Cardio-Respiratory Endurance

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Cardio-Respiratory Endurance
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Cardio-Respiratory System

• Heart-lung system
• Purpose?
• Gas transport (O2 in and CO2 out)
• Deliver nutrients
• Remove wastes
• Deliver hormones
• Temperature regulation
• Balance body fluids

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

• The best indicator of overall health
• The most important component of physical fitness
  and health-related fitness

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Benefits of Cardio-Respiratory Endurance Training

• Reduces the risk of
• Dying prematurely
• Dying from heart disease
• Developing diabetes
• Developing high blood pressure
• Developing colon cancer
• Increases blood volume
• Increases stroke volume

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Benefits of Cardio- Respiratory Endurance
Training 2

• Increases 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

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Benefits of Cardio- Respiratory Training 3

• Reduces depression
• Reduces stress and anxiety

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Stroke Volume

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

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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 CO
• 70ml (SV) x 72 (HR) 5040ml (CO)
• Refer to overhead

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Components of the CRE Exercise Prescription

• Mode
• Frequency
• Intensity
• Duration
• Progression

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Modality

• Choose activities that involves
• A large proportion of muscle mass
• Maximizes the use of large muscles
• Minimizes the use of small muscles
• Whole-body, is repetitive, 20-60 minutes duration
  (bike, walk, run etc.)
• Be quantifiable with respect to intensity
• Enjoyable

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Frequency

• 3 - 5 days / week (non-symptomatic)
• More or less based on current fitness levels, age
  health status, and exercise objectives.

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Duration

• 20 - 60 minutes for normal, healthy, individuals
• 3 bouts of 10 minutes if very unfit
• Other variables

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Intensity How Hard

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

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Intensity

• Typically, 50/60- 85 of ones heart rate
  reserve (what the heart is capable of)
  (40/50-85)
• Must tailor intensity to the individual
• Intensity is inversely related to duration

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4 Procedures for Establishing Intensity 2

• Heart Rate Reserve Method
• (RPE) Rate of Perceived Exertion
• Maximal Heart Rate (60-90)
• VO2 (Percentage of Maximum Oxygen Consumption)

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Before Determining CV Intensity

• Should I see a physician prior to beginning a
  regular aerobic workout plan?
• Lab 1D answered this question

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Appropriate Intensities (Based onHHR)

• Low fitness 40, 60, 75 of HRR
• Average fitness 60, 75, 85 of HRR
• High fitness 70, 80, 90 of HRR
• Two or more risk factors 50, 60, 70
• Asthmatics 50, 60, 75 of HRR
• Heart Rate Reserve and Rockport Worksheet

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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.)

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Rate of Perceived Exertion (RPE)

• Appropriate alternative to heart rates
• Recommended when
• pregnant
• taking BP medications

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Rate of Progression

• Mileage increases from week to week should not
  exceed 10
• Specific to individual

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Rate of Progression 2

• Initial Conditioning Stage
• Improvement Stage
• Maintenance Stage

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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)

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VO2 Maximum

• Maximum volume of oxygen consumed while
  exercising
• Indicator of how strong the heart is
• Is measured in ml/kg/min
• Normal VO2 for college age is 38-46 ml/kg/min
• Rockport walk test is an indirect way of
  determining VO2 max.

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VO2 2

• After 25, VO2 declines almost 1 per year
• VO2 potential is genetically determined
• Bed-ridden 3.5
• Lance Armstrong 70 - 80 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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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
  bodys energy sources)
• Mode Walk, run, swim, bike, row machines etc.

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De-training

• Principle of reversibility
• The body will respond negatively to any form of
  detraining

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Make It Fun!

• Create contests and games
• Keep a log of activity