1. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings PowerPoint ® Lecture Slide Presentation Total Fitness and Wellness SCOTT K. POWERS STEPHEN L. DODD VIRGINIA J. NOLAND FOURTH EDITION 04 Exercise Prescription Guidelines: Cardiorespiratory Fitness

2. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Learning Objectives Explain the benefits of cardiorespiratory fitness. Identify the two energy systems for ATP production. Discuss the role of the circulatory and respiratory systems in exercise. Define VO 2max. Identify the major adaptations to aerobic training.

3. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Learning Objectives (continued) List several modes of training to improve cardiovascular fitness. Outline the general components of an exercise prescription. Design an exercise program.

4. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Benefits of Cardiorespiratory Fitness Lower risk of heart disease Reduced risk of diabetes Lower blood pressure Increased bone density Increased energy Psychological benefit Assists in weight control

5. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Energy for Exercise Energy stored as ATP ATP synthesized by two means Aerobic pathways produce most ATP Anaerobic ATP production is small and results in lactic acid production

6. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.1 Changes in carbohydrate and fat utilization during 90 minutes of aerobic exercise.

7. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Cardiorespiratory System Supports Aerobic Exercise Heart circulates blood through blood vessels Blood pumped by the heart depends on the number of beats and the amount pumped with each beat Blood pressure is necessary to move blood through the circulation The maximal capacity to use oxygen (VO 2max ) during exercise is the best indicator of cardiorespiratory fitness

8. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.2 Contributions of aerobically and anaerobically produced ATP to energy metabolism during exercise.

9. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.3 The concept of the heart as “two pumps in one.”

10. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Responses to the Demands of Exercise Blood flow to muscles increases Ventilation of the lungs increases Both aerobic and anaerobic energy pathways increase ATP levels

11. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.5 The relationship between exercise intensity (work rate) and VO 2

12. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.6 Changes in blood pressure, cardiac output, and heart rate as a function of exercise intensity.

13. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.7 The ventilatory response to exercise.

14. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings There are Three Elements of a Good Cardiorespiratory Training Session Warm-up Conditioning period Cool-down

15. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Components of an Exercise Prescription to Improve Cardiorespiratory Fitness Mode Frequency Intensity Duration

16. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Table 4.2 The Relationship of THR to Percent VO 2max and Percent HR max for a 20-Year-Old Individual.

17. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.8 Target heart rate zones for individuals of ages 20 through 70.

18. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.9 Suggested intensity, duration, and frequency of exercise necessary for improving cardiorespiratory fitness.

19. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings An Individualized Exercise Program is Best Accomplished in Phases Starter phase Slow progression phase Maintenance phase

20. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.10 The effects of increasing intensity, frequency, and duration on the improvements on VO 2max vs. the increased risk of injury.

21. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Training Techniques Suited to Increasing Cardiorespiratory Fitness Cross-training Long, slow distance Interval training Fartlek training

22. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings How the Body Adapts to Exercise Determines Level of Fitness Cardiovascular function improves to deliver more O 2 to muscles Respiratory muscle endurance increases Skeletal muscles increase capacity for aerobic energy production Body fat is likely reduced

23. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.11 The relationship between initial fitness levels and improvements in VO 2max after a 12-week training period.

24. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Figure 4.12 The relationship between training intensity and improvements in VO 2max after a 12-week training period.

25. Copyright © 2006 Pearson Education, Inc., publishing as Benjamin Cummings Summary Exercise must be fun. Exercise must be as convenient as possible. Keep a record of training progress. Don’t get discouraged!