Outline:
1.Basic Cardiorespiratory
Physiology: A Quick Survey
2.Aerobic & Anaerobic
Exercise
3.Physical Fitness
Assessment
4.Assessment of
Cardiorespiratory
Endurance
5.Tests to Estimate VO2max
6.Principles of
Cardiorespiratory Exercise
Prescription
7.Guidelines for
Cardiorespiratory Exercise
Prescription
8.Fitness Benefits of
Aerobic Activities
9.Getting Started &
Adhering to a Lifetime
Exercise Program
Chapter 6
Cardiorespiratory
Endurance
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Cardiorespiratory Endurance
• 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
• The single most important component of
health-related physical fitness
• Aerobic exercise is important in preventing
cardiovascular disease
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
The epitome of physical inactivity: driving around a parking
lot for several minutes in search of a parking spot 20 yards
closer to the store’s entrance
• Technological
developments have
driven most people in
developed countries
into sedentary
lifestyles
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Cardiorespiratory Endurance
• Hypokinetic diseases – “Hypo” means
low or little, and “kinetic” implies motion
• One of the most harmful effects of
modern-day technology is an increase in
chronic conditions related to a lack of
physical activity such as hypertension,
heart disease, chronic low back pain,
obesity
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Advances in modern technology have almost completely
eliminated the need for physical activity, significantly
enhancing the deterioration rate of the human body
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Basic Cardiorespiratory Physiology:
A Quick Survey
• Cardiorespiratory endurance is a measure of how
the pulmonary (lungs), cardiovascular (heart and
blood vessels), and muscular systems work
together during aerobic activities
• As a person breathes, part of the oxygen in the
air is taken up by the air sacs (alveoli) in the
lungs
• As blood passes through the alveoli, oxygen is
picked up by an iron-containing compound
(hemoglobin) and transported in the blood to
the heart
• The heart pumps the oxygenated blood through
the circulatory system to all organs and tissues of
the body
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Basic Cardiorespiratory Physiology:
A Quick Survey
• Adenosine triphosphate (ATP) – a highenergy chemical compound that the body uses
for immediate energy
• Oxygen is used to convert food substrates
(carbohydrates and fats) through aerobic
metabolism into ATP
• ATP provides the energy for physical activity,
body functions, and maintenance of constant
internal equilibrium
• During physical exertion, the lungs, heart, and
blood vessels have to deliver more oxygen to the
muscle cells to supply ATP
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Cardiorespiratory endurance refers to 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
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Basic Cardiorespiratory Physiology:
A Quick Survey
• 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 cardio-respiratory or aerobic fitness
• A high capacity to deliver and utilize oxygen indicates a
more efficient cardiorespiratory system
• A low level of endurance indicates the heart has to work
harder, less oxygen is delivered to the tissues, and the
individual fatigues faster
• Measuring oxygen uptake is a way to measure
cardiorespiratory health
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Aerobic & Anaerobic Exercise
• Aerobic exercise: Exercise that requires oxygen
to produce the necessary energy (ATP) to carry
out the activity
– Walking, jogging, swimming, cycling, cross-country
skiing, water aerobics, rope skipping, and aerobics
• Anaerobic exercise: Exercise that does not
require oxygen to produce the necessary energy
(ATP) to carry out the activity
– Track and field (100, 200, 400 meters), swimming (100
meters), gymnastics routines, strength training
• Only aerobic activities will increase
cardiorespiratory endurance
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Aerobic & Anaerobic Exercise
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Benefits of Aerobic Training
• Higher maximal oxygen uptake
• Increase in the oxygen-carrying capacity of the
blood
• Decrease in resting heart rate (about 110-20
bpm) and an increase in cardiac muscle strength
• Resting heart rate – Heart rate after a person
has been sitting quietly for 15-20 minutes
• Cardiac output – Amount of blood pumped by
the heart in one minute
• Stroke volume – Amount of blood pumped by
the heart in one beat
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Benefits of Aerobic Training
• Lower heart rate at given workloads
• Increase in number and size of the
mitochondria
• Increase in the number of functional
capillaries
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Benefits of Aerobic Training
• Faster recovery time
• Lower blood pressure and blood lipids
• An increase in fat-burning enzyme
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Physical Fitness Assessment
• Reasons to assess physical 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
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
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
• 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
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Components of Oxygen Uptake
(VO2)
