Chapter 3 Lecture Cardiorespiratory Endurance Assessment and Prescription

Chapter 3 Lecture Cardiorespiratory Endurance: Assessment and Prescription © 2014 Pearson Education, Inc.

Learning Objectives • Explain the benefits of developing cardiorespiratory endurance • Identify the two energy systems used in ATP production for muscular contraction • Discuss the role of the circulatory and respiratory systems during exercise • Define VO 2 max • Identify the main changes that occur in the skeletal, circulatory, and respiratory systems in aerobic training • List several modes of cardiorespiratory training • Outline the main components of an exercise prescription for cardiorespiratory fitness • Design a cardiorespiratory endurance exercise program © 2014 Pearson Education, Inc.

What Is Cardiorespiratory Endurance and What Does It Do? • The ability to perform aerobic exercises for a prolonged period of time • Promotes weight loss • Reduces risk of cardiovascular disease (CVD) • Widely considered to be the most important component of health-related physical fitness © 2014 Pearson Education, Inc.

What Is the Cardiorespiratory System? • It is made up of the following two cooperating systems: – the cardiovascular/circulatory (the heart and blood vessels) system – the respiratory (the lungs and related muscles) system • Together, these systems deliver oxygen and nutrients, and remove waste products, throughout the body • Exercise challenges the cardiorespiratory system by increasing the demand for oxygen and nutrients in working muscles © 2014 Pearson Education, Inc.

The Role of VO 2 max • The most valid measure of cardiorespiratory fitness • VO 2 max = maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise) • VO 2 max measures the endurance of the cardiorespiratory system and the skeletal muscles during exercise © 2014 Pearson Education, Inc.

The Cardiovascular System The Heart (two pumps in one) • Right side/pulmonary circuit • Left side/systemic circuit Blood Vessels • Arteries: carry blood away from the heart • Veins: carry blood from body tissues back to the heart • Capillaries: thin-walled blood vessels that allow oxygen and nutrients to pass through to tissues, and waste products (e. g. , carbon dioxide) to pass back into the vascular system for processing © 2014 Pearson Education, Inc.

The Respiratory System • Controls breathing • Consists of lungs and related muscles • The lungs – exhale carbon dioxide and waste products – inhale oxygen, some of which passes into alveoli (tiny air sacs), and then into capillaries – send oxygen-rich blood back to the heart © 2014 Pearson Education, Inc.

Blood Flow Through the Cardiorespiratory System PLAY Exercise Video: The radial pulse PLAY Exercise Video: The carotid pulse © 2014 Pearson Education, Inc.

Getting Energy for Exercise • Energy – The fuel needed for muscle motion – Derived from the breakdown of food • Energy released from the breakdown of food creates a compound called ATP (adenosine triphosphate) • ATP is stored in muscle and cells in small amounts • The breakdown of ATP creates energy in a form that muscles can use for movement • Therefore, ATP must be available for muscles in order for them to function © 2014 Pearson Education, Inc.

Aerobic and Anaerobic Systems Two systems in muscle cells produce ATP • Anaerobic (without oxygen) – Provides energy for exercise that is short duration and intense, at the beginning of activity – Produced through glycolysis, a process that breaks down carbohydrates – Can only use carbohydrates as an energy source • Aerobic (with oxygen) – – The primary system for cardiorespiratory endurance Relies on oxygen for ATP production Can use fats, proteins, and carbohydrates to produce ATP Supports prolonged exercise, with a shift from carbohydrates to fats as the primary energy source – Most daily activities rely on aerobic ATP production © 2014 Pearson Education, Inc.

Changes in the Cardiorespiratory System from Exercise and Training Responses to exercise • Short-term changes that occur during and immediately after exercise Adaptations to exercise • Changes over time that accrue with regular exercise © 2014 Pearson Education, Inc.

Health Benefits of Cardiorespiratory Endurance • • Lower risk of heart disease Reduced risk of type 2 diabetes Lower blood pressure Increased bone density Increased energy Improved well-being and self-esteem Easier weight control Better sleep © 2014 Pearson Education, Inc.

Evaluating Cardiorespiratory Endurance 1. 5 -mile run test • One of the simplest and most accurate tests 1 -mile walk test • Widely used field measure Cycle ergometer test • Non-weight-bearing/good for people with joint problems Step test • Can be performed by people at any fitness level © 2014 Pearson Education, Inc.

