Cardio-Respiratory Endurance

Cardio-Respiratory System Heart-lung functioning Heart-lung functioning Purpose? to deliver oxygen Purpose? to deliver oxygen

Cardio-Respiratory Endurance (CRE, CVE) The best indicator of overall health The best indicator of overall health The most important component of physical fitness and health-related fitness The most important component of physical fitness and health-related fitness

Stroke Volume The amount of blood pumped from the heart in a single beat (approx. 70ml) The amount of blood pumped from the heart in a single beat (approx. 70ml)

Cardiac Output The amount of blood pumped by the heart in a minute (approx. 5 liters at rest--trained or untrained) The amount of blood pumped by the heart in a minute (approx. 5 liters at rest--trained or untrained) CO increases with activity 4 to 6 times CO increases with activity 4 to 6 times SV X HR =CO SV X HR =CO 70ml (SV) x 72 (HR) =5040ml (CO) 70ml (SV) x 72 (HR) =5040ml (CO) Refer to overhead Refer to overhead

Components of the CRE Exercise Prescription Mode Mode Frequency Frequency Intensity Intensity Duration Duration Progression Progression

Modality Choose activities that: Choose activities that: Involves a large proportion of muscle mass Involves a large proportion of muscle mass Maximizes the use of large muscles Maximizes the use of large muscles Minimizes the use of small muscles Minimizes the use of small muscles Involves whole-body, is repetitive, minutes duration (bike, walk, run etc.) Involves whole-body, is repetitive, minutes duration (bike, walk, run etc.) Be quantifiable with respect to intensity Be quantifiable with respect to intensity Enjoyable Enjoyable

Frequency days / week (non- symptomatic) days / week (non- symptomatic) More or less based on current fitness levels, age health status, and exercise objectives. More or less based on current fitness levels, age health status, and exercise objectives.

Duration minutes minutes

Rate of Progression Mileage increases from week to week should not exceed 10% Mileage increases from week to week should not exceed 10% Specific to individual Specific to individual

Rate of Progression #2 Initial Conditioning Stage Initial Conditioning Stage Intro to program Intro to program Improvement Stage Improvement Stage Predetermined level Predetermined level Maintenance Stage Maintenance Stage Keep the acquired fitness level Keep the acquired fitness level

Intensity: How Hard How hard does your heart have to work to strengthen it? How hard does your heart have to work to strengthen it?

Intensity Typically, 50/60%- 85% of one’s heart rate reserve (capability) Typically, 50/60%- 85% of one’s heart rate reserve (capability) Must tailor intensity to the individual Must tailor intensity to the individual

4 Procedures for Establishing Intensity #2 Karvonen Method (percentage of heart rate reserve) Karvonen Method (percentage of heart rate reserve) (RPE) Rate of Perceived Exertion Scale shown on p. 105 (RPE) Rate of Perceived Exertion Scale shown on p. 105 Maximal Heart Rate (60-90%) Maximal Heart Rate (60-90%) VO2 (Percentage of Maximum Oxygen Consumption) VO2 (Percentage of Maximum Oxygen Consumption)

Before Determining CV Intensity Should I see a physician prior to beginning a regular aerobic workout plan? Should I see a physician prior to beginning a regular aerobic workout plan? Lab 1D answered this question Lab 1D answered this question

Appropriate Intensities (Based on Karvonen) Low fitness = 40, 60, 75% of HRR Low fitness = 40, 60, 75% of HRR Average fitness = 60, 75, 85% of HRR Average fitness = 60, 75, 85% of HRR High fitness = 70, 80, 90% of HRR High fitness = 70, 80, 90% of HRR Two or more risk factors =50, 60, 70% Two or more risk factors =50, 60, 70% Asthmatics = 50, 60, 75% of HRR Asthmatics = 50, 60, 75% of HRR

Karvonen Method Show example on the board Show example on the board Work on board Work on board Hand out Karvonen worksheet Hand out Karvonen worksheet Keep worksheet for later use with Rockport Walk Test Keep worksheet for later use with Rockport Walk Test

Recording Information On Your Card Record info on your card Record info on your card ____% =____BPM /6 = ___(10 sec ct.) ____% =____BPM /6 = ___(10 sec ct.) Circle your target Circle your target

Rate of Perceived Exertion (RPE) Appropriate alternative to heart rates Appropriate alternative to heart rates Recommended when Recommended when pregnant pregnant taking BP medications taking BP medications Appropriate exercising intensities: (somewhat hard to hard) on the 20 point scale. Appropriate exercising intensities: (somewhat hard to hard) on the 20 point scale.

