CARDIORESPIRATORY ENDURANCE

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CARDIORESPIRATORY ENDURANCE

• Chapter 3

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Cardiorespiratory Endurance

• The ability of the body to perform prolonged,
  large muscle, dynamic exercise at
  moderate-to-high levels of intensity.
• This is the most important health related
  component of physical fitness.
• A healthy heart is essential to high levels of
  fitness and wellness, as well as to a long and
  healthy life!

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The Heart

• A very muscular organ
• Four chambered, fist-sized muscle.
• Weighs between 8 and 10 oz.
• Lies slightly to the left of center in the
  chest.
• Each day, will beat 100,000 times (at rest).
• Purpose is to pump oxygen-poor blood
• to the lungs, and oxygen-rich blood
• to the rest of the body.
• At rest, about 5 qts. of blood are
• circulated each minute.
• With exercise about 20 or more
• qts. of blood are pumped out
• per minute.

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Cardiorespiratory System

• The CR system consists of the heart, blood
  vessels, and the respiratory system.
• The CR system picks up and transports oxygen,
  nutrients, and other substances to the organs and
  tissues that need them.
• The CR system then picks up waste products and
  carries them to where they are expelled.
• Cardio means heart
• Respiratory means lungs

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Cardiorespiratory System
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Cardiorespiratory System

• Blood vessels
• Arteries vessels that carry blood away from the
  heart
• Veins vessels that carry blood to the heart
• Capillaries very small blood vessels that
  distribute blood to all parts of the body

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Respiratory System

• Alveoli tiny air sacs in the lungs through
  whose walls gases such as oxygen and carbon
  dioxide diffuse in and out of the blood
• Lungs expand and contract about 1220 times a
  minute at rest

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Respiratory System

• This system supplies oxygen to the body, carries
  carbon dioxide away
• Pressure changes brought about by the contraction
  and relaxation of the diaphragm and rib muscle
  allow air to be drawn from the atmosphere into
  throat and eventually flow from the bronchi to
  air sacs called alveoli
• Gas exchange occurs at the alveoli and allows
  oxygen to return to the heart and systemic system
  while removing carbon dioxide.
• The ability to pick up and deliver oxygen is
  critical for the functioning of the body

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The Heart

• The heart is divided into two halves by a wall
  (septum) and each half is divided into an upper
  chamber (atrium) and a lower chamber (ventricle).
• The heart is a double pump. The right heart
  (pulmonary lungs) has the task of transporting
  deoxygenated blood to the lungs where it can
  exchange carbon dioxide for a fresh supply of
  oxygen.
• From the lungs, the oxygen-rich blood enters the
  left side (systemic body) so that it can be sent
  out to the rest of the tissues in the body.
• The tissues extract their oxygen and give up
  waste products (carbon dioxide), to the blood.
  The blood returns to the right side of the heart
  where the cycle begins again.

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Blood Flow Pattern
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Circulation in the Heart
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Cardiorespiratory System At Rest and With Exercise

• Heart Rate
• Rest 50-90 bpm
• Exercise Up to 170-210 bpm
• Respirations
• Rest 12-20 breathes per minute
• Exercise 40-60 breathes per minute
• Blood Pressure (SystoleContraction
  DiastoleRelaxation)
• Rest 110/70
• Exercise 175/65
• Cardiac Output (SV x HR)
• Rest 5 quarts/min.
• Exercise 20 or more quarts/min.

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ENERGY PRODUCTION

• Energy is required to fuel vital body functions
  and represents the capacity to perform physical
  work.
• Metabolism is The sum of all the chemical
  processes necessary to maintain the body.
• The rate at which your body uses energy
  (metabolic rate) depends on your level of
  activity.
• More Active ? More Energy
• Energy from food
• Broken down into glucose
• Stored as glycogen
• ATP (adenosine triphosphate) The energy
  currency of cells
• The body converts chemical energy from
  carbohydrates, fats, protein into substances that
  cells can use as fuel (ATP).
• ATP is the primary energy source for biological
  work.
• These fuels can be used immediately or stored.
• ATP must be restored at the same rate it is
  being used.
• There are 3 major energy systems the body uses
  to produce ATP

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ENERGY SYSTEMS
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Energy Systems
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Energy System Facts

• Lactic Acid is produced in the non-oxidative
  system which interferes with muscle contraction.
  Thus fatigue sets in.
• Activities performed at less than 50 of ones
  oxygen capacity ? primarily use fat!
• Activities sustained above 80 of ones capacity
  ? carbohydrates.
• Fat is not utilized as a fuel source during
  high-intensity anaerobic activity because the
  lactic acid blocks epinephrine, a fat-mobilizing
  hormone, which makes fat available from it
  storage units.

