothing that “breaths”
Slow down or stop if you feel uncomfortable
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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
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Exercise Injuries
Consult a physician for serious injuries and those that do not improve within a reasonable amount of time
Managing minor exercise injuries: RICE
Rest
Ice
Compression
Elevation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
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