I Want To Become A Jogger Determine and monitor HR (intensity) Determine and monitor HR (intensity) Get used to walking regularly at appropriate intensity Get used to walking regularly at appropriate intensity Work up to at least 30 minutes, 3 to 5 times per week Work up to at least 30 minutes, 3 to 5 times per week Walk 5 minutes, jog one minute... (30 minutes) Walk 5 minutes, jog one minute... (30 minutes) Walk 4 minutes, jog 1, etc. Walk 4 minutes, jog 1, etc.

VO2 Maximum Maximum volume of oxygen consumed while exercising Maximum volume of oxygen consumed while exercising Indicator of how strong the heart is Indicator of how strong the heart is Is measured in ml/kg/min Is measured in ml/kg/min Normal VO2 for college age is ml/kg/min Normal VO2 for college age is ml/kg/min Rockport walk test is an indirect way of determining VO2 max. Rockport walk test is an indirect way of determining VO2 max.

VO2 #2 After 25, VO2 declines almost 1% per year After 25, VO2 declines almost 1% per year VO2 potential is genetically determined VO2 potential is genetically determined Bed-ridden: 3.5 Bed-ridden: 3.5 Lance Armstrong: ml/kg/min Lance Armstrong: ml/kg/min Some say “I just can’t get enough air in, it must be my lungs”... It’s really related to your heart!!! Some say “I just can’t get enough air in, it must be my lungs”... It’s really related to your heart!!!

If Your Goal Is Weight Loss In Addition To Strengthening The Heart In order to lose weight, caloric expenditure must be greater than caloric input In order to lose weight, caloric expenditure must be greater than caloric input Intensity: 50/60% - 85% Intensity: 50/60% - 85% Frequency: Five days per week or more Frequency: Five days per week or more Duration: 45 minutes or more Duration: 45 minutes or more Mode: Walk, run, swim, bike, row machines etc. Mode: Walk, run, swim, bike, row machines etc.

Make It Fun! Create contests and games Create contests and games Keep a log of activity Keep a log of activity

Benefits of Cardio-Respiratory Endurance Training Reduces the risk of : Reduces the risk of : Dying prematurely Dying prematurely Dying from heart disease Dying from heart disease Developing diabetes Developing diabetes Developing high blood pressure Developing high blood pressure

Benefits of Cardio- Respiratory Endurance Training #2 Increases blood volume Increases blood volume Increases stroke volume Increases stroke volume Increases VO2 Increases VO2 Decreases resting heart rate Decreases resting heart rate Decreases recovery time Decreases recovery time Control body weight Control body weight

Benefits of Cardio- Respiratory Training #3 Reduces depression Reduces depression Reduces stress and anxiety Reduces stress and anxiety

**Blood Doping Involves any means to increase total volume of red blood cells Involves any means to increase total volume of red blood cells When red blood cell count increases, oxygen carrying capabilities increase When red blood cell count increases, oxygen carrying capabilities increase Two methods: Two methods: Transfusion from a matched doner Transfusion from a matched doner Infusion of your own blood (blood has been harvested, frozen, and reinfused) Infusion of your own blood (blood has been harvested, frozen, and reinfused)

**Blood Doping Process Withdraw ml of blood Withdraw ml of blood Freeze (15% cells lost as opposed to 40% when refrigerated) Freeze (15% cells lost as opposed to 40% when refrigerated) Wait 6 to 10 weeks to reinfuse Wait 6 to 10 weeks to reinfuse Time infusion to the event Time infusion to the event

**Risks Associated with Blood Doping Overloads the CV system Overloads the CV system Greater viscosity of blood (leads to clotting) Greater viscosity of blood (leads to clotting) Mis-matched blood Mis-matched blood Fever, chills Fever, chills HIV, Hepatitis B and C HIV, Hepatitis B and C

**Blood Doping Results VO2 increased by 9% VO2 increased by 9% Treadmill performance improved 23% Treadmill performance improved 23% Effects last up to 16 days but begins to decline after 7 days Effects last up to 16 days but begins to decline after 7 days