CHAPTER
OUTLINE
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Chapter 6
Cardiorespiratory
Endurance
Basic
Cardiorespiratory
Physiology
Key Terms
Cardiorespiratory
endurance: The ability
of the lungs, heart, and
blood vessels to deliver
adequate amounts of
oxygen to the cells to
meet the demands of
prolonged physical
activity
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Oxygen uptake (VO2):
Amount of oxygen
consumed by the body
Maximal oxygen
uptake (VO2max):
Maximum amount of
oxygen the body is able
to use per minute of
physical activity,
expressed in l/min or
ml/kg/min; the best
indicator of cardiorespiratory or aerobic
fitness
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Key Terms
Aerobic Exercise: Exercise
that requires oxygen to
produce the necessary
energy (ATP) to carry out the
activity
Anaerobic Exercise:
Exercise that does not
require oxygen to produce
the necessary energy (ATP)
to carry out the activity
Physical Activity
Pyramid
Minimize inactivity
Strength and Flexibility: 2–3 days/week
Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week
Physical activity: Accumulate 60 minutes nearly every day
6.9
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Benefits of Aerobic Training
Higher maximal oxygen
uptake
Increase in the oxygencarrying capacity of the
blood
Decrease in resting
heart rate and an
increase in cardiac
muscle strength
Lower heart rate at
given workloads
Increase in number and
size of the mitochondria
Increase in the number
of functional capillaries
Faster recovery time
Lower blood pressure
and blood lipids
An increase in fatburning enzymes
Average Resting and Maximal Cardiac Output, Stroke
Volume, and Heart Rate for Males
6.1
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Critical Thinking
Should fitness testing be a part of
your fitness program? Why or
why not?
Are there benefits to preparticipation fitness testing, or
should fitness testing be done at
a later date?
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Reasons to Assess Fitness
To educate participants regarding present fitness
levels and compare them to health fitness and
physical fitness standards
To motivate individuals to participate in exercise
programs
To provide a starting point
To evaluate improvements achieved through exercise
programs and make adjustments
To monitor changes in fitness throughout the years
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
“
Exercise is the closest thing we’ll ever get to
the miracle pill that everyone is seeking. It
brings weight loss, appetite control, improved
mood and self-esteem, an energy kick, and
longer life by decreasing the risk of heart
disease, diabetes, stroke, osteoporosis, and
chronic disabilities.”
[ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3]
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Oxygen Uptake
Absolute: Expressed in liters per minute
(l/min)
Used to determine energy (caloric) expenditure
Each liter of oxygen consumed by the body
burns about 5 calories
Relative: Expressed in milliliters per kilogram
of body weight per minute (ml/kg/min)
Used to determine cardiorespiratory endurance
fitness categories
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Components of
Oxygen Uptake (VO2)
Heart rate (HR)
Stroke volume (SV)
Arteriovenous oxygen difference (a-vO2diff)
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Equation to Determine VO2
VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Resting Oxygen Uptake
Example
SV = 79 ml
HR = 76 bpm
a-vO2diff = 5 ml/100 cc
VO2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Maximal Oxygen Uptake (VO2max)
Example
HR = 190 bpm
SV = 120 ml
a-vO2diff = 15 ml/100 cc
VO2max in l/min =
(190 x 120 x 5) ÷ 100,000 = 3.42 l/min
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
VO2 Conversion:
Absolute to Relative
l/min (absolute VO2) to ml/kg/min (relative VO2)
Multiply l/min by 1000 and divide by body weight in kg
(1 kg = 2.2046 lbs)
Example:
BW = 70 kg (154.3 lbs)
VO2max = 3.42 l/min
VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
VO2 Conversion:
Relative to Absolute
Can you convert VO2 from ml/kg/min to l/min?
VO2max = 54 ml/kg/min
BW = 60 kg
Answer
VO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Critical Thinking
Your relative maximal
oxygen uptake can be
improved without engaging
in an aerobic exercise
program. How can you
accomplish this?
