Cardiorespiratory
Endurance
Chapter 3
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory System
• The heart
– Right side pumps blood in the
pulmonary circulation
– Left side pumps blood in the
systemic circulation
• Blood pressure
– Systole—contraction
– Diastole—relaxation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Circulation in the Heart
Video: http://www.youtube.com/watch?v=D3ZDJgFDdk0
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Circulation in the Heart
Right Atrium
Left Atrium
•Receives
deoxygenated blood
from vena cava
•Pumps deoxygenated
blood to right ventricle
•Receives oxygenated
blood from pulmonary
veins
•Pumps oxygenated
blood to left ventricle
Right Ventricle
Left Ventricle
•Pumps deoxygenated
blood to lungs for gas
exchange via
pulmonary arteries
•Pumps oxygenated
blood to the system
(e.g., tissues and
muscles) via aorta
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory System
• Blood vessels
– Arteries = vessels that carry blood away
from the heart
– Veins = vessels that carry blood to the
heart
– Capillaries = very small blood vessels that
distribute blood to all parts of the body
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Respiratory System
• Alveoli = tiny air sacs in the lungs through
whose walls gases such as oxygen and
carbon dioxide diffuse in and out of the
blood
• Lungs expand and contract about 12–20
times a minute at rest
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Monitoring Your Heart Rate
• Carotid artery in the neck
• Radial artery in the wrist
• Count beats for 10 seconds and multiply
the result by 6 to get rate in beats per
minute
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory System
AT REST
• Heart rate: 50–90
beats/minute
• Breathing rate: 12–20
breaths/minute
• Blood pressure: 110/70
• Cardiac output: 5
quarts/minute
• Blood distributed to
muscles: 15–20%
DURING EXERCISE
• Heart rate: 170–210
beats/minute
• Breathing rate: 40–60
breaths/minute
• Blood pressure: 175/65
• Cardiac output: 20
quarts/minute
• Blood distributed to
muscles: 85–90%
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Energy Production
• Metabolism—the sum of all chemical
processes necessary to maintain the
body
• Energy from food
– Broken down into glucose
– Stored as glycogen
• ATP (adenosine triphosphate): The
energy “currency” of cells
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Three Energy Systems
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Three Energy Systems
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Oxygen Deficit/Oxygen Debt
EPOC = Excess post-exercise oxygen consumption
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Benefits of Cardiorespiratory
Endurance Exercise
• Improved cardiorespiratory function
• Improved cellular metabolism
• Reduced risk of chronic disease
–
–
–
–
–
Cardiovascular disease
Cancer
Type 2 diabetes
Osteoporosis
Deaths from all causes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Fitness and Risk of Death
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Benefits of Cardiorespiratory
Endurance Exercise
• Better control of body fat
• Improved immune function
• Improved psychological and emotional
well-being
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Effects of Cardiorespiratory Endurance
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Assessing Cardiorespiratory Fitness
• Field tests for maximal oxygen
consumption:
– The 1-mile walk test
– The 3-minute step test
– The 1.5-mile run-walk test
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Developing a Cardiorespiratory Endurance Program
• Setting goals
• Applying the FITT equation
– Frequency
– Intensity
– Time
– Type of activity
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Frequency of Training
• Train 3–5 days per week
• Beginners should start with 3 and work
up to 5 days per week
• Moderate physical activity such as
walking can be done daily
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Intensity of Training
• Target heart rate zone
– Estimate your maximum heart rate (MHR)
• 220 – your age = MHR
– Multiply your MHR by 65% and 90%
• People who are unfit should start at 55% of MHR
– Example: 19-year-old
• MHR = 220 – 19 = 201
• 65% training intensity = 0.65 X 201 = 131 bpm
• 90% training intensity = 0.90 X 201 = 181 bpm
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Problem Solving
• A subject’s pre-exercise heart rate is 65 beat per
minute (bpm). After a 15-minute bout of
cardiorespiratory exercise, the subject’s postexercise heart rate is 173 bpm. The subject is 26
years of age. Find the following:
The subject’s maximum targeted heart rate for
cardiorespiratory training intensity?
220 – 26 = 194
The subject’s percentage of cardiorespiratory training
intensity?
