1. Increasing Cardiorespiratory Endurance
Chapter 3

2. Physical Fitness Physical Fitness Physical Activity vs. Exercise
Performance-related fitness
Health-related fitness
Physical Activity vs. Exercise
Physical Activity examples- raking leaves, cleaning house, or climbing stairs
Exercise example-jogging, basketball, or dancing
Physical Fitness- A set of attributes that people have or achieve that relates to the ability to perform physical activity
Physical Activity- an umbrella term that is defined as ” bodily movement that is produced by the contraction of skeletal muscle and that substantially increases energy expenditure”
Exercise- a subset of physical activity, defined as “planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness

3. Components of Performance-Related Fitness
Speed
Power
Balance
Coordination
Agility
Reaction time
Essential for the execution of sports skill
May or may not contribute to health enhancement

4. Components of Health-Related Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Not dependent on athletic ability or high performance-related skills
Health-related fitness is achievable with minimal psychomotor ability
Should stress cardiorespiratory development while not neglecting other components

5. Cardiorespiratory Endurance
Cardiorespiratory endurance is the ability to take in, deliver, and extract oxygen for physical work
Also called aerobic capacity
(maximum oxygen consumption)
Aerobic means “with oxygen”
For health, this is the most
important component
of physical fitness

6. Long-Term Effects of Cardiorespiratory Training
Resting heart rate decreases 15 to 20 beats per minute
Stroke volume increases
Cardiac output increases during maximal effort
A trained heart is stronger and more efficient.
Cardiac output= Stroke volume x heart rate

7. Long-Term Effects of Cardiorespiratory Training (2)
Total blood volume increases, lowering blood viscosity
Heart volume and heart weight increase
Vital capacity and maximal pulmonary ventilation increase while residual volume decreases
Aerobic capacity increases 5% to 25% in previously untrained, healthy adults
Aerobic capacity peaks within 6 months to 2 years of steady endurance training
Aerobic capacity decreases with age, but does so more slowly in physically active persons
The training effect of the heart persists as long as training continues

8. Cardiorespiratory Endurance and Wellness
Consistent participation in exercise is necessary to improve health
Regular aerobic exercise reduces many risks associated with cardiovascular disease
Seventy percent of American adults are inactive or marginally active

9. Principles of Conditioning
Intensity—Degree of vigorousness of an exercise session
Frequency—Number of days of participation each week
Time/Duration—Length of time of each exercise session
Recommended by ACSM for physical fitness
Intensity- 60%-90% of maximum heart rate
Frequency- 3-5 days/week for optimal results
Duration minutes of continuous or noncontinuous aerobic activity
Remember the F.I.T. principle

10. Recommendation for Exercise
Every U.S. adult should accumulate 30 minutes or more of moderate intense physical activity on most and preferably all days of the week.
American College of Sports Medicine and Centers for Disease Control
This recommendation is for developing and improving health status. The previous page is for physical fitness.

11. Principles of Conditioning
Progression—Systematic, gradual application of overload to improve fitness
Overload—Subjecting the body to unaccustomed stress by increasing a work level (intensity, frequency, or duration)
Specificity—Physical adaptations are specific to the type of exercise
All three of these must be taken into consideration for improvement of physical fitness.

12. Warming Up for Exercise
The purpose of warm-up is to prepare the body for activity
Heart rate should gradually increase and the person should start to sweat
Warm-up can be tailored to the activity and should last about 5 to 10 minutes
Passive warm-up should not be used to replace active warm-up
Stretch only after warming up

13. Cooling Down from Exercise
Cooldown should last about 8 to 10 minutes
First, walk or do some other light activity; then stretch
Cooldown boosts circulation needed for recovery, reducing stress on the heart
Cooldown speeds the removal of lactic acid which causes muscle fatigue

14. Selecting an Activity
Choose any rhythmic, continuous activity that uses large muscle groups and can be performed for extended periods of time
Select activities based on:
Personal objectives
Skill level
Availability of equipment
and facilities
Availability of instruction
Climate
Interests
Many types of activities contribute to one or more health-related components

15. Selecting an Activity (2)
Cross-training is the participation in a variety of activities for the purpose of developing physical fitness
Cross-training relieves boredom and reduces risk of stress-related injuries
Don’t “play yourself into shape”; get into shape to play
If a person is not in shape, they should not start with complex games and sports. The individual must first get into shape, then they can handle the requirements of active sports.

16. Environmental Conditions - Heat-Related
Physical activity increases body heat levels
Hyperthermia—Abnormally high body temperature that can cause illness or death
Heat exhaustion—A serious condition characterized by dizziness, fainting, rapid pulse, and cool skin
Heat stroke—A life-threatening, medical emergency

17. Hydration and Fluid Consumption
Dehydration- excessive water loss
Can lead to inadequate oxygen delivery
Results in lowered blood volume
Creates inability for body to dispel heat
Helpful Hints
Thirst not good indicator of dehydration
Drink 6-8 oz. Every 15 minutes during exercise
Replace fluid after exercise
If exercising >60 minutes, mix
sugar and sodium with water
Before- drink oz of non-carbonated liquid minutes before exercise.
After- avoid alcoholic, caffeinated, and carbonated beverages
3.NEVER take salt tablets

18. Guidelines for Exercising in the Heat
Take precautions when the temperature is above 80°F or the relative humidity is above 60%
Allow yourself time to acclimate to the heat and keep your body’s fluid levels normal
Modify your program
Don’t take salt tablets
Use sunscreen if it’s sunny or hazy

19. Exercising in the Cold Hypothermia—Abnormally low body temperature
Frostbite—Can cause permanent damage or loss of a body part due to gangrene
When exercising in the cold
Protect exposed skin
Use a stocking cap to cover your head
Dress in insulating layers of clothing

20. Increasing Cardiorespiratory Endurance
Chapter 3