Would you benefit from
doing so?
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
VO2max Assessment
Direct gas analysis (oxygen consumption)
Indirect methods (to estimate VO2max)
1.5-mile run test
1.0-mile walk test
Step test
Astrand-Ryhming test
12-min swim test (estimates cardiorespiratory
endurance fitness category)
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
1.5-Mile Run Test
Estimates VO2max based on how fast an
individual is able to jog/run a 1.5-mile course
Test should be limited to individuals who have
been cleared for exercise
Not recommended for unconditioned
beginners or men over 45 and women over 55
without medical clearance
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
1.0-Mile Walk Test
Estimates VO2max based on a predicting
equation that requires the time it takes to walk
a 1.0-mile course, exercise heart rate, body
weight, and gender
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Step Test
Estimates VO2max based on a 3-minute step
(16 1/4"-high) test and a 15-second heart rate
taken between 5 and 20 seconds into
recovery
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Astrand-Ryhming Test
Estimates VO2max based on a 6-minute bicycle
ergometer test according to gender, work
load, exercise heart rate, age, and body
weight
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
12-Minute Swim Test
Determines cardiorespiratory fitness category
according to the distance swam in 12 minutes
Test should be limited to skilled/conditioned
swimmers
Considered a maximal test, thus medical
clearance is recommended
Cardiorespiratory Fitness Category
according to Maximal Oxygen Uptake
6.8
After obtaining
your maximal
oxygen uptake,
you can
determine your
current level of
cardiorespiratory
fitness by
consulting this
table
Basic
Cardiorespiratory
Physiology
“
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
No drug in current or prospective use holds
as much promise for sustained health as a
lifetime program of physical exercise.”
[W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208]
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Predicting Caloric Expenditure
from Oxygen Uptake
The human body burns about 5 calories for each liter of
oxygen consumed
A person with a VO2max of 3.5 l/min exercising at 60% of
maximum uses 2.1 (3.5 X .60) liters of oxygen per
minute and burns 10.5 (2.1 X 5) calories per minute of
physical activity
Using this principle, one can determine the total caloric
expenditure of a given session of physical activity
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Predicting Caloric Expenditure
from Oxygen Uptake
One pound of fat represents 3,500 calories
At 10.5 calories per minute, a person needs to
exercise for a total of 333 minutes
(3,400/10.5) to burn the equivalent of one
pound of fat
Lab 6B provides guidelines to determine the
caloric expenditure of physical activity at any
heart rate between 120 and 170 beats per
minute
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Cardiorespiratory
Exercise Prescription
Use FITT variables
Frequency (how often you exercise)
Intensity (how hard you exercise)
Type (mode of exercise)
Time (duration of exercise)
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Responders vs. Nonresponders
A wide variation in physiological responses
exists between individuals who follow similar
training programs
Heredity plays a crucial role in how each
person responds and improves following an
exercise program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Responders vs. Nonresponders
Principle of individuality:
Studies have documented that some individuals readily
experience improvements in fitness (responders),
whereas others exhibit small or no improvements at all
(nonresponders) following similar exercise training
programs
As an average, VO2max increases between 15 and
20% following several months of aerobic training
Individual responses can range from 0 (in a few
selected cases) to more than 50% improvement
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Responders vs. Nonresponders
Nonresponders constitute less than 5% of
exercise participants
Lack of cardiorespiratory endurance
improvements among nonresponders might
be related to low levels of leg strength
A lower body strength-training program has
been shown to help nonresponders improve
VO2max through aerobic exercise
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Responders vs. Nonresponders
If cardiorespiratory fitness doesn’t improve as expected, do not get
discouraged: make it a priority to be physically active every day
