Cardio-Respiratory
Endurance
Cardio-Respiratory
System
Heart-lung system
Purpose?
Gas transport (O2 in and CO2 out)
 Deliver nutrients
 Remove wastes
 Deliver hormones
 Temperature regulation
 Balance body fluids

Cardio-Respiratory
Endurance (CRE, CVE,
Aerobic Endurance)
The best indicator of overall
health
The most important component
of physical fitness and healthrelated fitness
Benefits of CardioRespiratory Endurance
Training
Reduces the risk of :
 Dying prematurely
 Dying from heart disease
 Developing diabetes
 Developing high blood pressure
 Developing colon cancer
Increases blood volume
Increases stroke volume
Benefits of CardioRespiratory Endurance
Training #2
Increases VO2
Decreases resting heart rate
Decreases recovery time
Helps control body weight
Helps maintain and build healthy bones,
joints, and muscles
Improves mobility
Promotes psychological well-being
Benefits of CardioRespiratory Training #3
Reduces depression
Reduces stress and anxiety
Stroke Volume
The
amount of blood
pumped from the heart in
a single beat (approx.
70ml)
Cardiac Output
 The
amount of blood pumped
by the heart in a minute
(approx. 5 liters at rest--trained
or untrained)

CO increases with activity 4 to 6 times
 SV
X HR =CO
 70ml (SV) x 72 (HR) =5040ml (CO)
Refer to overhead
Components of the CRE
Exercise Prescription
Mode
Frequency
Intensity
Duration
Progression
Modality
Choose activities that involves:
A large proportion of muscle mass
 Maximizes the use of large muscles
 Minimizes the use of small muscles
 Whole-body, is repetitive, 20-60 minutes
duration (bike, walk, run etc.)
 Be quantifiable with respect to intensity
 Enjoyable

Frequency
3 - 5 days / week (nonsymptomatic)
 More
or less based on current
fitness levels, age health
status, and exercise
objectives.
Duration
20 - 60 minutes for
normal, healthy,
individuals
3 bouts of 10
minutes if very
unfit
Other variables
Intensity: How Hard
How hard does your heart have
to work to strengthen it?
Intensity
Typically, 50/60%- 85% of one’s
heart rate reserve (what the heart is
capable of) (40/50%-85%)
Must tailor intensity to the individual
Intensity is inversely related to
duration
4 Procedures for
Establishing Intensity #2
Heart Rate Reserve Method
(RPE) Rate of Perceived
Exertion
Maximal Heart Rate (60-90%)
VO2 (Percentage of Maximum Oxygen
Consumption)
Before Determining CV
Intensity
Should I see a physician prior to
beginning a regular aerobic workout
plan?
Lab 1D answered this question
Appropriate Intensities
(Based onHHR)
Low fitness = 40, 60, 75% of HRR
Average fitness = 60, 75, 85% of HRR
High fitness = 70, 80, 90% of HRR
Two or more risk factors =50, 60, 70%
Asthmatics = 50, 60, 75% of HRR
Heart Rate Reserve and Rockport
Worksheet
Recording Information
On Your Card
Record info on your card
____% =____BPM /6 = ___(10 sec ct.)
____% =____BPM /6 = ___(10 sec ct.)
____% =____BPM /6 = ___(10 sec ct.)
Rate of Perceived
Exertion (RPE)
Appropriate alternative to heart rates
Recommended when
pregnant
 taking BP medications

Rate of Progression
Mileage increases from
week to week should not
exceed 10%
Specific to individual
Rate of Progression
#2
Initial Conditioning
Stage
Improvement Stage
Maintenance Stage
I Want To Become A
Jogger
Determine and monitor HR (intensity)
Get used to walking regularly at
appropriate intensity
Work up to at least 30 minutes, 3 to 5
times per week
Walk 5 minutes, jog one minute ... (30
minutes)
VO2 Maximum
Maximum volume of oxygen consumed
while exercising
Indicator of how strong the heart is
Is measured in ml/kg/min
Normal VO2 for college age is 38-46
ml/kg/min
Rockport walk test is an indirect way of
determining VO2 max.
VO2 #2
After 25, VO2 declines almost 1% per
year
VO2 potential is genetically determined
Bed-ridden: 3.5
Lance Armstrong: 70 - 80 ml/kg/min
Some say “I just can’t get enough air in,
it must be my lungs”... It’s really related
to your heart!!!
If Your Goal Is Weight
Loss In Addition To
Strengthening The
Heart
In order to lose weight, caloric expenditure
must be greater than caloric input
Intensity: 50/60% - 85%
Frequency: Five days per week or more
Duration: 45 minutes or more (due to change
in body’s energy sources)
Mode: Walk, run, swim, bike, row machines
etc.
De-training
Principle of reversibility
The body will respond negatively to any
form of detraining
Make It Fun!
Create contests and games
Keep a log of activity