Is the ability of the heart and lungs to get oxygen
to the muscles, so that the muscles can perform for
a long time
Give specific examples of 2 aerobic activities
Effective cardio-respiratory endurance is the ability
to sport sufficient oxygen to the working muscles
during sustained exercise.
In activities that last relatively long periods of time,
improved cardio-respiratory endurance provides
you with the chance to perform better by being able
keep skill level high.
 12mins
 20m
Cooper Test
Progressive Shuttle Run Test
 Harvard
Step Test
Your maximum heart rate (MHR) is the highest number
of beats per minute your heart can reach during all-out
effort. Because maximum heart rate decreases as you
get older, a popular calculation used is: 220 - age =
MHR
For example, a 15-year-old male would have an MHR
of 220 - 15 = 205 beats per minute.
Follow the steps above to calculate your MHR.
Once you have calculated your MHR, it is then possible
to calculate your heart rate training zones, which are as
follows:
Zone
% MHR
Description
1
60 - 65
Easy running, recovery
training
2
65 - 70
Endurance base training
3
70 - 75
Aerobic capacity training
4
80 - 85
Lactate threshold
training
Take your MHR and multiply by 0.60 and 0.75 to
determine your aerobic training zone.
If your MHR is 205, you would multiply that number
by 0.60 and 0.85 to determine what your aerobic
training zone (which would be 123 to 174 beats per
minute).
Once you know your starting level of CRE (above
average, average or below average) you can consider
what type of training exercises are best.
It is important to realise that your training becomes
more demanding as time goes on.
Any exercises (e.g.. running, swimming, cycling) that
ensures that the heart rate is operating in your training
zone for approximately 20 to 30 minutes for 3 to 4
sessions per week.
Benefits
1.
2.
3.
4.
Develops cardio-respiratory endurance
Develops aerobic capacity
Straight forward to plan
Progressive overload achieved by exercising more often, by
exercising faster, or by training longer. (Frequency, Intensity,
Duration)



Interval running enables the athlete to improve
the workload by interspersing heavy bouts of fast
running with recovery periods of slower jogging.
The athlete runs hard over any distance up to 1k
and then has a period of easy jogging. During the
run, lactic acid is produced and a state of oxygen
debt is reached.
During the interval (recovery), the heart and
lungs are still stimulated as they try to pay back
the debt by supplying oxygen to help break down
the lactates.
Continuous running or swimming
with short sprint bursts followed by a
slower recovery and then more
continuous
paced
running
or
swimming.
Benefits
1.
2.
3.
Develops both aerobic and anaerobic fitness through
continuous running and short speed endurance sprints
Can be varied to suit your own requirements.
Progressive overload achieved by exercising more
often, by exercising faster, or by exercising longer.
F.I.D.
(F)REQUENCY – How often you train each
week
•
Increase the amount of times in a week you
train e.g.. from 3 to 4.
You can monitor your progress when exercising by
checking your pulse regularly to see if it is in your
aerobic training zone.
The easiest way to check your pulse is to check your
heart rate during exercise for 6 seconds then multiply
this number by 10 to get your heart rate per minute.
1.
2.
3.
Regular exercise is very good for the heart and lungs:
it increases the strength of the heart.
The lower your heart rate the fitter you are and it will
take longer to reach maximum heart rate.
After exercise the fitter you are the faster your pulse
will return to normal.



(i) What is meant by cardio-respiratory
endurance? 2 marks
(ii) Name a test you could use to measure
cardio-respiratory endurance. 1 mark
(iii) Short term effects take place in the body
during a cardio-respiratory exercise session.
Name three short term effects. 3 marks

(i) Two methods of training used to develop
cardio-respiratory endurance are interval
training and varied pace training/fartlek.
Choose one of these methods of training.
Describe in detail what you did in one
training session to develop your cardiorespiratory endurance. 2 marks

(ii) In many activities you need high levels of
cardio-respiratory endurance.
Choose an activity. Describe one benefit that
high levels of cardio-respiratory endurance
may have on your performance in this
activity. 2 marks