Cardiorespiratory Fitness

Assessment What does anaerobic mean? What does aerobic mean? What are the four principles of developing an exercise program? What are the key components of exercise prescription? (continued)

Assessment (continued) Do you know the basic information in the 2008 Physical Activity Guidelines for Americans? Why did the U.S. Department of Health and Human Services produce and publish the guidelines?

Objectives Describe the chemical compound ATP and how it is produced by the energy metabolism systems of the human body. Describe the components of oxygen consumption, including cardiac output and the A-VO2 difference. (continued) .

Objectives (continued) Develop an exercise prescription based on the 2008 Physical Activity Guidelines for Americans to improve and maintain good health. Write an exercise prescription based on the FITT concept. Define the concept of alternative activities and provide examples of those activities.

Definitions Health—A state of complete mental, physical, and emotional well-being. Fitness—The ability of your body systems to work together efficiently to allow you to be healthy and meet life’s daily demands with enough energy left to respond to unplanned events. Cardiorespiratory—Pertaining to the cardiac (heart) and respiratory (lung) systems. (continued)

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

Aerobic Activity Aerobic means “with oxygen.” As you exercise, your muscles need a steady supply of oxygen to continue contracting and functioning.

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, the blood is lower in oxygen because much of it has been extracted along the way by tissues needing oxygen. (continued)

Oxygen Consumption (continued)

Responses to Steady-State Exercise

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

Principles of Aerobic Exercise Programs (continued) 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 preexercise level.

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

Estimating Your Maximal Heart Rate: Standard Formula MHR = 220 − your age in years If you are 20 years old, your MHR = 220 − 20 200 beats per minute

Estimating Your Maximal Heart Rate: Newer Formula A newer formula estimates MHR more accurately for younger adults. MHR = 208 − (.70 × your age in years) If you are 20 years old, your MHR = 208 − (.70 × 20) 208 − 14 194 beats per minute

ACSM Exercise Guidelines

Using the Relative Intensity Scale During Physical Activity

Using the Relative Intensity Scale During Physical Activity (continued) The scale measures a person’s level of effort relative to his or her fitness level. 0 is the level of effort of sitting, and 10 is maximal effort. Relatively moderate-intensity activity is a level of effort of 5 or 6. Relatively vigorous-intensity activity is a level of effort of 7 or 8.

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

Cardiorespiratory Activities Walking Jogging Running Hiking Cycling Rowing Swimming

Exercising in Different Environments Heat Cold Altitude Air pollution

Training for Optimal Performance Train the energy systems necessary for optimal performance.

Interval Training An exercise prescription that establishes the work, exercise, or effort and matches it with a relief, or rest, time 1 set of 10 × 100 meters in less than or equal to 2 minutes at maximal effort

Speed Play (Fartlek) Training Run, swim, or cycle a long distance. Alternate between fast and slow performance throughout the overall distance.

Training Season: Three Phases Preparatory phase: Begin at shorter distances and lower intensities and gradually increase distance and intensity. Hard training phase: Program includes long-distance and high-intensity training. Tapering phase: Back off distance and intensity and let your body recover so that you can do your best when needed.

Failing Adaptation

Overtraining Risk of injury increases when training with higher intensity and longer time or distance. Skeletal and soft tissue injuries are common.

Alternative Physical Activities You can attain health benefits without adhering to a strenuous exercise program. Three moderate 10-minute bouts have nearly the same effect on health as one 30-minute bout at the same effort. Lifestyle activities of lesser intensity need to have a greater duration.

Pedometer Guidelines Steps per day Level Fewer than 5,000 Sedentary 5,000 to 7,499 Low active 7,500 to 9,999 Somewhat active 10,000 to 12,499 Active 12,500 or more Highly active

Physical Activity Guidelines: Children and Adolescents Children and adolescents should do 60 minutes or more of physical activity daily. Most of the minutes should be moderate- or vigorous-intensity aerobic physical activity. Include vigorous-intensity aerobic physical activity at least 3 days a week. (continued)

Physical Activity Guidelines: Children and Adolescents (continued) As part of daily minutes, include muscle-strengthening physical activity at least 3 days a week. As part of daily minutes, include bone-strengthening physical activity at least 3 days a week. Encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

Physical Activity Guidelines: Adults All adults should avoid inactivity. Some physical activity is better than none. Adults who participate in any amount of physical activity gain some health benefits. (continued)

Physical Activity Guidelines: Adults (continued) For substantial health benefits, do at least 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. (continued)

Physical Activity Guidelines: Adults (continued) For greater health benefits, do at least 300 minutes a week of moderate-intensity aerobic activity, or 150 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. (continued)

Physical Activity Guidelines: Adults (continued) Aerobic activity should be performed in episodes of at least 10 minutes. Preferably, aerobic activity should be spread throughout the week. For additional health benefits, adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.

Physical Activity Guidelines: Older Adults The key guidelines for adults also apply to older adults. Here are additions: Older adults who cannot do 150 minutes of moderate-intensity aerobic activity a week should be as physically active as their abilities and conditions allow. Older adults at risk of falling should do exercises that maintain or improve balance. (continued)

Physical Activity Guidelines: Older Adults (continued) Older adults should determine their level of effort for physical activity relative to their level of fitness. Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.

Physical Activity Guidelines: Women During Pregnancy and Postpartum Healthy women who are not already highly active or doing vigorous-intensity activity should do at least 150 minutes of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. (continued)

Physical Activity Guidelines: Women During Pregnancy and Postpartum (continued) Women who habitually engage in vigorous-intensity aerobic activity or are highly active can continue physical activity during pregnancy and the postpartum period if they remain healthy and they discuss with their health care providers how and when to adjust activity over time.

Physical Activity Guidelines: Adults With Disabilities Adults with disabilities, who are able to, should do at least 150 minutes a week of moderate-intensity aerobic activity, or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. (continued)

Physical Activity Guidelines: Adults With Disabilities (continued) Aerobic activity should be performed in bouts of at least 10 minutes. Preferably, it should be spread throughout the week. For additional health benefits, adults should also do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on 2 or more days a week. (continued)

Physical Activity Guidelines: Adults With Disabilities (continued) When adults with disabilities cannot meet the guidelines, they should engage in regular physical activity according to their abilities and should avoid inactivity. Adults with disabilities should consult their health care providers about the amounts and types of physical activity that are appropriate for their abilities.

Physical Activity Guidelines: People With Chronic Medical Conditions Adults with chronic conditions obtain important health benefits from regular physical activity. When adults with chronic conditions do physical activity according to their abilities, activity is safe. Adults with chronic conditions should be under the care of health care providers. People with chronic conditions and symptoms should consult their health care providers about the types and amounts of activity appropriate for them.

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