1. Mayfield Publishing Company Cardiorespiratory Endurance  The ability of the body to perform prolonged, large- muscle, dynamic exercise at moderate-to-high levels of intensity  Key health-related component of fitness

2. Mayfield Publishing Company The Cardiorespiratory System  Cardio: – heart and blood vessels – transports oxygen, nutrients, and wastes among vital organs and tissues  Respiratory: – lungs, air passages, and breathing muscles – supplies oxygen and removes carbon dioxide

3. Mayfield Publishing Company Energy Production  Metabolism – the sum of all chemical processes necessary to maintain the body – Redesigning a consumed nutrient into a useful substance for the body – metabolic rate depends on an individual’s level of activity

4. Mayfield Publishing Company Energy Production  Energy from food = fuel for the body – carbohydrates - quick source of fuel – fats - long term fuel – proteins - primarily build new muscle and tissue

5. Mayfield Publishing Company ATP (adenosine triphosphate)  The basic form of energy used by cells

6. Mayfield Publishing Company Three energy systems  Immediate  nonoxidative (anaerobic)  oxidative (aerobic) Individuals generally use all three systems in combination while exercising

7. Mayfield Publishing Company Immediate Figure source: http://hsc.csu.edu.au/pdhpe/

8. Mayfield Publishing Company Nonoxidative (anaerobic) Figure source: http://hsc.csu.edu.au/pdhpe/

9. Mayfield Publishing Company Oxidative (aerobic) Figure source: http://hsc.csu.edu.au/pdhpe/

10. Mayfield Publishing Company Benefits of Cardiorespiratory Endurance Exercise  Improved cardio- respiratory functioning: – increases blood flow to skeletal muscles – decreases blood flow to digestive organs – increases ventilation – increases cardiac output

11. Mayfield Publishing Company Benefits of Cardiorespiratory Endurance Exercise  Improved cellular metabolism: – increases capillaries in the muscles – trains muscles to work more efficiently may prevent damage to cells Mitochondria

12. Mayfield Publishing Company More Benefits of Cardiorespiratory Endurance Exercise  Reduced risk of chronic disease: – cardiovascular disease – cancer – diabetes – osteoporosis I

13. Mayfield Publishing Company Reduced risk of chronic disease: – cardiovascular disease

14. Mayfield Publishing Company Reduced risk of chronic disease: – Cancer of the lung and bronchus (lung cancer) is the second most common cancer among both men and women and is the leading cause of cancer death in both sexes Source: http://cancernet.nci.nih.gov/ Smokers Non-smoker

15. Mayfield Publishing Company Reduced risk of chronic disease: – Among men, age- adjusted lung cancer incidence rates (per 100,000) range from a low of about 14 among American Indians to a high of 117 among blacks, an eight- fold difference. Between these two extremes, rates fall into two groups ranging from 42 to 53 for Hispanics Source: http://cancernet.nci.nih.gov/ Among women, from a rate of about 15 among Japanese to nearly 51 among Alaska Natives, only a three-fold difference. Rates for the remaining female populations fall roughly into two groups with low rates of 16 to 25 for Korean, Filipino, Hispanic and Chinese women, and rates of 31 to 44 among Vietnamese, white, Hawaiian and black women.

16. Mayfield Publishing Company Reduced risk of chronic disease: Image source: http://cancernet.nci.nih.gov/

17. Mayfield Publishing Company More Benefits of Cardio- respiratory Endurance Exercise  Better control of body fat  Improved immune function  Improved psychological and emotional well- being

18. Mayfield Publishing Company Developing a Cardiorespiratory Endurance Program  Set realistic goals  Choose sports and activities  Determine frequency, intensity, and duration of training  Allow time for warm-up and cool-down  Maintain with at least 3 days of exercise per week

19. Mayfield Publishing Company Frequency, Intensity, and Duration for CRE Training  Frequency – 3-5 times per week  Intensity – target heart rate zone or RPE value – increase gradually  Duration – total duration of 20-60 minutes per day

20. Mayfield Publishing Company Using Your Target Heart Rate Zone 1. Estimate maximum heart rate (MHR) by subtracting age from 220 2. Multiply MHR by 65% and 90% to find target heart rate zone 3. Start at 65% or below if you have been sedentary