CARDIORESPIRATORY ENDURANCE

l The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity l Key health-related component of fitness

THE CARDIORESPIRATORY SYSTEM l Cardio:  Heart and blood vessels  Transports oxygen, nutrients, and wastes among vital organs and tissues The heart is fist sized with 4 chambers. It lies under the sternum. Its role is to pump blood to the body. Veins have thin walls and carry blood to the heart. Arteries have thick elastic walls and carry blood away from the heart. Capillaries are the smallest vessels that deliver blood to the tissues and carry waste away from the tissues. l Respiratory:  Lungs, air passages, and breathing muscles  Supplies oxygen and removes carbon dioxide

ENERGY PRODUCTION l Metabolism  the sum of all chemical processes necessary to maintain the body  metabolic rate depends on an individual’s level of activity l Energy from food = fuel for the body  carbohydrates - quick source of fuel  fats - long term fuel  proteins - primarily build new muscle and tissue

ATP (adenosine triphosphate) l ATP is the basic form of energy used by cells l Three energy systems:  Immediate Fuel = cellular ATP & creatine phosphate  Nonoxidative (anaerobic) Fuel = glucose & glycogen  Oxidative (aerobic) Fuel = fatty acids, glucose, & glycogen (depends on intensity) ATP production occurs in cellular structures called Mitochondria. Maximal oxygen consumption (VO 2MAX ) is the highest rate of oxygen consumption. It reflects to body’s ability to transport and utilize oxygen.

BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE l Improved cardiorespiratory functioning:  increases blood flow to skeletal muscles  decreases blood flow to digestive organs  increases ventilation  increases cardiac output l Improved cellular metabolism:  increases capillaries in the muscles  trains muscles to work more efficiently  may prevent damage to cells  increases the number & size of mitochondria

MORE BENEFITS OF CARDIORESPIRATORY ENDURANCE EXERCISE l Reduced risk of chronic disease:  cardiovascular disease  cancer  diabetes  osteoporosis l Better control of body fat l Improved immune function l Improved psychological and emotional well-being

DEVELOPING A CARDIORESPIRATORY ENDURANCE PROGRAM l Set realistic goals l Choose sports and activities you enjoy l Determine frequency, intensity, and duration (time) of training  FIT Principle l Allow time for warm-up and cool-down

THE FIT PRINCIPLE l Frequency  3-5 times per week l Intensity  target heart rate zone or RPE value  increase gradually l Time  total duration of minutes per day

USING YOUR TARGET HEART RATE ZONE 1. Estimate maximum heart rate (MHR) by subtracting age from Multiply MHR by 65% and 90% to find target heart rate zone  Start at 65% or below if you have been sedentary