CARDIORESPIRATORY
ENDURANCE
CARDIORESPIRATORY
ENDURANCE
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The ability of the body to perform
prolonged, large-muscle, dynamic exercise
at moderate-to-high levels of intensity
Key health-related component of fitness
THE CARDIORESPIRATORY
SYSTEM
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Cardio:
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Heart and blood vessels
Transports oxygen, nutrients, and wastes
among vital organs and tissues
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The heart is fist sized with 4 chambers. It lies under
the sternum. Its role is to pump blood to the body.
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Veins have thin walls and carry blood to the heart.
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Arteries have thick elastic walls and carry blood
away from the heart.
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Capillaries are the smallest vessels that deliver blood
to the tissues and carry waste away from the tissues.
Respiratory:
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Lungs, air passages, and breathing muscles
Supplies oxygen and removes carbon dioxide
ENERGY PRODUCTION
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Metabolism
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the sum of all chemical processes necessary to maintain
the body
metabolic rate depends on an individual’s level of
activity
Energy from food = fuel for the body
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carbohydrates - quick source of fuel
fats - long term fuel
proteins - primarily build new muscle and tissue
ATP (adenosine triphosphate)
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ATP is the basic form of energy used by cells
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Three energy systems:
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Immediate
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Nonoxidative (anaerobic)
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Oxidative (aerobic)
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Fuel = cellular ATP & creatine phosphate
Fuel = glucose & glycogen
Fuel = fatty acids, glucose, & glycogen (depends on intensity)
ATP production occurs in cellular structures called
Mitochondria.
Maximal oxygen consumption (VO2MAX) is the highest rate of
oxygen consumption. It reflects to body’s ability to transport
and utilize oxygen.
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BENEFITS OF CARDIORESPIRATORY
ENDURANCE EXERCISE
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Improved cardiorespiratory functioning:
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increases blood flow to skeletal muscles
decreases blood flow to digestive organs
increases ventilation
increases cardiac output
MORE BENEFITS OF CARDIORESPIRATORY
ENDURANCE EXERCISE
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Improved cellular metabolism:
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increases capillaries in the muscles
trains muscles to work more efficiently
may prevent damage to cells
increases the number & size of mitochondria
Reduced risk of chronic disease:
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cardiovascular disease
cancer
diabetes
osteoporosis
Better control of body fat
Improved immune function
Improved psychological and emotional well-being
DEVELOPING A CARDIORESPIRATORY
ENDURANCE PROGRAM
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Set realistic goals
Choose sports and activities you enjoy
Determine frequency, intensity, and
duration (time) of training
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FIT Principle
Allow time for warm-up and cool-down
THE FIT PRINCIPLE
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Frequency
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Intensity
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3-5 times per week
target heart rate zone or RPE value
increase gradually
Time
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total duration of 20-60 minutes per day
USING YOUR
TARGET HEART RATE ZONE
1. Estimate maximum heart rate (MHR) by
subtracting age from 220
2. Multiply MHR by 65% and 90% to find
target heart rate zone
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Start at 65% or below if you have been
sedentary
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