Cardiorespiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Quiz Time!
Compared to sedentary people, those who
engage in regular moderate endurance
exercise are likely to:
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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 30minute cardiorespiratory endurance
workout, you should lose 1-2 pounds.
Cardiorespiratory System
The heart
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Right side pumps blood in the pulmonary
circulation
Left side pumps blood in the systemic
circulation
Blood pressure
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Systole—contraction
Diastole—relaxation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Circulation in the Heart
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
Blood vessels
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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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory System
AT 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%
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Three Energy Systems
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Three Energy Systems
SOURCE: Edington, D. W., and V. R. Edgerton. 1976. The Biology of Physical Activity.
Boston: Houghton Mifflin. Used by permission.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Benefits of Cardiorespiratory
Endurance Exercise
Improved cardiorespiratory function
Improved cellular metabolism
Reduced risk of chronic disease
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Cardiovascular disease
Cancer
Type 2 diabetes
Osteoporosis
Deaths from all causes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory Fitness and
Risk of Death
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Benefits of Cardiorespiratory
Endurance Exercise
Better control of body fat
Improved immune function
Improved psychological and emotional
well-being
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Effects of Cardiorespiratory
Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Assessing Cardiorespiratory
Fitness
Field tests for maximal oxygen
consumption:
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The 1-mile walk test
The 3-minute step test
The 1.5-mile run-walk test
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Developing a Cardiorespiratory
Endurance Program
Setting goals
Applying the FITT equation
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Frequency
Intensity
Time
Type of activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Frequency of Training
Train 3–5 days per week
Beginners should start with 3 and work up
to 5 days per week
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Intensity of Training
Target heart rate zone
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Estimate your maximum heart rate (MHR)
• 220 – your age = MHR
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Multiply your MHR by 65% and 90%
• People who are unfit should start at 55% of MHR
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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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Intensity of Training
 Ratings of perceived exertion (RPE)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Time (Duration) of Training
Total of 20–60 minutes is recommended
One single session or multiple sessions of
10 minutes or more
Different intensity levels require different
durations
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High-intensity activity = 20 minutes
Low-to-moderate-intensity activity = 45–60
minutes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Warming Up and Cooling Down
Warming Up (5–10 minutes)
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Muscles work better when warmed up
Redirect blood flow to working muscles
Spread synovial fluid
Cooling down (5–10 minutes)
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Blood flow and respiration return to normal
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Cardiorespiratory Endurance:
FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Building Cardiorespiratory Fitness
Rate 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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Hot Weather and Heat Stress
Dehydration = excessive loss of fluid
Heat cramps = sudden development of
muscle spasms and pain
Heat exhaustion = heat illness related to
dehydration from exertion in hot weather
Heat stroke = a severe and often fatal heat
illness characterized by significantly
elevated core body temperature
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
Preventing Heat Illness
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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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education
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
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Rest
Ice
Compression
Elevation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© McGraw-Hill Higher Education