Designing Your Aerobic Exercise Program • Set goals (short-term and long-term) • Warm-up • Workout (FITT principle) – Frequency (e. g. , 3– 5 times per week) – Intensity (e. g. , 50– 85% of maximal heart rate) – – training threshold target heart rate (THR) heart rate reserve (HRR) Borg Rating of Perceived Exertion (RPE) – Time/duration (e. g. , 20– 60 minutes per session) – Type/mode of exercise (e. g. , jogging) • Cool-down • Main stages of the exercise program: initial conditioning, progression, and maintenance © 2014 Pearson Education, Inc.

Calculate Target Heart Rate (THR) • Maximal HR – HRmax = 206. 9 – (. 67 x age yrs. ) • 206. 9 – (. 67 x 20 yrs. ) = HRmax of 194 bpm – HRR (heart rate reserve) = HRmax – Resting HR • 194 HRmax – 60 RHR = HRR of 134 bpm – Calculate 50% to 85% of HRR and add RHR to obtain THR • . 50 x 134 HRR = 67 bpm + 60 RHR = THR of 127 bpm • . 85 x 134 HRR = 114 bpm + 60 RHR = THR of 174 bpm – THR range of 127 bpm to 174 bpm for 20 yr. old © 2014 Pearson Education, Inc.

Sample Workout in the Target Heart Rate Range © 2014 Pearson Education, Inc.

Exercises and Activities That Can Improve Cardiorespiratory Fitness © 2014 Pearson Education, Inc.

Developing an Individualized Exercise Prescription Initial Conditioning Phase • Lasts roughly 2– 4 weeks • Start at a comfortable intensity level • Increase duration or intensity gradually (separately not both at once) • Be aware of body pains, and rest as needed © 2014 Pearson Education, Inc.

Developing an Individualized Exercise Prescription (cont. ) Improvement Phase • Ranges from 12 to 40 weeks • Progress is more rapid than in initial phase • Increase duration and frequency first, then intensity © 2014 Pearson Education, Inc.

Developing an Individualized Exercise Prescription (cont. ) Maintenance Phase • Fitness goal has been achieved • Continue exercising regularly, but no need to continue increasing duration, frequency, and intensity • Key factor in maintenance appears to be intensity level © 2014 Pearson Education, Inc.

Training Techniques Endurance training techniques = continuous activity at a constant intensity level Cross Training • Alternate multiple training modes • May reduce risk of overuse injuries • Improves overall cardiorespiratory endurance • Some people enjoy increased variety © 2014 Pearson Education, Inc.

Training Techniques (cont. ) Interval Training • Often used by athletes to attain higher endurance levels in specific fitness areas • Uses repeated sessions (intervals) of higherintensity exercises alternated with lowerintensity exercises • May be used to spur gains in intensity during improvement phase • Should not be done on a daily basis © 2014 Pearson Education, Inc.

Staying Motivated • Most common reason cited for dropping out of exercise programs is lack of time • Recognize that making time for exercise can be challenging, but not impossible • Schedule a regular time to exercise and stick with it • Remember that small time investments in exercise can lead to big improvements: in your total available hours per week, as few as three 30 -minute workouts (workout phase) can improve cardiorespiratory health • Create goals and seek support • Keep a record of your progress • Don't get discouraged by initial aches or pains; they will improve as you continue to exercise • You will feel, look, and function better in all areas of your life © 2014 Pearson Education, Inc.

Summary • Cardiorespiratory fitness benefits include lower disease risk, greater capacity for everyday tasks, and improved self-esteem • ATP provides the energy muscles need to move: It is produced by the anaerobic (without oxygen) and aerobic (with oxygen) systems • Anaerobic ATP is the primary energy source for shortterm exercise; aerobic ATP production fuels prolonged exercise • The cardiorespiratory system is two cooperating systems: 1) the cardiovascular/circulatory and 2) the respiratory. The circulatory system transports blood carrying oxygen and nutrients to body tissues. The respiratory system loads oxygen into and removes carbon dioxide from the blood. © 2014 Pearson Education, Inc.

Summary (cont. ) • Responses are short-term bodily changes that meet the immediate demands of exercising; adaptations are long-term changes that result from regular training, and remain as long as training continues. • VO 2 max measures the maximum capacity of the cardiorespiratory system to transport and use oxygen during exercise. Different field tests can estimate VO 2 max. • The main elements of an exercise prescription are warm-up, workout, and cool-down © 2014 Pearson Education, Inc.

Summary (cont. ) • The components of the workout phase are frequency, intensity, time/duration, and type/mode of exercise (FITT) • An exercise prescription for improving cardiorespiratory fitness has three phases: initial conditioning, improvement, and maintenance • Maintaining a successful exercise program requires managing your time and selecting activities you enjoy © 2014 Pearson Education, Inc.