Cardiorespiratory Endurance Cardiorespiratory Endurance Basic Physiology of Cardiorespiratory

Cardiorespiratory Endurance

Cardiorespiratory Endurance • Basic Physiology of Cardiorespiratory Endurance Exercise • Benefits of Cardiorespiratory Exercise • Assessing Cardiorespiratory Fitness • Developing a Cardiorespiratory Endurance Program • Exercise Safety and Injury Prevention 3 -2

The Cardiorespiratory System • Cardiorespiratory system: system that circulates blood through the body; consists of the heart, blood vessels, and respiratory system 3 -3

Benefits of Cardiorespiratory Endurance Exercise • Cardiorespiratory endurance exercise helps the body: • Become more efficient • Cope better with physical challenges • Resist chronic diseases 3 -4

FIGURE 3. 2 Immediate and long-term effects of regular cardiorespiratory endurance exercise 3 -5

Improved Cardiorespiratory Functioning • Endurance exercises enhance heart health: • • • Maintaining or increasing the heart’s blood and oxygen supply Improving the heart muscle’s function Strengthening the heart’s contraction Increasing the heart’s cavity size Increasing blood volume Reducing blood pressure 3 -6

Improving Cellular Metabolism • Regular endurance exercise improves metabolism • Increases capillaries in muscles • Allows training muscles to make the most of oxygen and fuel • Increases mitochondria • Prevents glycogen depletion 3 -7

Reduced Risk of Chronic Disease • • • Cardiovascular Diseases Cancer Type 2 Diabetes Osteoporosis Inflammation • Inflammation: body’s response to tissue and cell damage, environmental poisons, or poor metabolic health • Deaths from all causes • Physically fit people have reduced risk of dying prematurely 3 -10

Better Control of Body Fat • Regular exercise increases daily calorie expenditure • Exercise increases resting metabolic rate • Improved immune function • Immune system: The physiological processes that protect us from diseases such as colds, bacterial infections, and even cancer • Exercise increases immune function 3 -11

FIGURE 3. 3 Survival rates for older adults doing vigorous, moderate, or no exercise, 1992– 2008 SOURCE: Wen, M, et al 2013 Physical activity and mortality among middle-aged and older adults in the United States Journal Physical Activity & Health Published online 3 -12

Improved Psychological and Emotional Well-Being • Performing physical activities provides proof of skill mastery and self-control • Endurance exercises lessen anxiety, depression, stress, anger, and hostility, while improving sleep 3 -13

Choosing an Assessment Test • The 1 -Mile Walk Test • Estimates level of maximal oxygen consumption based on time it takes to complete one mile of brisk walking and the heart rate at the end of the walk • The 3 -Minute Step Test • Measures how long it takes the pulse to return to normal after three minutes of stepping exercise 3 -14

Choosing an Assessment Test • The 15 -Mile Run-Walk Test • Oxygen consumption increases with speed • The Beep Test • A prerecorded series of tones sound off at faster and faster intervals, and the exerciser must keep up with the beeps • Monitoring Your Heart Rate • Measure your heart rate using a heart rate monitor or counting your pulse beats • Interpreting Your Score 3 -15

FIGURE 3. 4 Checking your pulse 3 -16

Developing a Cardiorespiratory Endurance Program • Set realistic goals • Set starting frequency, intensity, and duration of exercise at appropriate levels • Choose suitable activities • Warm up and cool down • Adjust program as fitness improves 3 -17

Setting Goals • Set “SMART” goals • • • Specific Measurable Attainable Realistic Time frame-specific 3 -18

Applying the FITT Equation • Frequency of Training • Experts recommend 3 to 5 days per week • Intensity of Training • Target heart rate zone: Heart rates that should be reached and maintained during cardiorespiratory endurance exercise to obtain training effects • Heart rate reserve: Difference between maximum heart rate and resting heart rate 3 -19

Applying the FITT Equation • Intensity of training • MET: Unit of measure that represents body’s resting metabolic rate • Ratings of perceived exertion (RPE): System of monitoring exercise intensity based on assigning a number to the subjective perception of target intensity • Talk test 3 -20

Applying the FITT Equation • Time (duration) of training • Total duration of 20 to 60 minutes per day recommended • Type of activity • Cardiorespiratory endurance exercises include activities that involve rhythmic use of large muscle groups for an extended period of time 3 -21

FIGURE 3. 5 Ratings of perceived exertion (RPE) SOURCE: Pick, H L, ed 1978 Psychology from Research to Practice Kluwer Academic/Plenum Publishing Corporation With kind permission of Springer Science and Business Media and the author 3 -22

TABLE 3. 2 Target Heart Rate Zone and 10 -Second Counts 3 -23

TABLE 3. 3 Approximate MET and Caloric Costs of Selected Activities for a 154 -Pound Person 3 -24

FIGURE 3. 6 The FITT principle for a cardiorespiratory endurance workout 3 -25

TABLE 3. 4 Estimating Exercise Intensity 3 -26

TABLE 3. 5 Sample Progression for an Endurance Program 3 -27