1. Dianne Moroz 5 chapter Cardiorespiratory Assessment and Training

2. Learning Objectives Identify three major benefits of cardiorespiratory fitness. Describe three human energy systems. Define maximal oxygen consumption and explain physiological adaptations to increased oxygen demands. Describe several methods to evaluate your cardiorespiratory fitness. Outline exercise prescriptions focused on enhancing cardiorespiratory endurance.

3. “Offer Your Bodies as Living Sacrifices” Romans 12:1 “You Have Been Bought With a Price” 1 Corinthians 6:20 In Canada –25% Report sitting most of the day –41% spend less than an hour walking per day –Canada: 52% moderately active in 2005, compared to 43% in 1996—positive direction North America –Obesity rates tripled in the last 25 years in 12-17 year olds

4. Cardiorespiratory Exercise Defined Doing any activity continuously for several minutes or longer like walking, running, or cycling

5. Major Benefits of Cardiorespiratory Endurance Improving Longevity Fighting heart disease Reducing Hypertension Reducing Dyslipidemia Reducing Obesity Improving Insulin Resistance Reducing Cancer Risks Improved Sleep Improved Mental Health Enhancing Immune Function

6. Three Human Energy Systems The role of Adenosine Triphosphate (ATP Three Systems –Phosphagen energy system (ATP-PCr) –Glycolytic energy system –Oxidative energy system

7. Approximate Energy Demands for Specific Sports Activity Anaerobic (ATP-PC and glycolitic) Aerobic (oxidative) Tennis85%15% Soccer50% Basketball75%25% Volleyball90%10%

8. Characteristics of the Three Energy Systems CharacteristicsATP-PCGlycolyticOxidative Duration of activity 0-10 seconds11-120 seconds<2 minutes Intensity of activity High Low to moderate Rate of ATP production ImmediateRapidSlow FuelAdenosine triphosphate (ATP) Muscle glycogen and blood glucose Stored carbohydrate, fat, and protein Oxygen used?No Yes Based on National Strength and Conditioning Association, 2000.

9. Defining Cardiorespiratory Fitness The greatest rate of oxygen utilization in one minute. –It is expressed as maximal oxygen consumption or VO2max (L/min or ml/kg/min) –Ability of body to take in, deliver, and utilize oxygen

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11. Calculating Maximal Oxygen Consumption (put in forumla) Stroke volume (SV) is the amount of blood ejected by the heart in one cardiac contraction or heart beat. Cardiac output () is the volume of blood pumped by the heart in one minute and is the product of stroke volume and heart rate (the number of cardiac contractions or beats in one minute). (a-O2diff) The oxygen used by the tissues is expressed as the arterial-to-venous oxygen difference (a-O2diff) or the oxygen in the arteries minus the oxygen in the veins.

12. How Humans Adapt to Increased Oxygen Demands Increased maximum ventilation Increased stroke volume Increased capilarization and blood volume Increased myoglobin and mitochondria

13. Methods for Evaluating Cardiorespiratory Endurance Resting Heart Rate Maximum Oxygen Consumption Test

14. What to Expect From Training Depends on goals and training choice –Specific health benefits—improved mood, weight management, reduced risk of diseases… –Improvements in a specific sport Fitness affected by: –Genetics –Gender –Age –Body composition –Training

15. Outlining an Aerobic Exercise Prescription Frequency Intensity Time Type

16. Progression of Frequency, Intensity, and Time Low fitness Average fitness Good fitness Frequency (days/week) 33–43–6 Intensity: target heart rate zone (%) 60–7560–8560–90 Intensity: rating of perceived exertion 12–1313–1414–16 Time per workout (min) 20–3020–4030–60

17. Intensity: Target Heart Rate Zone 220 − age = estimated maximum heart rate (EMHR) EMHR x lower limit (0.65) EMHR x upper limit (0.90) Example: A 20-year-old would have an EMHR of 200 (220 − 20 = 200). The lower limit would be 130 (200 x 0.65 = 130). The upper limit would be 180 (200 x 0.90 = 190).

18. Intensity: Target Heart Rate Zone Factoring in Resting Heart Rate Target HR = (MHR – RHR) x %TI + RHR 220 − age = estimated maximum heart rate (EMHR) EMHR x lower limit (0.65) EMHR x upper limit (0.90) Example: A 20-year-old with a RHR of 60 with an EMHR of 200 (220 − 20 = 200). RHR = Resting Heart Rate The lower limit would be 151 (200 – 60) x 0.65 + 60 = 151). The upper limit would be 180 (200 – 60) x 0.90 + 60 = 216).

19. Rating of Perceived Exertion Reprinted, by permission, from G. Borg, 1998, Borg’s perceived exertion and pain scales. Champaign, IL: Human Kinetics, 47.

20. Time 20-60 minutes of aerobic exercise per session Adults aged 18-64 years should accumlate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more –http://www.csep.ca/CMFiles/Guidelines/CSEP- InfoSheets-adults-ENG.pdfhttp://www.csep.ca/CMFiles/Guidelines/CSEP- InfoSheets-adults-ENG.pdf

21. Type of Cardiorespiratory Exercise Cardiovascular strengths and weaknesses of activities like: –Cycling –Basketball –Tennis Interval training –What it is –What it does Warm-up and Cool-down –What it is –How to do it

22. Sample Cardiorespiratory Fitness Programs Walking Running or jogging Swimming Cycling

23. Next Steps Those who faithfully and actively “hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint” (Isaiah 40:31; see also Psalm 40:1–3; Psalm 130). “For God did not give us a spirit of timidity, but a spirit of power, of love and of self- discipline” (2 Timothy 1:7). Go for it!