Cardiorespiratory Endurance Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education

Cardiorespiratory Endurance

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3© McGraw-Hill Higher Education


Cardiorespiratory System

Quiz Time!

Compared to sedentary people, those who engage in regular moderate endurance exercise are likely to: A. Have fewer colds. B. Be less anxious and depressed. C. Fall asleep more quickly and sleep better. D. Be more alert and creative.

Oh no…we’re not done:

About how much blood does the heart pump each minute during aerobic exercise (in quarts)?

True or false: During an effective 30-minute cardiorespiratory endurance workout, you should lose 1-2 pounds.


Cardiorespiratory SystemThe heart

Right side pumps blood in the pulmonary circulation

Left side pumps blood in the systemic circulation

Blood pressure Systole—contraction Diastole—relaxation


Circulation in the Heart


Cardiorespiratory SystemBlood vessels

Arteries = vessels that carry blood away from the heart

Veins = vessels that carry blood to the heart Capillaries = very small blood vessels that

distribute blood to all parts of the body


Respiratory System

Alveoli = tiny air sacs in the lungs through whose walls gases such as oxygen and carbon dioxide diffuse in and out of the blood

Lungs expand and contract about 12–20 times a minute


Cardiorespiratory SystemAT REST Heart rate: 50–90

beats/minute Breathing rate: 12–20

breaths/minute Blood pressure: 120/80 Cardiac output: 5

quarts/minute Blood distributed to

muscles: 15–20%

DURING EXERCISE Heart rate: 170–210

beats/minute Breathing rate: 40–60

breaths/minute Blood pressure: 175/65 Cardiac output: 20

quarts/minute Blood distributed to muscles:

85–90%


Energy Production

Metabolism— the sum of all chemical processes necessary to maintain the body

Energy from food Carbohydrates are broken down into glucose

(simple sugar) Stored as glycogen or fat, if glycogen stores are

full and energy needs are met. ATP (adenosine triphosphate): The energy

“currency” of cells; basic form of energy


Three Energy Systems


Three Energy Systems

SOURCE: Edington, D. W., and V. R. Edgerton. 1976. The Biology of Physical Activity. Boston: Houghton Mifflin. Used by permission.


Benefits of Cardiorespiratory Endurance Exercise Improved cardiorespiratory function Improved cellular metabolism Reduced risk of chronic disease

Cardiovascular disease Cancer Type 2 diabetes Osteoporosis Deaths from all causes


Cardiorespiratory Fitness and Risk of Death


Benefits of Cardiorespiratory Endurance Exercise

Better control of body fatImproved immune functionImproved psychological and emotional

well-being


Effects of Cardiorespiratory Endurance


Assessing Cardiorespiratory Fitness

Field tests for maximal oxygen consumption: The 1-mile walk test The 3-minute step test The 1.5-mile run-walk test


Monitoring Your Heart Rate Carotid artery in the neck Radial artery in the wrist

Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute


Developing a Cardiorespiratory Endurance Program

Setting goalsApplying the FITT equation

Frequency Intensity Time Type of activity


Frequency of Training

Train 3–5 days per week Beginners should start with 3 and work up

to 5 days per week


Intensity of Training Target heart rate zone

Estimate your maximum heart rate (MHR)• 220 – your age = MHR

Multiply your MHR by 65% and 90%• People who are unfit should start at 55% of MHR

Example: 19-year-old • MHR = 220 – 19 = 201

• 65% training intensity = 0.65 X 201 = 131 bpm

• 90% training intensity = 0.90 X 201 = 181 bpm


Intensity of Training Ratings of perceived exertion (RPE)


Time (Duration) of Training

Total of 20–60 minutes is recommendedOne single session or multiple sessions of

10 minutes or moreDifferent intensity levels require different

durations High-intensity activity = 20 minutes Low-to-moderate-intensity activity = 45–60

minutes


Warming Up and Cooling Down

Warming Up (5–10 minutes) Muscles work better when warmed up Redirect blood flow to working muscles Spread synovial fluid

Cooling down (5–10 minutes) Blood flow and respiration return to normal


Cardiorespiratory Endurance: FITT


Building Cardiorespiratory FitnessRate of improvement depends on age,

health status, initial level of fitness, and motivation

Initial phase (1–4 weeks): 3–4 days per week, low end of target heart rate zone, 20–30 minutes

Improvement phase (2–6 months): 3–5 days per week, middle to upper end of target heart rate zone, 25–40 minutes


Maintaining Cardiorespiratory Fitness

Continue to exercise at the same intensity on 3 nonconsecutive days per week

If you have to stop, start the program again at a lower level

Cross-training maintains motivation


Hot Weather and Heat Stress

Dehydration = excessive loss of fluidHeat cramps = sudden development of

muscle spasms and pain Heat exhaustion = heat illness related to

dehydration from exertion in hot weatherHeat stroke = a severe and often fatal heat

illness characterized by significantly elevated core body temperature


Preventing Heat Illness Use caution in high heat or humidity (over

80°F and/or 60% humidity); lower your intensity and/or add rest breaks

Exercise morning or evening Drink plenty of fluids; check weight before

and after exercise Avoid supplements and beverages containing

stimulants Wear clothing that “breaths” Slow down or stop if you feel uncomfortable


Poor Air Quality

Poor air quality can decrease exercise performance; it especially affects those with respiratory problems

Do not exercise outdoors during a smog alert or if air quality is poor


Exercise Injuries Consult a physician for serious injuries and those

that do not improve within a reasonable amount of time

Managing minor exercise injuries: RICE Rest Ice Compression Elevation

Documents

Cardiorespiratory Endurance Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © McGraw-Hill Higher Education