Chapter 11
Cardiorespiratory Fitness
Chapter Objectives
After completing this chapter, you should be able to
1. Define and measure cardiorespiratory fitness.
2. State why cardiorespiratory fitness should be measured.
3. Describe the purpose of pre-test/pre-activity screening
and state who should undergo medical clearance before
they participate in cardiorespiratory fitness testing.
4. Describe responsibilities after the measurement of
cardiorespiratory fitness and prescribe activities and
exercises to develop cardiorespiratory fitness.
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Cardiorespiratory Fitness
Cardiorespiratory fitness is the ability to perform large
muscle, whole body physical activity of moderate to high
intensity for relatively long periods of time.
*It is ability of the circulatory and respiratory systems to adjust
to vigorous exercise and recover from the effect of such
exercise.
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Cardiorespiratory Fitness
*It involves the functioning of the heart and lungs, the blood
and its capacity to carry oxygen, the blood vessels and
capillaries supplying blood to all parts of the body, and the
muscle cells, which use the oxygen to provide the energy
necessary for endurance exercise.
Activities: aerobic dance, distance running, brisk walking,
swimming, bicycling, and cross-country skiing
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Cardiorespiratory Fitness
Terms used to mean same thing as cardiorespiratory fitness:
aerobic power
aerobic fitness
cardiovascular endurance
cardiorespiratory endurance
Cardiorespiratory fitness indicates a high state of efficiency
of the circulatory and respiratory systems in supplying
oxygen to the working muscles.
The more oxygen you are able to take in and utilize, the
longer you are able to work before fatigue occurs.
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Maximum Oxygen Uptake
Maximum oxygen consumption (VO2 max) - the
greatest rate at which oxygen can be taken in and
utilized during exercise; also called maximum
oxygen intake, maximum oxygen uptake, or aerobic
capacity.
Usually reported as the volume of oxygen consumed
per kilogram of body weight, per minute of work
(mL•kg-1•min-1).
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Maximum Oxygen Uptake
VO2 max in untrained college males generally
ranges from 42 to 45 ml/kg/min of work;
females’ values are 3 to milliliters lower at
same level of fitness.
Many endurance athletes have values as high
as 65 to 80 mL•kg-1•min-1
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Why Measure Cardiorespiratory Fitness?
Cardiorespiratory conditioning activities serve the
following purposes:
1. increase the physical working capacity at all ages
2. decrease the risk of developing obesity and
problems associated with obesity
3. decrease the risk of coronary artery disease and
stroke
4. decrease the risk of diabetes (enhance the body’s
ability to use insulin
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Why Measure Cardiorespiratory Fitness?
5. help maintain bone density (weight-bearing
activity)
6. Reduce the risk of certain cancers (especially
colon and breast
7. Help reduce the symptoms of arthritis
8. aid in the management of both stress and
depression
9. enable most people to feel better, physically
and mentally
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Why Measure Cardiorespiratory Fitness?
Through measurement you can identify individuals
with poor cardiorespiratory fitness and prescribe
the appropriate activities for them.
Use test for motivational purposes.
Screen individuals for other activities. Should not
take the place of medical examination.
Measure changes in fitness after participation in
physical conditioning program.
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Why Measure Cardiorespiratory Fitness?
If cardiorespiratory fitness test used for grading
purposes in school environment:
-Reasonable objectives should be planned and
appropriate time provided for attainment of
objectives
- Grading process may also be based upon fitness
goals for each student
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Additional Sources
• ACSM’S Health-Related Physical Fitness
Assessment Manual (2005)
• Physical Activity and Health: A Report of the
Surgeon General (1996)
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Pre-test/pre-activity Screening
Screening may include medical clearance by
physician.
Anyone with cardiovascular disease or is
considered at high risk for cardiovascular disease
should have medical clearance
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Pre-test/pre-activity Screening
American College of Sports Medicine
recommends medical clearance be provided for:
• males 45 years old; females 55 years old
• adults who are going to perform vigorous
physical activity
• adults who are new to exercise or are
unaccustomed to exercise
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Pre-test/pre-activity Screening
At very least, screening questionnaire should be
required of all adults before the administration
of a cardiorespiratory fitness test.
The Physical Activity Readiness Questionnaire
(PAR-Q) is widely used for this purpose.
See Figure 11.1
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Responsibilities after Measurement
• Appropriate cardiorespiratory fitness program
should be prescribed
• Program often determined by facilities and
equipment available
• In school environment every effort should be
made to individualized programs
• May consider activity journals
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Tests of Cardiorespiratory Fitness
Best single measure of cardiorespiratory fitness is
VO2 max; requires expensive equipment (e.g.,
treadmill or bicycle ergometer and expired gas
analysis equipment).
Oxygen consumption has a direct linear
relationship to heart rate; can estimate
cardiorespiratory fitness by measurement of heart
rate during and after testing.
Important to train individuals to correctly take
heart rate.
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Tests of Cardiorespiratory Fitness
Running tests (timing of running a specified distance
or the distance an individual can run in a stated
time) also correlate highly with maximum oxygen
consumption.
Scoring accuracy greater than counting heart rate.
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Variables That Influence
Cardiorespiratory Measurement
exercise
age
gender
environmental temperature
humidity
altitude
emotional conditions
loss of sleep
changes in body position
body fat level
running efficiency
motivation
digestion
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12-Minute and 9-Minute Run
Age level. Junior high through adult for 12-minute
run and ages five to college-age for 9-minute run.
Validity and reliability coefficients reported.
Table 11.1 and table 11.2 report norms for both runs.
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1-Mile and 1.5-Mile Runs
Age level. Five through adult for 1-mile run and
thirteen through adult for 1.5-mile run.