Besides regular exercise, lifestyle behaviors like walking, taking
stairs, cycling to work, parking farther from the office, household
tasks, gardening, and yard work provide substantial benefits
Monitoring physical activity and exercise habits should be used in
conjunction with fitness testing to evaluate compliance
It is through increased daily physical activity that responders and
nonresponders reap the health benefits that improve quality of life
Basic
Cardiorespiratory
Physiology
Key Term
Intensity: How
hard a person has
to exercise to
improve or
maintain fitness
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Training Intensity
Training Intensity (TI): 40 to 85% of heart rate
reserve (HRR)
Low = 40 to 50%
Moderate = 50 to 60%
High = 60 to 85%
HRR = Maximal HR (MHR) – resting HR
(RHR)
Estimated MHR = 220 – age
Intensity = (HRR x TI) + RHR
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Training Intensity
40% TI = (HRR x .40) + RHR
50% TI = (HRR x .50) + RHR
60% TI = (HRR x .60) + RHR
85% TI = (HRR x .85) + RHR
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Exercise Intensity
Example
Age = 20
RHR = 68
MHR: 220 – 20 = 200 bpm
HRR= 200 – 68 = 132 beats
40% TI = (132 X .40) + 68 = 121 bpm
50% TI = (132 X .50) + 68 = 134 bpm
60% TI = (132 X .60) + 68 = 147 bpm
85% TI = (132 X .85) + 68 = 180 bpm
Low-intensity
training zone:
121 to 134 bpm
Moderate-intensity
training zone:
134 to 147 bpm
High (optimal)
training zone:
147 to 180 bpm
Cardiorespiratory Fitness Category
According to Maximal Oxygen Uptake
To improve your cardiorespiratory fitness,
maintain your heart rate between the 60 and
85% training intensities
6.6
Key Term
Rate of perceived
exertion (RPE): A
perception scale to
monitor or interpret
the intensity of
aerobic exercise
6.7
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Key Term
Mode: Form or type of exercise
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Exercise Prescription
Mode or type of exercise = Aerobic
Uses major muscles of the human body
Rhythmic and continuous in nature
Maintain heart rate in the proper training zone
during exercise
Examples: walking, jogging, cross-country
skiing, cycling, aerobics, swimming, water
aerobics, stair climbing
Basic
Cardiorespiratory
Physiology
Key Terms
Duration: Time
or length of each
exercise session
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Exercise Prescription
Duration or time = 20 to 60 minutes per session
At about 85% of HRR = 20 to 30 minutes
At 50% HRR = 30 to 60 minutes
Accumulating 30 minutes of moderate-intensity physical
activity also provides benefits; about 57% of those
derived through a 30-minute continuous work out
For weight management, 60 minutes of physical activity
on most days of the week are recommended
Basic
Cardiorespiratory
Physiology
Key Term
Frequency: How
many times per
week a person
engages in an
exercise session
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Exercise Prescription
Frequency of exercise
For VO2max (and health) improvements, 3 to 5 days
per week
VO2max improvements are minimal when training is conducted
more than 5 days per week
For health benefits, accumulate 30 minutes of
moderate-intensity physical activity on most days of
the week
For weight management, accumulate 60 minutes of
physical activity on most days of the week
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Critical Thinking
Kate started an exercise program last year as
a means to lose weight and enhance body
image. She now runs over 6 miles every day,
works out regularly on stair climbers and
elliptical machines, strength-trains daily,
participates in step aerobics 3 times per
week, and plays tennis or racquetball twice a
week. Will you evaluate her program and
make suggestions for improvements?
Adhering to a
Lifetime Exercise
Program
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Getting Started and
Adhering to Lifetime Exercise
Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Getting Started and
Adhering to Lifetime Exercise
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and
attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities
Basic
Cardiorespiratory
Physiology
Benefits of
Aerobic
Training
Physical
Fitness
Assessment
Cardiorespiratory
Exercise
Prescription
Adhering to a
Lifetime Exercise
Program
Getting Started and
Adhering to Lifetime Exercise
Exercise to music
Keep a regular record of your activities
Conduct periodic assessments
Listen to your body
If a health problem arises, see a physician
Running the Extra Mile
End of Chapter