1. Chapter 2
Cardiorespiratory Fitness

2. Definitions
Cardiorespiratory—Pertaining to the cardiac (heart) and respiratory (lung) systems.
Aerobic—Producing energy for physical activity with oxygen.
(continued)

3. Definitions
Anaerobic—Producing energy for physical activity without oxygen.
Adenosine triphosphate (ATP)— The chemical compound that is the immediate source of energy for physical activity.

4. KEY
POINT
Aerobic means “with oxygen.” As we exercise, our muscles need a steady supply of oxygen to continue contracting and functioning.

5. Oxygen Consumption
As blood leaves the heart and passes through the arteries, it is high in oxygen. As it returns to the heart via the veins, it is lower in oxygen because much of it has been extracted along the way by tissues needing oxygen.

6. Responses to Steady State Exercise

7. Aerobic Exercise Program Principles
Individuality—You should evaluate your fitness level and your exercise goals on a personal level, rather than compare yourself to others.
Reversibility—When you stop overloading your aerobic system, your aerobic fitness level will, over time, return to its pre-exercise level.
Use it Or
Lose it!

8. Aerobic Exercise Program Principles
Overload—To improve a physiological system, you must stress or challenge that system beyond its normal limits.
Specificity—Your aerobic exercise program must be specifically related to you overall exercise objectives.
(continued)

9. Components of an Exercise Program (FITT)
Frequency—The number of exercise sessions per week.
Intensity—The difficulty or stress levels of each exercise session.
Time—The duration of each exercise session.
Type—The type of exercise during each exercise session.

10. MHR = 220 – 20 = 200 beats per minute
Estimating Your Maximum Heart Rate
MHR = 220 – Your Age
If you’re 20 years old:
MHR = 220 – 20 = 200 beats per minute
200 x .60 = 120 lower end of range
200 x .90 = 180 upper end of range
THE ZONE =

11. 75% or higher is your target!!

12. American College of Sports Medicine Exercise Guidelines
Component Threshold Upper limit
Frequency days per week 5 days per week
Intensity % of maximal 90% of maximal heart heart rate rate
Time* minutes per minutes per session session
* Time of exercise can be achieved by accumulating multiple 10-minute sessions of exercise across the day.
American College of Sports Medicine Exercise Guidelines

13. Water or Sports Drinks?
The most important fluid to drink is water. The hotter or more humid the climate, the more water is needed.
For most exercise sessions of less than an hour (unless it’s very hot or humid), you don’t need to replace fluids during exercise. Do drink adequate amounts both before and after exercise, however.
(continued)

14. The Complete Aerobic Training Program
Warm-up and stretching
Cardiorespiratory endurance exercise
Cool-down and stretching
Flexibility activities
Strength activities

15. Cardiorespiratory Activities
Walking
Cycling
Jogging
Rowing
Running
Swimming
Hiking
Can you name some others?

16. Exercising in Different Environments
Heat
Hyperthermia=
body temp. rises
heat exhaustion,
stroke, death.
Replace fluids,
stay in cool
environment
Cold
Hypothermia=
body cannot retain
heat, body temp. is
too low.
Layer clothing and
protect from wetness

17. Exercising in Different Environments
Altitude
Hypoxic
environment=
reduced oxygen
level
Takes weeks to
Acclimate.
Air Pollution
Smog, carbon
monoxide, exercise
indoors or in the
Morning.

18. Alternative Physical Activities
KEY
POINT
Three 10-minute workouts of moderate activity have nearly the same effect on health as one 30-minute workout at the same effort.
Alternative Physical Activities
Think about taking the stairs or parking further away…
It all adds up!!

19. The Physical Activity Pyramid