Chapter 6 Cardiorespiratory Endurance Chapter Outline Basic Cardiorespiratory Physiology Assessment...

Chapter 6

Cardiorespiratory Endurance

ChapterOutline

BasicCardiorespiratory

Physiology

Assessment of Cardiorespiratory

Endurance

Tests to Estimate VO2max

Resting Heart Rate & Blood Pressure

Assessment

Principles of Cardiorespiratory

Exercise Prescription

Fitness Benefits of Aerobic Activities

Adhering to a Lifetime Exercise

Program

Hoeger & Hoeger. All slides © Wadsworth Publishing.

Key termsCardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity

Oxygen uptake (VO2): Amount of oxygen consumed by the body

Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in l/min or ml/kg/min; the best indicator of cardio-respiratory or aerobic fitness


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Key termsAerobic Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity

Anaerobic Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity


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Figure 6.9

Minimize inactivity

Strength and Flexibility: 2–3 days/week

Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week

Physical activity: Accumulate 60 minutes nearly every day

Physical activity pyramid


Benefits of aerobic training

Higher maximal oxygen uptake

Increase in the oxygen-carrying capacity of the blood

Decrease in resting heart rate and an increase in cardiac muscle strength

Lower heart rate at given workloads

Increase in number and size of the mitochondria

Increase in the number of functional capillaries

Faster recovery time

Lower blood pressure and blood lipids

An increase in fat-burning enzymes


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Table 6.1Average resting and maximal cardiac output, stroke volume, and heart rate for sedentary, trained, and highly trained males

(Cardiac output and stroke volume in women are about 5–10% lower than in men)



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Critical thinkingShould fitness testing be a part of your fitness program? Why or why not?

Are there benefits to pre-participation fitness testing, or should fitness testing be done at a later date?


Reasons to assess fitness

To educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards

To motivate individuals to participate in exercise programs

To provide a starting point

To evaluate improvements achieved through exercise programs and make adjustments

To monitor changes in fitness throughout the years


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“Exercise

Exercise is the closest thing we’ll ever get to the miracle pill that everyone is seeking. It brings weight loss, appetite control, improved mood and self-esteem, an energy kick, and longer life by decreasing the risk of heart disease, diabetes, stroke, osteoporosis, and chronic disabilities.”[ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3]


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Oxygen uptakeAbsolute: Expressed in liters per minute (l/min)

Used to determine energy (caloric) expenditure

Each liter of oxygen consumed by the body burns about 5 calories

Relative: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min)

Used to determine cardiorespiratory endurance fitness categories


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Components ofoxygen uptake (VO2)

Heart rate (HR)

Stroke volume (SV)

Arteriovenous oxygen difference (a-vO2diff) -


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Equation to determine VO2

VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000-


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Resting oxygen uptake

ExampleSV = 79 mlHR = 76 bpma-vO2diff = 5 ml/100 cc

VO2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min

-


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Maximal oxygen uptake (VO2max)

ExampleHR = 190 bpmSV = 120 ml a-vO2diff = 15 ml/100 cc-

VO2max in l/min =(190 x 120 x 5) ÷ 100,000 = 3.42 l/min


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VO2 conversion:Absolute to relative

l/min (absolute VO2) to ml/kg/min (relative VO2)

Multiply l/min by 1000 and divide by body weight in kg (1 kg = 2.2046 lbs)

Example:BW = 70 kg (154.3 lbs)

VO2max = 3.42 l/min

VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min


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VO2 conversion:Relative to absolute

Can you convert VO2 from ml/kg/min to l/min?

VO2max = 54 ml/kg/min

BW = 60 kg

AnswerVO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min


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Critical thinkingYour relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this?

Would you benefit from doing so?


VO2max assessment

Direct gas analysis (oxygen consumption)

Indirect methods1.5-mile run test

1.0-mile walk test

Step test

Astrand-Ryhming test

12-min swim test (estimates cardiorespiratory endurance)


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Table 6.8After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting Table 6.8


“Exercise

No drug in current or prospective use holds as much promise for sustained health as a lifetime program of physical exercise.”[W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208]


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Cardiorespiratoryexercise prescription

Intensity

Mode

Duration

Frequency


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Key termIntensity: How hard a person has to exercise to improve or maintain fitness


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Training intensities

Training Intensity (TI): 40 to 85% of heart rate reserve (HRR)

Low = 40 to 50%

Moderate = 50 to 60%

High = 60 to 85%

HRR = Maximal HR (MHR) – resting HR (RHR)

Estimated MHR = 220 – age

Intensity = (HRR x TI) + RHR


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Training intensities

40% TI = (HRR x .40) + RHR

50% TI = (HRR x .50) + RHR

60% TI = (HRR x .60) + RHR

85% TI = (HRR x .85) + RHR


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Exercise intensityExample

Age = 20

RHR = 68

MHR: 220 – 20 = 200 bpmHRR= 200 – 68 = 132 beats

40% TI = (132 X .40) + 68 = 121 bpm50% TI = (132 X .50) + 68 = 134 bpm60% TI = (132 X .60) + 68 = 147 bpm85% TI = (132 X .85) + 68 = 180 bpm

Low-intensity training zone:121 to 134 bpm

Moderate-intensitytraining zone:134 to 147 bpm

High (optimal) training zone:147 to 180 bpm


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Figure 6.6To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities


Figure 6.7

Key termRate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise


Exercise prescription

Mode: Aerobic exercise

Intensity: 40–85% of HRR

Duration: 20 to 60 minutes

Frequency: 3 to 5 days per week


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Critical thinkingKate started an exercise program last year as a means to lose weight and enhance body image. She now runs over 6 miles every day, works out regularly on stair climbers and elliptical machines, strength-trains daily, participates in step aerobics 3 times per week, and plays tennis or racquetball twice a week. Will you evaluate her program and make suggestions for improvements?


Getting started and adhering to lifetime exercise

Set aside a regular time for exercise

Exercise early in the day

Select aerobic activities you enjoy

Combine different activities (cross-train)

Use proper clothing and equipment


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Find a friend or group of friends to exercise with

Set goals and share them with others

Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day

Don’t become a chronic exerciser

Exercise in different places and facilities


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Exercise to music

Keep a regular record of your activities

Conduct periodic assessments

Listen to your body

If a health problem arises, see a physician


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Chapter 6 Cardiorespiratory Endurance Chapter Outline Basic Cardiorespiratory Physiology Assessment...

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