Cardiorespiratory Endurance CHAPTER OUTLINE Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Cardiorespiratory Endurance

Key Terms Oxygen uptake (VO2): Amount of oxygen consumed by the body Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms Oxygen uptake (VO2): Amount of oxygen consumed by the body Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in l/min or ml/kg/min; the best indicator of cardio-respiratory or aerobic fitness Cardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms Aerobic Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity Anaerobic Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity

Physical Activity Pyramid 6.9 Minimize inactivity Strength and Flexibility: 2–3 days/week Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week Physical activity: Accumulate 60 minutes nearly every day

Benefits of Aerobic Training Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Benefits of Aerobic Training Higher maximal oxygen uptake Increase in the oxygen-carrying capacity of the blood Decrease in resting heart rate and an increase in cardiac muscle strength Lower heart rate at given workloads Increase in number and size of the mitochondria Increase in the number of functional capillaries Faster recovery time Lower blood pressure and blood lipids An increase in fat-burning enzymes

6.1 Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Males

Oxygen Uptake Absolute: Expressed in liters per minute (l/min) Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Oxygen Uptake Absolute: Expressed in liters per minute (l/min) Used to determine energy (caloric) expenditure Each liter of oxygen consumed by the body burns about 5 calories Relative: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min) Used to determine cardiorespiratory endurance fitness categories

VO2 Conversion: Absolute to Relative Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2 Conversion: Absolute to Relative l/min (absolute VO2) to ml/kg/min (relative VO2) Multiply l/min by 1000 and divide by body weight in kg (1 kg = 2.2046 lbs) Example: BW = 70 kg (154.3 lbs) VO2max = 3.42 l/min VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min

VO2max Assessment Direct gas analysis (oxygen consumption) Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2max Assessment Direct gas analysis (oxygen consumption) Indirect methods (to estimate VO2max) 12 min run Cooper test 1.0-mile walk test Step test Astrand-Ryhming test

Cardiorespiratory Fitness Category according to Maximal Oxygen Uptake 6.8 After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting this table

Predicting Caloric Expenditure from Oxygen Uptake Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Predicting Caloric Expenditure from Oxygen Uptake The human body burns about 5 calories for each liter of oxygen consumed A person with a VO2max of 3.5 l/min exercising at 60% of maximum uses 2.1 (3.5 X .60) liters of oxygen per minute and burns 10.5 (2.1 X 5) calories per minute of physical activity Using this principle, one can determine the total caloric expenditure of a given session of physical activity

Cardiorespiratory Exercise Prescription Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Cardiorespiratory Exercise Prescription Use FITT variables Frequency (how often you exercise) Intensity (how hard you exercise) Type (mode of exercise) Time (duration of exercise)

Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term Intensity: How hard a person has to exercise to improve or maintain fitness

Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity Training Intensity (TI): 40 to 85% of heart rate reserve (HRR) Low = 40 to 50% Moderate = 50 to 60% High = 60 to 85% HRR = Maximal HR (MHR) – resting HR (RHR) Estimated MHR = 220 – age Intensity = (HRR x TI) + RHR

Training Intensity 40% TI = (HRR x .40) + RHR Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity 40% TI = (HRR x .40) + RHR 50% TI = (HRR x .50) + RHR 60% TI = (HRR x .60) + RHR 85% TI = (HRR x .85) + RHR

Exercise Intensity Example Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Intensity Example Age = 20 RHR = 68 MHR: 220 – 20 = 200 bpm HRR= 200 – 68 = 132 beats 40% TI = (132 X .40) + 68 = 121 bpm 50% TI = (132 X .50) + 68 = 134 bpm 60% TI = (132 X .60) + 68 = 147 bpm 85% TI = (132 X .85) + 68 = 180 bpm Low-intensity training zone: 121 to 134 bpm Moderate-intensity training zone: 134 to 147 bpm High (optimal) training zone: 147 to 180 bpm

Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake 6.6 To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities

Key Term Mode: Form or type of exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term Mode: Form or type of exercise

Exercise Prescription Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription Mode or type of exercise = Aerobic Uses major muscles of the human body Rhythmic and continuous in nature Maintain heart rate in the proper training zone during exercise Examples: walking, jogging, cross-country skiing, cycling, aerobics, swimming, water aerobics, stair climbing

Key Terms Duration: Time or length of each exercise session Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms Duration: Time or length of each exercise session

Exercise Prescription Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription Duration or time = 20 to 60 minutes per session At about 85% of HRR = 20 to 30 minutes At 50% HRR = 30 to 60 minutes Accumulating 30 minutes of moderate-intensity physical activity also provides benefits; about 57% of those derived through a 30-minute continuous work out For weight management, 60 minutes of physical activity on most days of the week are recommended

Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term Frequency: How many times per week a person engages in an exercise session

Exercise Prescription Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription Frequency of exercise For VO2max (and health) improvements, 3 to 5 days per week VO2max improvements are minimal when training is conducted more than 5 days per week For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week For weight management, accumulate 60 minutes of physical activity on most days of the week

Getting Started and Adhering to Lifetime Exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise Set aside a regular time for exercise Exercise early in the day Select aerobic activities you enjoy Combine different activities (cross-train) Use proper clothing and equipment

Getting Started and Adhering to Lifetime Exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise Find a friend or group of friends to exercise with Set goals and share them with others Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day Don’t become a chronic exerciser Exercise in different places and facilities

Getting Started and Adhering to Lifetime Exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise Exercise to music Keep a regular record of your activities Conduct periodic assessments Listen to your body If a health problem arises, see a physician

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