Cardio-Respiratory Endurance Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

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 2

Cardio-respiratory System 3

Circulation in the Heart 4

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 5

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 6

Cardiorespiratory System AT REST Heart rate: 50–90 beats/minute Breathing rate: 12–20 breaths/minute Blood pressure: 110/70 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% 7

Energy Production Metabolism—the sum of all chemical processes necessary to maintain the body Energy from food Broken down into glucose Stored as glycogen ATP (adenosine triphosphate): The energy “currency” of cells 8

Three Energy Systems 9

Three Energy Systems 10

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 11

Cardiorespiratory Fitness and Risk of Death 12

Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well-being 13

Effects of Cardiorespiratory Endurance 14 14

Assessing Cardio-respiratory Fitness Field tests for maximal oxygen consumption: The 1-mile walk test The 3-minute step test The 1.5-mile run-walk test 15

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 16

Developing a Cardiorespiratory Endurance Program Setting goals Applying the FITT equation Frequency Intensity Time Type of activity 17

Frequency of Training Train 3–5 days per week Beginners should start with 3 and work up to 5 days per week 18

Intensity of Training Target heart rate zone Estimate your maximum heart rate (MHR) 220 – your age = MHR 207 - (0.7 X 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 19

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 20

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 21

Cardiorespiratory Endurance: FITT 22

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 23

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 24

Heat Index 25

Wind Chill 26