1. Cardiorespiratory Endurance
Perform whole body activities for extended period of time
Performance vs. fatigue vs. injury
System’s four components
Heart
Lungs
Blood vessels
Blood
Improvements in endurance are the results of improvements in these 4 components

2. Aerobic capacity = VO2max
Increases in intensity require higher levels of oxygen consumption
Inherit certain range of maximum aerobic capacity
More active = higher capacity
Average value = ml O2/min/kg
Three factors impact capacity
External respiration
Ventilatory process
Gas transportation (most limiting factor)

3. Impact on Heart Main pumping mechanism
Increase exercise = increased oxygen requirement=increase heart pumping
Heart must gradually adapt to imposed demands but will reach steady state after 2-3 minutes of training
Heart able to adapt through increases in heart rate and stroke volume which will enhance overall cardiac output

4. Cardiac Output = Increased Stroke Volume x Decreased Heart Rate
A training effect results with regard to cardiac output.
Over the course of training, at a given intensity, stroke volume increases while heart rate is reduced
Cardiac functioning becomes more efficient (hypertrophy of heart occurs)
Cardiac Output = Increased Stroke Volume x Decreased Heart Rate

5. Energy Systems Various sports entail different energy demands
Long distance running and swimming vs. sprinting and jumping
ATP: Immediate Energy Source
ATP produced from glucose breakdown
Glucose from blood or glycogen (muscle or liver) broken down to glucose converted to ATP
Fat becomes utilized when glycogen stores depleted

6. Aerobic versus Anaerobic Metabolism
Both generate ATP
Initial ATP production from glucose occurs in muscle (without oxygen = anaerobic)
Transition to glucose and fat oxidation (requiring oxygen = aerobic) to continue activity
Generally both systems occur to a degree simultaneously
Type of ATP production relative to intensity
Short burst (high intensity) = anaerobic
Long duration (sustained intensity) = aerobic

7. Types of Training for Cardiorespiratory Endurance
Level of improvement will be determined by initial levels
Continuous
Mode (type of exercise) - must be aerobic in nature
Frequency (at least 3 times/week)
Duration (at least 20 minutes)
Intensity (must elevate heart rate to 70% of maximum)

9. Interval training
Intermittent activities involving periods of intense work and active recovery
Must occur at 60-80% of maximal heart rate
Allows for higher intensity training at short intervals over an extended period of time
Most anaerobic sports require short burst which can be mimicked through interval training

10. Fartlek training Cross-country running that originated in Sweden
Speed play
Similar to interval training in the fact activity occurs over a specific period of time but pace and speed are not specified
Consists of varied terrain which incorporates varying degrees of hills
Dynamic form of training
Must elevate heart rate to minimal levels to be effective
Popular form of training in off-season

11. Equipment for Endurance Training
Cost can vary from $2- $60,000
Jump rope to treadmill and computers
Fitness Assessments
Provides coaching and athletic training personnel with information relative to fitness and preparedness
Pre-testing and post-testing format should be utilized
Can assess all facets of training and conditioning with established tests and protocols