Both tests are considered valid because they relate
to maximum oxygen consumption; accepted
reliability when tests are administered to properly
prepared performers.
Table 11.3 reports norms for the 1-mile run and
table 11.1 reports norms for the 1.5-mile run.
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1-Mile Walking Test
Age level. Twenty through sixty-plus.
Validity and reliability coefficients reported.
Figure 11.2 provides fitness level charts for gender
and age groups. Charts are based on weights of 170
pounds for men and 125 pounds for women. If test
taker weighs substantially less, his or her relative
cardiorespiratory fitness level will be slightly
underestimated. If the test taker weighs substantially
more, his or her cardiorespiratory fitness will be
slightly overestimated.
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3-Mile Waking Test (No Running)
Age level. Thirteen through sixty-plus.
Validity accepted because of linear relationship
between workload, heart rate, and VO2max;
reliability not reported.
Table 11.4 reports the “good” classification
standards. Lower times place the test performers in
the excellent classification and higher times place
them in the fair to very poor classifications.
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12-Minute Swimming Test
Age level. Thirteen through sixty-plus.
Validity accepted because of linear relationship
between workload, heart rate, and VO2max;
reliability not reported.
Table 11.4 reports the “good” classification
standards. Greater distances place the test
performers in the excellent classification, and lesser
distances place them in the fair to very poor
classifications.
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12-Minute Cycling Test
Age level. Thirteen through sixty-plus.
Validity accepted because of linear relationship
between workload, heart rate, and VO2max;
reliability not reported.
Table 11.4 reports the “good” classification
standards. Greater distances place the test
performers in the excellent classification, and
lesser distances place them in the fair to very poor
classifications.
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Queens College Step Test
Age level. College.
Validity and reliability coefficients reported.
Gymnasium bleachers; 3 minutes; 24
steps/minute for males and 22 steps/minute
for females
Five seconds after completion of test, heart
counted for 15 seconds.
Table 11.5 reports norms and predicted
VO2max
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Harvard Step Test
Age level. College males.
Studies on Harvard undergraduates showed that
athletes scored higher than nonathletes, and the
scores of the athletes increased with more training
and decreased after they stopped training.
Reliability not reported.
Bench 20 inches high; 5 minutes; 30 steps/minute
Two forms of test; the physical efficiency index
(PEI) standards are provided.
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Harvard Step Test Modifications
Harvard Step Test for Junior and Senior High
Males (ages 12-18)
Males with body surface area less than 1.85
square meters use 18-inch bench
Males with body surface area of 1.85 square
meters or more use 20-inch bench.
4 minutes; 30 steps/minute
Sequence of pulse counts same as those for
college males; classification standards are
provided.
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Harvard Step Test Modifications
Harvard Step Test for Junior High (ages 12-15),
Senior High (ages 15-18), and College Females
18-inch bench; 3 minutes; 24 steps/minute
Cardiovascular efficiency score (CES)
Table 11.6 provides norms.
Harvard Step Test for Elementary School Males
and Females (ages 6-12)
14-inch bench; 30 steps/minute; 3 minutes for
ages 8-12 and 2 minutes for age 7
Standards are the same as those used for the
original Harvard Step Test.
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YMCA 3-Minute Step Test
Age level. Eighteen through 65-plus.
Validity accepted because of linear relationships
between workload, heart rate, and VO2max;
reliability not reported.
12-inch bench; 24 steps/minute; at conclusion of
test pulse is counted for 1 minute
Table 11.7 provides norms.
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Development of Cardiorespiratory Fitness
Many individuals can begin exercise program of
low to moderate intensity without medical
clearance.
Use pre-test/pre-activity screening procedures.
Cardiorespiratory fitness is developed through
aerobic activities.
Individuals should select activity or activities they
enjoy and to which they can make a commitment to
continue.
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Development of Cardiorespiratory Fitness
To develop cardiorespiratory fitness program must
consider:
Frequency – Should be performed 3 or 4
(nonconsecutive) days a week.
Intensity –Unless advised differently by a physician,
most individuals should exercise at 60% to 75% of
maximum heart rate range; sedentary individuals
should begin program at 50% to 60% of their
maximum heart rate range.
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Development of Cardiorespiratory
Fitness
Activity which substantially increases the
heart rate and causes rapid breathing may be
considered vigorous effort.
Duration – Exercise period should include 5
to 10 minutes of flexibility exercises and a
minimum of 20 minutes of aerobic activity.
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Maximum Heart Rate Range
1. Estimate the maximum heart rate (220 minus
age)
2. Subtract the resting heart rate from the value
found in step 1.
3. Multiply the value found in step 2 by .60.
4. Add the value found in step 3 to the resting heart
rate (this value is the minimum target heart rate).
5. Multiply the value found in step 2 by .75 and
add to the resting heart rate (this value is the
maximum target heart rate).
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Borg’s Rating of Perceived Exertion
(RPE)
• During exercise session, or stress test,
individuals asked to rate on numerical scale
how they feel in relation to level of exertion
• Perceived exertion defined as total amount of
exertion and fatigue
• In original scale, breathing difficulties, aches,
and pains should not be considered
• Listen to body
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Borg’s Rating of Perceived Exertion
(RPE)
• Original scale used rankings of 6 to 20 to
approximate heart values from rest to
maximum (60-200)
• Original scale best for simplest estimate of
perceived exertion
• Newest scale may be used to determine
other subjective symptoms (breathing,
aches, and pains)
See table 11.8
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Highly Sedentary Individuals
• Improvement in cardiorespiratory fitness can
occur with very small increases in daily
activity
• 10 to 15 minute increments of walking or
other types of mild activity, performed several
times/day can lead to improvements
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