Chapter 4
Maximizing Cardiorespiratory
Fitness
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
Chapter 4 Objectives
After reading this chapter you will be able to:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Explain why exercise is called “medicine”.
Identify benefits of cardiorespiratory fitness.
Define and apply the FITT prescription factors for developing physical
fitness.
Calculate training heart rate by using the Karvonen equation.
Explain how to use the Rate of Perceived Exertion Scale to measure
workout intensity.
Describe how to apply the progressive overload principle to a
cardiorespiratory exercise program.
Discuss the specific goals for the FITT and the Department of Health and
Human Services (DHHS) of exercise guidelines.
Choose an aerobic activity to develop cardiorespiratory endurance (CRE).
The eight activities include aerobic dance, bicycling, fitness swimming,
fitness walking, indoor exercise equipment, in-line skating, jogging, water
exercise/aqua aerobics.
Describe the guidelines for the chosen activity.
Describe the 10,000 steps per day wellness goal and how it can be initiated.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Endurance and
Maximal Oxygen Uptake
• Maximal Oxygen Uptake (VO2max or aerobic
capacity) is the greatest amount of oxygen
that can be taken in and used by the body
during high-intensity exercise.
• It is determined partly by genetics and partly
by training. As fitness improves, VO2 max
increases.
• Can be measured in a laboratory on a
treadmill or with a field test (see Chapter 3).
© 2011 McGraw-Hill Higher Education. All rights reserved.
Benefits of Aerobic Exercise
• Cardiorespiratory – lower resting heart rate,
increased stroke volume, increased VO2Max,
increased performance, lower blood pressure,
lower blood lipids, quicker recovery, fewer illnesses
• Body Composition – lower body fat, more muscle
mass
• Psychological – increased self-discipline, enhanced
well-being, lower stress levels, increased
confidence, reduced depression, better sleep,
improved memory and mental acuity, feeling of
relaxation, improved mood, reduce cognitive
decline and dementia
© 2011 McGraw-Hill Higher Education. All rights reserved.
Benefits of Aerobic Exercise (CONT.)
• Improved mental health, cognitive function
and sleep.
• Enhanced immune system function.
• Improved body composition and weight
management.
• Reduced risk of chronic disease (cardiovascular
disease, high blood pressure, Type 2 diabetes,
cancer, osteoarthritis, and osteoporosis)
© 2011 McGraw-Hill Higher Education. All rights reserved.
FITT
• Frequency – 3 to 5 times per week (up to 7 times
per week is acceptable)
• Intensity – 60-80% of heart rate reserve. Use the
Karvonen equation.
• Time – 20 to 60 minutes depending on intensity.
• Type – aerobic vs. anaerobic. Aerobic is continuous
and rhythmic. Choose activities you enjoy and are
reasonable.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Target Heart Rate
Karvonen Equation
• Target Heart Rate (THR) = MHR-RHR x
intensity + RHR
• Max Heart Rate (MHR) = 220-age
• Resting Heart Rate (RHR) = pulse per minute at
complete rest (after about 30 minutes of rest)
• Intensity = 60-80% depending on desired level
• Example of 20 year old with RHR of 70 at 60%
intensity:
• 220-20=200 (MHR), 200-70=130 (HRR)
130x.6+70=148 THR
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Estimated target heart rate range.
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Pulse at carotid artery.
Photo credit: Courtesy of
Gwen Robbins/Debra
Powers/Sharon Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
Copyright © The McGraw-Hill Companies, Inc. Permission required for reproduction or display.
Pulse at the thumb side of wrist.
Photo credit: Courtesy
of Gwen
Robbins/Debra
Powers/Sharon
Burgess
© 2011 McGraw-Hill Higher Education. All rights reserved.
Rate of Perceived Exertion
• Rate of Perceived Exertion (RPE) is sensing how
hard or easy a workout feels and rating that on a
scale from 1 (very easy effort) to 10 (maximal effort).
• The scale was developed by Gunnar Borg.
• Intensity of exercise can be measured by RPE.
• To receive cardiorespiratory benefit from exercise
and improve fitness, you should feel the effort is
moderate to hard or 4 to 6 on the RPE chart.
Younger more fit exercisers may workout up to a
RPE of 7 and beyond.
© 2011 McGraw-Hill Higher Education. All rights reserved.
FITT vs. Department of Health and
Human Services (DHHS) for
Americans.
• Recent released Department of Health and
Human Services (DHHS) guidelines parallel
the FITT somewhat.
• FITT’s primary goal is aerobic fitness.
• All are backed by scientific evidence.
• All stress a longer duration of exercise if the
goal is weight loss or weight maintenance.
© 2011 McGraw-Hill Higher Education. All rights reserved.
10,000 Steps: A Daily Life Goal
• Goal is to increase activity levels by encouraging
people to move at least 10,000 steps per day – the
equivalent of about 5 miles.
• Sedentary people typically take less than 5,000 steps
per day.
• A basic pedometer can measure the steps (with
walking or most other vertical types of physical
activity).
• Follow the steps on Table 4-3 for guidelines to reach
10,000 steps.
© 2011 McGraw-Hill Higher Education. All rights reserved.
How Can You Reach 10,000
Steps a Day?
The following activities are recommended:
• Aerobic dance
• Basketball
• Bicycling
• Fitness swimming
• Indoor exercise equipment
• Jogging
• Stair climbing
• Tennis
• Yoga
© 2011 McGraw-Hill Higher Education. All rights reserved.
Rx for Cardiorespiratory Fitness
•
•
•
•
3 – 5 days per week
60 – 80% intensity
20 – 60 minutes
Aerobic activity
© 2011 McGraw-Hill Higher Education. All rights reserved.
Recommended Lifetime Exercise
Activities
•
•
•
•
•
•
•
•
•
Aerobic dance and/or Step aerobics
Indoor cycling classes
Bicycling
Fitness swimming
Fitness walking
Indoor exercise equipment
In-line skating
Jogging
Water exercise
© 2011 McGraw-Hill Higher Education. All rights reserved.
Rx For Action
• Walk an extra 2,000 steps. Wear a
pedometer all day today.
• Try a new cardio machine in the fitness gym.
• Enroll in a fitness class.
• Add hand weights to your walking workout.
© 2011 McGraw-Hill Higher Education. All rights reserved.
What Do You Think?
• Which of the benefits of cardiorespiratory
fitness are most important to you?
• What is your target heart rate for 70%
intensity using the Karvonen equation?
• How hard do you usually exercise? Use the
Rate of Perceived Exertion scale.
• Which of the eight aerobic exercises outlined
in this chapter would be your favorite? Do
you have another aerobic exercise you enjoy
that isn’t highlighted in this chapter?
© 2011 McGraw-Hill Higher Education. All rights reserved.
Questions?
© 2011 McGraw-Hill Higher Education. All rights reserved.