• The amount of oxygen the body actually
uses at rest or during submaximal (VO2)
or maximal (VO2max) exercise is
determined by the
– heart rate (HR),
– stroke volume (SV),
– and the amount of oxygen removed from the
vascular system (arteriovenous oxygen
difference [a-vO2diff])
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Heart Rate
• Maximal heart rate (MHR) that a person
can achieve starts to drop by about one
beat per year beginning about age 12
• MHR in endurance athletes is sometimes
slightly lower than in untrained individuals
• This training adaptation is believed to
allow the heart more time to effectively fill
with blood to produce a greater stroke
volume
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Stroke Volume
• Stroke volume increases significantly following
endurance training
• Some of the increase is the result of a stronger
heart muscle, an increase in total blood volume,
and a greater filling capacity of the ventricles in
the resting phase of the cardiac cycle
• As more blood enters the heart, more blood can
be ejected with each heartbeat
• The increase in stroke volume is responsible for
the increase in VO2max with endurance training
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Amount of Oxygen Removed from
Blood
• VO2max is affected by genetics, training,
gender, body composition
• Only those people with a strong genetic
component are able to reach an “elite”
level of aerobic capacity
• VO2max in men is 15%-30% higher
because men have a greater hemoglobin
content, lower body fat, and a larger heart
• VO2max decreases by about 1% per year
starting at age 25; however, it is only
0.5% per year in physically active people
© 2010 Cengage-Wadsworth
2
1
3
4
5
6
7
8
Tests to Estimate VO2max
• Five tests are used to asses
cardiorespiratory fitness
–
–
–
–
–
1.5-Mile Run
1.0-Mile Walk
Step Test
Astrand-Ryhming Test
12-Minute Swim Test
© 2010 Cengage-Wadsworth
9
1
2
3
4
5
6
7
8
Tests to Estimate VO2max:
1.5-Mile Run Test
9
• Estimates VO2max based on how fast an individual
is able to run/walk 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, symptomatic individuals, and those
with risk factors or with coronary heart disease
• 6 weeks of aerobic training is recommended prior
to testing
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
1.0-Mile Walk Test
• Can be used by individuals unable to run
because of low fitness levels or injuries
• Estimates VO2max based on a predicting
equation that requires the time it takes to
walk a 1.0-mile course, exercise heart rate
of at least 120 bpm at the end of the test,
body weight, and gender
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Step Test
• Requires little time, equipment, and can
be administered to almost anyone except
those symptomatic and diseased
individuals, and significantly overweight
individuals with joint problems
• 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
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Astrand-Ryhming Test
• The same cautions for the
Step Test also apply to this
test except that overweight
individuals with limited
joint problems can
participate
• Estimates VO2max based on
a 6-minute bicycle
ergometer test according
to gender, work load,
exercise heart rate, age,
and body weight
Monitoring heart rate on the carotid
artery during the Astrand-Ryhming
Test
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
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
Only those with swimming skill and
proper conditioning should take the
12-minute swimming test
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Principles of Cardiorespiratory
Exercise Prescription
• A low percentage of the U.S. population is
truly committed to exercise
• More than half of the people who start
exercising drop out during the first 3 to 6
months of the program
• Sports psychologists are trying to find out
why some people exercise habitually and
many do not
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Readiness for Exercise
• To enjoy all the benefits of exercise, you
must
– Ask yourself if you are ready to start an
exercise program
– Give it a try
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Guidelines for Cardiorespiratory
Exercise Prescription
• Only about 19% of adults in the U.S. meet
minimum recommendations of the ACSM
for the improvement and maintenance of
cardiorespiratory fitness
• To develop the cardiorespiratory system,
the heart muscle must be overloaded to
increase in size, strength, and efficiency
• Four FITT variables govern exercise
prescription: frequency, intensity, type
(mode), and time (duration)
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Intensity of Exercise
• Intensity: How hard a person has to exercise to improve
or maintain fitness
• Health and cardiorespiratory fitness benefits occur when the
person is working between 40% & 85% of heart rate
reserve (HRR) with appropriate frequency and duration
• Health benefits occur when training at 40% to 60% for a
longer time
• Greater improvements in cardiorespiratory fitness occur
through a vigorous-intensity program
• Training intensity levels for unconditioned to healthy
– Low = 40% to 50%
– Moderate = 50% to 60%
– High = 60% to 85%
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
Intensity of Exercise
• Low-intensity training zone:
121 to 134 bpm
• Moderate-intensity training zone:
134 to 147 bpm
• High (optimal) training zone:
147 to 180 bpm
© 2010 Cengage-Wadsworth