173/194 = 89%
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Intensity of Training
• Ratings of perceived exertion (RPE)
• Talk test
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Time (Duration) of Training
• Total of 20–60 minutes is
recommended
• One single session or multiple sessions
of 10 minutes or more
• Different intensity levels require
different durations
– High-intensity activity = 20 minutes
– Low-to-moderate-intensity activity = 45–60
minutes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Warming Up and Cooling Down
• Warming Up (5–10 minutes)
– Muscles work better when warmed up
– Redirect blood flow to working muscles
– Spread synovial fluid
• Cooling down (5–10 minutes)
– Blood flow and respiration return to normal
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Cardiorespiratory Endurance: FITT
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Building Cardiorespiratory Fitness
• Rate of improvement depends on age, health
status, initial level of fitness, and motivation
• Initial phase (1–4 weeks): 3–4 days per week,
low end of target heart rate zone, 20–30
minutes
• Improvement phase (2–6 months): 3–5 days
per week, middle to upper end of target heart
rate zone, 25–40 minutes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Maintaining Cardiorespiratory Fitness
• Continue to exercise at the same
intensity on 3 nonconsecutive days per
week
• If you have to stop, start the program
again at a lower level
• Cross-training maintains motivation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Hot Weather and Heat Stress
• Dehydration = excessive loss of fluid
• Heat cramps = sudden development of muscle
spasms and pain
• Heat exhaustion = heat illness related to
dehydration from exertion in hot weather
• Heat stroke = a severe and often fatal heat illness
characterized by significantly elevated core body
temperature
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Preventing Heat Illness
– Use caution in high heat or humidity (over 80°F
and/or 60% humidity); lower your intensity
and/or add rest breaks
– Exercise morning or evening
– Drink plenty of fluids; check weight before and
after exercise
– Avoid supplements and beverages containing
stimulants
– Wear clothing that “breathes”
– Slow down or stop if you feel uncomfortable
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Heat Index
Source: National Weather Service
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Heat Stroke Deaths in
Football 'All Preventable'
By Dan Peterson, LiveScience's Sports Columnist posted: 02 February 2009 08:29 am ET
Last Monday, first-year Kentucky high school football coach David Jason Stinson pleaded
not guilty to charges of reckless homicide in the death of Max Gilpin, a 15-year-old
offensive lineman. Gilpin collapsed Aug. 20 while running sprints with the team on a day
when the heat index reached 94 degrees.
The case could signal a landmark shift in the expectation for how coaches deal with
struggling players on a hot day.
Gilpin's body temperature was 107 degrees when he reached the hospital and he died
three days later from heat stroke. The risks of heat-related diseases to athletes, both young
and old, are always present but the warning signs are often hidden.
Since 1995, 33 football players have died from heat stroke, according to an annual report
from the University of North Carolina. Frederick O. Mueller, professor of exercise and
sports science at UNC and the author of the report, calls the figure unacceptable.
"There's no excuse for any number of heat stroke deaths, since they are all preventable
with the proper precautions," Mueller said.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise in Cold Weather
• Hypothermia = low body temperature due to
exposure to cold conditions
• Frostbite = freezing of body tissues
characterized by pallor (paleness),
numbness, and a loss of cold sensation
• Prevention:
– Don’t stay out in very cold temperatures
(consult wind chill values)
– Wear appropriate clothing
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Wind Chill
Source: National Weather Service
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Poor Air Quality
• Poor air quality can decrease exercise
performance; it especially affects those
with respiratory problems
• Do not exercise outdoors during a smog
alert or if air quality is poor
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Air Quality Index
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Exercise Injuries
• Consult a physician for serious injuries and
those that do not improve within a reasonable
amount of time
• Managing minor exercise injuries: RICE
–
–
–
–
Rest
Ice
Compression
Elevation
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.
Wellness Worksheet Assignment
Wellness Worksheets can be accessed
online at www.mhhe.com/fahey8e
1.
2.
3.
4.
5.
From the website above, click on “student edition” at
the bottom left column.
Click on “wellness worksheets”
Click on “126 Wellness Worksheets are available
online” in the middle of the page.
Click on “88: Are You at Risk for Cardiovascular
Disease?” and complete the worksheet.
Print out the completed worksheet and submit on
Monday, September 12th
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3
© 2007 McGraw-Hill Higher Education. All rights reserved.