1. © McGraw-Hill Companies. All rights reserved. Increasing Cardiorespiratory Endurance Chapter 3

2. © McGraw-Hill Companies. All rights reserved. Physical Fitness Physical Fitness Physical Fitness –Performance-related fitness –Health-related fitness Physical Activity vs. Exercise Physical Activity vs. Exercise –Physical Activity examples- raking leaves, cleaning house, or climbing stairs –Exercise example-jogging, basketball, or dancing

3. © McGraw-Hill Companies. All rights reserved. Components of Performance- Related Fitness Speed Speed Power Power Balance Balance Coordination Coordination Agility Agility Reaction time Reaction time

4. © McGraw-Hill Companies. All rights reserved. Components of Health-Related Fitness Cardiorespiratory endurance Cardiorespiratory endurance Muscular strength Muscular strength Muscular endurance Muscular endurance Flexibility Flexibility Body composition Body composition

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

6. © McGraw-Hill Companies. All rights reserved. Long-Term Effects of Cardiorespiratory Training Resting heart rate decreases 15 to 20 beats per minute Resting heart rate decreases 15 to 20 beats per minute Stroke volume increases Stroke volume increases Cardiac output increases during maximal effort Cardiac output increases during maximal effort

7. © McGraw-Hill Companies. All rights reserved. Long-Term Effects of Cardiorespiratory Training (2) Total blood volume increases, lowering blood viscosity Total blood volume increases, lowering blood viscosity Heart volume and heart weight increase Heart volume and heart weight increase Vital capacity and maximal pulmonary ventilation increase while residual volume decreases Vital capacity and maximal pulmonary ventilation increase while residual volume decreases Aerobic capacity increases 5% to 25% in previously untrained, healthy adults Aerobic capacity increases 5% to 25% in previously untrained, healthy adults

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

9. © McGraw-Hill Companies. All rights reserved. Principles of Conditioning Intensity—Degree of vigorousness of an exercise session Intensity—Degree of vigorousness of an exercise session Frequency—Number of days of participation each week Frequency—Number of days of participation each week Time/Duration—Length of time of each exercise session Time/Duration—Length of time of each exercise session

10. © McGraw-Hill Companies. All rights reserved. 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 American College of Sports Medicine and Centers for Disease Control

11. © McGraw-Hill Companies. All rights reserved. Principles of Conditioning Progression—Systematic, gradual application of overload to improve fitness 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) 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 Specificity—Physical adaptations are specific to the type of exercise

12. © McGraw-Hill Companies. All rights reserved. Warming Up for Exercise The purpose of warm-up is to prepare the body for activity The purpose of warm-up is to prepare the body for activity Heart rate should gradually increase and the person should start to sweat 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 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 Passive warm-up should not be used to replace active warm-up Stretch only after warming up Stretch only after warming up

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

14. © McGraw-Hill Companies. All rights reserved. Selecting an Activity Choose any rhythmic, continuous activity that uses large muscle groups and can be performed for extended periods of time Choose any rhythmic, continuous activity that uses large muscle groups and can be performed for extended periods of time Select activities based on: Select activities based on: –Personal objectives –Skill level –Availability of equipment and facilities and facilities –Availability of instruction –Climate –Interests

15. © McGraw-Hill Companies. All rights reserved. Selecting an Activity (2) Cross-training is the participation in a variety of activities for the purpose of developing physical fitness 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 Cross-training relieves boredom and reduces risk of stress-related injuries Don’t “play yourself into shape”; get into shape to play Don’t “play yourself into shape”; get into shape to play

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

17. © McGraw-Hill Companies. All rights reserved. Hydration and Fluid Consumption Dehydration- excessive water loss Dehydration- excessive water loss –Can lead to inadequate oxygen delivery –Results in lowered blood volume –Creates inability for body to dispel heat Helpful Hints 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 sugar and sodium with water

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

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

20. © McGraw-Hill Companies. All rights reserved. Increasing Cardiorespiratory Endurance Chapter 3