9
1
2
3
4
5
6
7
8
9
Recommended cardiorespiratory or
aerobic training pattern
• To improve your cardiorespiratory fitness,
maintain your heart rate between the 60% and
85% training intensities
© 2010 Cengage-Wadsworth
1
•
•
•
•
2
3
4
5
6
7
8
Physical activity perceived
exertion (H-PAPE) scale
Rate of perceived exertion
(RPE): A perception scale to
monitor or interpret the
intensity of aerobic exercise
You have to associate your
own inner perception of the
task with the phrases given
on the scale
Cross check your target zone
with your RPE during the first
few weeks of your program
After several weeks, you
should be able to predict your
exercise heart rate just by
your own perceived exertion
of the intensity of exercise
© 2010 Cengage-Wadsworth
9
1
2
3
4
5
6
7
8
9
Mode of Exercise
•
•
•
•
•
•
•
•
Mode: Form or type of exercise that builds the cardiorespiratory
system must be aerobic in nature
Maintain heart rate in the proper training zone during exercise
Examples are walking, jogging, stair climbing, elliptical activity,
aerobics, swimming, water aerobics, cross-country skiing, rope
skipping, cycling, racquetball, stationary running or cycling
It must involve the major muscle groups and be rhythmic and
continuous
It should be based on your preferences--what you enjoy--and
your physical limitations
Low-impact activities greatly reduce the risk for injuries and will
yield health benefits
Higher-impact activities will improve the high physical fitness level
Always use the same exercise mode for testing and training
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Cross-country skiing requires more oxygen and
energy than most other aerobic activities
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Duration of Exercise
• Duration: Time or length of each exercise
session
• General recommendation = 20 to 60 minutes per
session
• Based on the intensity level
• Training at about 85% = 20 to 30 minutes
• Training at 50% = 30 to 60 minutes
• Accumulating 30 minutes of moderate-intensity
physical activity also provides benefits; three 10minute sessions throughout the day produce
benefits
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Duration of Exercise
• For weight management, 60 minutes of
physical activity on most days of the week
are recommended
• To prevent weight regain, 60-90 minutes
of physical activity on most days of the
week are recommended
• If lack of time is a concern, exercise at
vigorous intensity for 30 minutes
• Exercise session should be preceded by a
5- to 10-minute warm-up and be followed
by a 10-minute cool-down
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Frequency of Exercise
• Frequency: How many times per week a person engages
in an exercise session
• Recommended = 3 to 5 days per week
• When exercising at 60%-85% of HRR, three 20- to 30minute sessions on nonconsecutive days is sufficient to
improve or maintain VO2max
• Training at a lower intensity requires 30-60 minutes more
than three days a week
• Further VO2max improvements are minimal when training is
conducted more than 5 days per week
• For health benefits, accumulate 30 minutes of moderateintensity physical activity on most days of the week
• For weight loss, 60-90 minutes of low- to moderateintensity exercise on most days of the week
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
Cardiorespiratory exercise
prescription guidelines
© 2010 Cengage-Wadsworth
9
1
2
3
4
5
6
7
8
9
The Physical Activity Pyramid
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Physically challenged people can participate and derive health
and fitness benefits through a high-intensity exercise program
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Ratings for Selected Aerobic
Activities
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Getting Started & Adhering to a
Lifetime Exercise Program
• Once you have determined your exercise
prescription, the difficult part begins:
starting and sticking to a lifetime exercise
program
• Lifelong dedication and perseverance are
necessary to reap and maintain good
fitness
• Soon you will develop a habit of exercising
that will bring about a sense of selfaccomplishment
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
A Lifetime Commitment to Fitness
• The benefits of fitness can be maintained only
through a regular lifetime program
• Time involved in losing exercise benefits varies
among the fitness components and also depends
on the person’s condition before the interruption
• 4 weeks of aerobic training are completely
reversed in 2 consecutive weeks of inactivity
unless you have been exercising regularly for
months or years
• As a rule, after 48-72 hours of aerobic inactivity,
the cardiorespiratory system starts to lose some
of its capacity
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
A Lifetime Commitment to Fitness
• To maintain fitness, exercise regularly even
during vacations
• If you have to stop your exercise program do not
attempt to resume training at the same level you
left off; build up gradually
• If the greatest athletes on earth stopped
exercising, they would be, after just a few years,
at about the same risk for disease as someone
who has never done any physical activity
• Staying with a physical fitness program long
enough brings about positive physiological and
psychological changes
© 2010 Cengage-Wadsworth
1
2
3
4
5
6
7
8
9
Cardiorespiratory exercise record form
© 2010 Cengage-Wadsworth