Cardiorespiratory Endurance

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Cardiorespiratory Endurance
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Purpose Of The Cardiorespiratory Endurance
Exercise Program

• To develop the bodys ability to deliver oxygen
  to the working muscles of the body and other
  tissues.
• CRE is the best indicator of overall health
• The most important component of physical fitness
  and health-related fitness

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Benefits of Cardiorespiratory Training

• Reduces the risk of dying prematurely.
• Reduces the risk of dying from heart disease.
• Reduces the risk of developing diabetes.
• Reduces the risk of developing high blood
  pressure.
• Helps reduce blood pressure in hypertensive
  individuals.

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Benefits of Cardiorespiratory Training 2

• Reduces depression and anxiety
• Helps control body weight
• Helps build and maintain healthy bones, muscles,
  and joints
• Helps older adults become stronger and better
  able to move about without falling
• Promotes psychological well-being

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Benefits of Cardiorespiratory Training 3

• Decreases heart rate at specific work loads
• Run 1 mile in 10 minutes, HR170
• Run 1 mile in 10 minutes, HR160
• Decreases recovery time

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Blood Pressure During Exercise

• Systolic pressure increases
• Diastolic pressure should remain about the same

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Components of the CR Exercise Prescription

• Modality
• What form of activity will you choose
• Frequency
• How often
• Intensity
• How hard
• Duration
• How long
• Progression

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ModalityType

• Choose an activity that
• Involves a large proportion of muscle mass
• Maximizes the use of large muscles
• Minimizes the use of small muscles
• Involves whole-body, is repetitive, 20-60 minutes
  duration

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Modality Examples

• Walking/jogging
• Stair climbing
• Cycling
• Swimming (skill specific)
• Selected game activities (i.e., basketball,
  soccer)

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Modality General Information

• Activities must be enjoyable to the participant
• No activity is substantially better than another.
  
• Similar energy expenditure will produce similar
  gains in VO2max.

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Frequency

• 3 - 5 days/week (normal)
• Frequency is based on current fitness levels, age
  health status, and exercise objectives.
• Low Fitness Level or Cardiovascular Patients
• Several brief activities per day
• High Fitness
• 3-5 times/week
• More than 5 days/week allows for little gain in
  VO2max. Gains???

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Intensity How Hard

• How hard a person exercises is possibly the most
  important component of cardiorespiratory exercise
  prescription.
• How hard a person exercises is directly related
  to the level of cardiorespiratory improvement.

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Intensity 2

• Typically, 50 - 85 of ones capability
• Must tailor intensity to the individual
• Low fit individuals may benefit from low
  intensities.
• Highly conditioned individuals will require
  higher levels of intensity to illicit
  physiological change.

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Procedures for Establishing Intensity

• Percentage of Maximum Heart Rate
• Percentage of Heart Rate Reserve
• Rate of Perceived Exertion (RPE)
• Percent of VO2 Maximum

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Percentage of Maximum Heart Rate

• Maximum heart rate is
• 220-age for males
• 226-age for females
• For a 20 year old male maximum heart rate would
  be 220-20200
• 50 of (MHR) .50 x 200 100

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Percentage of Heart Rate Reserve

• Steps using this method
• Determine maximum heart rate
• Determine resting heart rate
• Determine heart rate reserve(HRR)
• HRR MHR RHR
• Determine appropriate training intensity.
• 50 of HRR .5 x HRR Example

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Example

• 20 year old male.
• MHR 220 20 200
• RHR Heart rate at total rest 60
• HRR 200 60 140
• Training intensity of 50 .50 x 140RHR

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Rate of Perceived Exertion (RPE)

• Method of rating oneself based upon the feeling
  of how hard an individual is working out.
• Over time an individual can develop an
  understanding as to particular levels of exertion.

Scale pg 101
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Percent of VO2 Maximum

• Appropriate training intensities 50 - 85
  maximum oxygen uptake.
• Healthy individual for greatest benefits 70 -
  85
• 65 - 70 tops for 2 or more risk factors
• Asthmatics start at 60
• Pregnant or on blood pressure medications use RPE

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Duration

• 20 - 60 minutes
• Specific guidelines vary depending on individual
  fitness levels and objectives.
• Duration is inversely related to intensity ???

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Rate of Progression (Three Stages)

• Initial Conditioning Stage
• Improvement Stage
• Maintenance Stage

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Initial Conditioning Stage (ICS)

• Objective To introduce the participant to the
  exercise program.
• Duration of the ICS
• Approximately one month
• Varies by individual (i.e., fitness levels, age,
  health status)

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Improvement Stage (IS)

• Goal is to sustain exercise for 20 -30 minutes at
  an intensity between 50 -85 (VO2max or HRR) or
  60 -90 HRR
• Rates of increase vary by individual
• Duration of IS
• 4 - 6 months

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Maintenance Stage (MS)

• Maintenance begins when an individual can
  continuously exercise at their predetermined
  exercising heart rate for 30 minutes or more.
• Activities may vary as long as total energy
  expenditure is similar.

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Determination of Heart Rate

• Electronically
• Palpation

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Electronic Heart Rate Determination

• Requires specialized equipment (i.e., heart
  monitors)
• Advantages include accuracy and continuous
  display.

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Pulse Palpation

• Palpation sites
• Carotid artery (neck)
• Radial artery (wrist)
• Apply light pressure to avoid vagal effect when
  using carotid artery.
• Resting heart rate 30 seconds x 2
• Exercising heart rate 15 seconds x 4 ?

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VO2max

• Volume of oxygen consumed while exercising
• Indicator of how strong the heart is
• Is measured in ml/kg/min
• Some say I just cant get enough air in, it must
  be my lungs... Its really related to your
  heart!!!

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Exercise Prescriptions and Weight Loss

• In order to lose weight, caloric intake must be
  less than input
• Exercise needs to be done at lower intensities.
  Why???
• Five days per week or more
• Duration 45 minutes or more

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Cardiorespiratory Endurance Training Risk

• The risk of exercise is extremely low for
  younger, apparently healthy, nonsmoking
  individuals.
• Risk increases for those who possess known
  coronary risk factors.
• Risk increases during exercise.

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Cardiorespiratory Endurance Training Risk 2

• Reported incidence of death indicate these risk
  appear extremely limited.
• 1 in 7620 joggers
• 1 in 20,000 for healthy men.

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Detraining

• Principle of reversibility
• When exercise reduction or cessation occurs the
  body will adapt to the new levels of demand
• Cardiovascular endurance
• Aerobic endurance adaptations are more sensitive
  than muscle tissue

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Blood Doping (The Endurance Athletes Steroid)

• Involves any means to increase total volume of
  red blood cells
• When red blood cell count increases, oxygen
  carrying capabilities increase
• Two methods
• Transfusion from a matched donor
• Infusion of your own blood (blood has been
  harvested, frozen, and reinfused)

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Blood Doping Process

• Withdraw 800-1200 ml of blood
• Freeze (15 cells lost as opposed to 40 when
  refrigerated)
• Wait 6 to 10 weeks to reinfuse
• Time infusion to the event

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Risks Associated with Blood Doping

• Overloads the CV system
• Greater viscosity of blood (leads to clotting)
• Mis-matched blood
• Fever, chills
• HIV, Hepitis B and C

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Blood Doping Results

• VO2 increased by 9
• Treadmill performance improved 23
• Effects last up to 16 days but begin to decline
  after 7 days

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Assignment

• Come dressed for exercise (Lab)
• Were not going to run a marathon
• Be prepared to do activities
• For the following class
• Exam 2 (STUDY!!!)
• Extended assignment
• Read chapter 6