Cardio-Respiratory Endurance

Cardio-Respiratory System

Heart-lung systemPurpose?Gas transport (O2 in and CO2 out)Deliver nutrientsRemove wastesDeliver hormonesTemperature regulationBalance body fluids

Cardio-Respiratory Endurance (CRE, CVE, Aerobic Endurance)

The best indicator of overall health

The most important component of physical fitness and health-related fitness

Benefits of Cardio-Respiratory Endurance

TrainingReduces the risk of :Dying prematurelyDying from heart diseaseDeveloping diabetesDeveloping high blood pressureDeveloping colon cancer

Increases blood volumeIncreases stroke volume

Benefits of Cardio- Respiratory Endurance

Training #2Increases VO2

Decreases resting heart rate

Decreases recovery time

Helps control body weight

Helps maintain and build healthy bones, joints, and muscles

Improves mobility

Promotes psychological well-being

Benefits of Cardio- Respiratory Training #3Reduces depression

Reduces stress and anxiety

Stroke VolumeThe amount of blood pumped from the heart in a single beat (approx. 70ml)

Cardiac Output

The amount of blood pumped by the heart in a minute (approx. 5 liters at rest--trained or untrained)

CO increases with activity 4 to 6 times

SV X HR =CO70ml (SV) x 72 (HR) =5040ml (CO)

Refer to overhead

Components of the CRE Exercise Prescription

Mode

Frequency

Intensity

Duration

Progression

Modality

Choose activities that involves:A large proportion of muscle mass

Maximizes the use of large musclesMinimizes the use of small muscles

Whole-body, is repetitive, 20-60 minutes duration (bike, walk, run etc.)

Be quantifiable with respect to intensityEnjoyable

Frequency3 - 5 days / week (non-symptomatic)More or less based on current

fitness levels, age health status, and exercise objectives.

Duration20 - 60 minutes for normal, healthy, individuals

3 bouts of 10 minutes if very unfit

Other variables

Intensity: How Hard

How hard does your heart have to work to strengthen it?

Intensity

Typically, 50/60%- 85% of one’s heart rate reserve (what the heart is capable of) (40/50%-85%)Must tailor intensity to the individualIntensity is inversely related to duration

4 Procedures for Establishing Intensity #2Heart Rate Reserve Method

(RPE) Rate of Perceived Exertion Maximal Heart Rate (60-90%)

VO2 (Percentage of Maximum Oxygen Consumption)

Before Determining CV Intensity

Should I see a physician prior to beginning a regular aerobic workout plan?

Lab 1D answered this question

Appropriate Intensities (Based onHHR)

Low fitness = 40, 60, 75% of HRRAverage fitness = 60, 75, 85% of HRRHigh fitness = 70, 80, 90% of HRRTwo or more risk factors =50, 60, 70%Asthmatics = 50, 60, 75% of HRRHeart Rate Reserve and Rockport Worksheet

Recording Information On Your Card

Record info on your card

____% =____BPM /6 = ___(10 sec ct.)

____% =____BPM /6 = ___(10 sec ct.)

____% =____BPM /6 = ___(10 sec ct.)

Rate of Perceived Exertion (RPE)

Appropriate alternative to heart rates

Recommended whenpregnant taking BP medications

Rate of Progression

Mileage increases from week to week should not exceed 10%

Specific to individual

Rate of Progression #2

Initial Conditioning Stage

Improvement Stage

Maintenance Stage

I Want To Become A Jogger

Determine and monitor HR (intensity)

Get used to walking regularly at appropriate intensity

Work up to at least 30 minutes, 3 to 5 times per week

Walk 5 minutes, jog one minute ... (30 minutes)

VO2 Maximum

Maximum volume of oxygen consumed while exercisingIndicator of how strong the heart isIs measured in ml/kg/minNormal VO2 for college age is 38-46 ml/kg/minRockport walk test is an indirect way of determining VO2 max.

VO2 #2

After 25, VO2 declines almost 1% per yearVO2 potential is genetically determinedBed-ridden: 3.5Lance Armstrong: 70 - 80 ml/kg/minSome say “I just can’t get enough air in, it must be my lungs”... It’s really related to your heart!!!

If Your Goal Is Weight Loss In Addition To

Strengthening The Heart

In order to lose weight, caloric expenditure must be greater than caloric input

Intensity: 50/60% - 85%

Frequency: Five days per week or more

Duration: 45 minutes or more (due to change in body’s energy sources)

Mode: Walk, run, swim, bike, row machines etc.

De-training

Principle of reversibility

The body will respond negatively to any form of detraining

Make It Fun!

Create contests and games

Keep a log of activity