1. Chapter 5 Exploring Cardiorespiratory Fitness
Health & Personal
Development 9

2. Chapter Objectives Give alternate names for cardio. Endurance
List benefits to be derived from participating in a cardio conditioning program
Describe VO2 and determine your cardiorespiratory fitness
Explain guidelines for safely beginning and progressing in an aerobic fitness program
Develop your own cardiorespiratory conditioning program

3. Benefits of Cardiorespiratory Fitness
Cardiorespiratory fitness or endurance is referred to by many names
Cardio endurance definition
Endurance definition
After training in the THR zone for several weeks you will be able to exercise for longer periods without experiencing prolonged fatigue
Benefits include:
Postponement or delay of HD and high BP
Less likely to develop cancer
More alert and less fatigued throughout day

4. Anaerobic Energy Systems
Immediate energy system
Composed of ATP and CP
Generally used for high intensity activities lasting less than 30 sec.
Lactic Acid system:
A second source of energy for anaerobic activities
Energy for activities that last 30 sec to 2-3 minutes. Speed and Power events rely heavily on this system.

5. Overview and Analysis of Aerobic Exercise Choices
Aerobic choices available
The larger the amount of muscle mass, the greater your level of endurance (walking .vs. tennis)
Variety
Exercise with a partner or with a group

6. Maximal Oxygen Consumption (VO2)
VO2 = volume of oxygen consumed by the muscles
Best indicator of cardio endurance or aerobic fitness
A high VO2 indicates a large capacity:
of the heart to pump blood
Of the lungs to fill with larger volumes of air
Muscle cells to use the oxygen and remove the waste
Two primary factors influencing VO2

7. VO2 Continued… Aerobic metabolism uses oxygen
What happens when you reach peak VO2? (Anaerobic metabolism)
Fat is the major energy source for sustained physical activity
VO2 influenced by age, sex, genetics, and training
Men higher level of aerobic power primarily due to larger body size and > lean muscle
Genetics = larger, stronger hearts; better blood supply; more red blood cells; higher % of slow-twitch muscle fibers

8. VO2 Continued…
VO2 expressed in volume (liters)per unit of time (minutes).
Average healthy individual who exercises 3-4 d/week = 3-4 liters per minute
Highly trained individuals = 5-6 l/min
Most accurate way = direct gas analysis in a lab using computerize equipment, bicycle ergometer, treadmill, and a mouthpiece.
Most commonly used field tests: 4.8 kilometer walking test and the 12 minute run, 12 minute swim, and the YMCA bicycle test