1. Cardiorespiratory Assessment and Training
C H A P T E R 5
Cardiorespiratory Assessment and Training
Dianne E. Moroz
Cardiorespiratory Assessment and Training

2. Learning Outcomes
Understand major benefits of cardiorespiratory fitness.
Describe three human energy systems.
List and describe the health benefits to an active lifestyle and cardiorespiratory fitness.
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3. Learning Outcomes (continued)
Define maximal oxygen consumption and explain physiological adaptations that occur with exercise training to increase oxygen consumption.
Evaluate your cardiorespiratory fitness using several methods.
Design exercise prescriptions for cardiovascular endurance.

4. “Offer Your Bodies as Living Sacrifices” Romans 12:1 “You Have Been Bought With a Price” 1 Corinthians 6:20
In Canada
25% report sitting most of the day.
41% spend less than an hour walking per day.
52% moderately active in 2005, compared to 43% in 1996—positive direction
North America
Obesity rates tripled in the last 25 years in 12- to 17- year-olds.

5. Cardiorespiratory Exercise Defined
Doing any activity, like walking, running, or cycling, continuously for several minutes or longer

6. Major Benefits of Cardiorespiratory Endurance
Improving longevity
Fighting heart disease
Reducing hypertension
Reducing dyslipidemia
Reducing obesity
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7. Major Benefits of Cardiorespiratory Endurance (continued)
Improving insulin resistance
Reducing cancer risks
Improved sleep
Improved mental health
Enhancing immune function

8. Three Human Energy Systems
The role of adenosine triphosphate (ATP)
Three systems
Phosphagen energy system (ATP-PCr)
Glycolytic energy system
Oxidative energy system

9. Characteristics of the Three Energy Systems

10. Approximate Energy Demands for Specific Sports

11. Defining Cardiorespiratory Fitness
The greatest rate of oxygen use in one minute
It is expressed as maximal oxygen consumption or VO2max (L/min or ml/kg/min) with VO2max = HR × SV × a-O2diff.
Ability of body to take in, deliver, and use oxygen

12. Calculating Maximal Oxygen Consumption (VO2max = HR × SV × a-O2diff)
Stroke volume (SV) is the amount of blood ejected by the heart in one cardiac contraction or heartbeat.
Cardiac output (CO) is the volume of blood pumped by the heart in one minute and is the product of stroke volume and heart rate (the number of cardiac contractions or beats in one minute).
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13. Calculating Maximal Oxygen Consumption (VO2max = HR × SV × a-O2diff) (continued)
(a-O2diff) The oxygen used by the tissues is expressed as the arterial-to-venous oxygen difference (a-O2diff) or the oxygen in the arteries minus the oxygen in the veins.

14. How Humans Adapt to Increased Oxygen Demands
Increased maximum ventilation
Increased stroke volume
Increased capilarization and blood volume
Increased myoglobin and mitochondria

15. Methods for Evaluating Cardiorespiratory Endurance
Resting heart rate
Maximum oxygen consumption test

16. What to Expect From Training
Depends on goals and training choice
Specific health benefits—improved mood, weight management, reduced risk of diseases…
Improvements in a specific sport
Fitness affected by the following:
Genetics
Sex
Age
Body composition
Training

17. Outlining an Aerobic Exercise Prescription
Frequency
Intensity
Time
Type

18. Progression of Frequency, Intensity, and Time

19. Intensity: Target Heart Rate Zone
220 − age = estimated maximum heart rate (EMHR)
EMHR x lower limit (0.65)
EMHR x upper limit (0.90)
Example: A 20-year-old has an EMHR of 200 (220 − 20 = 200).
The lower limit is 130 (200 x 0.65 = 130).
The upper limit is 180 (200 x 0.90 = 190).

20. Intensity: Target Heart Rate Zone Factoring in Resting Heart Rate Target HR = (MHR – RHR) x %TI + RHR
Example: A 20-year-old with a RHR of 60 with an EMHR of 200 (220 − 20 = 200).
RHR = Resting heart rate
The lower limit is 151: (200 − 60) x = 151.
The upper limit is 180: (200 – 60) x = 216.

21. Time 20 to 60 minutes of aerobic exercise per session
Adults aged 18 to 64 years should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more.
adults-ENG.pdf

22. Types of Cardiorespiratory Exercise
Cardiorespiratory exercise strengths and weaknesses exist in some activities:
Cycling
Basketball
Tennis
Interval training
What it is
What it does
Warm-up and cool-down
What they are
How to do them

23. Sample Cardiorespiratory Fitness Programs
Walking
Running or jogging
Swimming
Cycling

24. Next Steps
Those who faithfully and actively “hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint” (Isaiah 40:31; see also Psalm 40:1–3; Psalm 130).
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25. Next Steps (continued)
“For God did not give us a spirit of timidity, but a spirit of power, of love and of self- discipline” (2 Timothy 1:7).
Go for it!