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Energy System Facts

• Anaerobic activity are fueled entirely by
  carbohydrate metabolism which is a limited source
  of ATP.
• For exercise to be aerobic, the intensity is such
  that the oxygen needs can be adequately met by
  the body during the activity a steady state
  between supply and demand.
• Oxidative ATP production occurs in the
  mitochondria. The mitochondria can use either
  glucose or fats to produce ATP, based upon
  intensity.

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Effects of Regular Cardio-Respiratory Endurance
Exercise

• Long-term effects
• Improved cognitive functioning and ability to
  manage stress decreased depression, anxiety, and
  risk for stroke.
• Increased heart size and resting stroke volume
  lower resting heart rate.
• Risk of heart disease and heart attack
• significantly reduced.
• Improved ability to extract oxygen from air
  during exercise.
• Reduced risk of colds and upper respiratory tract
  infections
• Increased sweat rate and earlier onset of
  sweating, helping to cool the body.
• Increased blood volume and capillary density
• Higher levels of high-density lipoproteins (HDL)
  and lower levels of triglycerides lower resting
  blood pressure and reduced platelet stickiness (a
  factor in coronary artery disease).
• Reduced risk of colon cancer and certain other
  forms of cancer.
• Increased number and size of mitochondria in
  muscle cells
• increased amount of stored glycogen increased
  myoglobin content
• improved ability to use lactic acid and fats as
  fuel.
• All of these changes allow for greater energy
  production and power output.
• Insulin sensitivity remains constant or improves,
  helping to prevent Type 2 diabetes.
• Fat-free mass may also increase somewhat.
• Increased density and breaking strength of bones,
  ligaments, and tendons reduced risk for
  osteoporosis.
• Decreased body fat.

• Immediate effects
• Increased level of neurotransmitters and certain
  hormones, especially epinephrine which stimulates
  a rise in all body functions
• Constant or slightly increased blood flow to the
  brain.
• Increased heart rate and stroke volume (amount of
  blood pumped per beat).
• Increased pulmonary ventilation (amount of air
  breathed into the body per minute). More air is
  taken into the lungs with each breath and
  breathing rate increases.
• Reduced blood flow to the stomach, intestines,
  liver, and kidneys, resulting in less activity in
  the digestive tract and less urine output.
• Increased systolic blood pressure
• Increased blood flow and oxygen transport to
  working skeletal muscles and the heart
• Increased oxygen consumption. As exercise
  intensity increases, blood levels of lactic acid
  increase.
• Increased energy (ATP) production.
• Increased blood flow to the skin and increased
  sweating to help maintain a safe body temperature.

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The Effects of Exercise

• Immediate Effects
• Increase in HR, since higher demand for oxygen.
• Increase in BP, as a result of ? blood flow.
• Increase in supply, delivery, and use of oxygen
  by muscle.
• Increase in body temperature.
• Increase in certain hormones, especially
  epinephrine which stimulates a rise in all body
  functions.
• Increase in metabolism.

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The Effects of Exercise

• Long-term (Training) Effects
• Heart function and the ability to carry oxygen
  to the body is improved with endurance exercise.
• Capacity of cells to take up and use oxygen
  improves.
• Increased size of the heart the walls become
  thicker and stronger, allowing for greater
  efficiency.
• Increased blood volume, (the amount of plasma)
  therefore, more blood is pushed into circulation
  with each contraction.
• Increased stroke volume the amount of blood
  pumped with each contraction.
• Improved cardiac output (SV x HR) the amount
  of blood pumped per minute.
• Decreased resting pulse rate as stroke volume
  increases, the bodys need for blood will be met
  with less beats per minute.
• Decreased exercise pulse rate, heart operates
  more efficiently, with longer periods of rest.
• Faster resting pulse rate recovery after
  exercise.
• Reduced resting BP with endurance training.
• Increased blood flow to the skin and sweating to
  release heat.
• Decrease in the amount of body fat.
• Increased size of muscle fibers.
• Increased muscle strength and endurance.
• Improved respiratory responses depth of each
  breath increases, muscles that support breathing
  improve, better efficiency of system.
• Reduced stress.

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Metabolic Responses

• Improves Maximal Oxygen Consumption (VO2 Max )-
  This is determined by the bodys ability to
  uptake, distribute, and utilize oxygen.
• There is a limit to the bodys ability to
  transport and use oxygen and is determined partly
  on genetics and partly on fitness status. The is
  the best overall assessment of the
  cardiorespiratory system.
• The more fit you are, the more oxygen the blood
  carries, the higher the rate the oxygen is
  distributed to the tissues and the higher the
  levels of oxygen extracted from the blood at the
  capillary level.

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• The improvement in VO2 Max is caused by
  physiological adaptations
• Increased size and number of mitochondria
  (powerhouse of cell) where oxygen is utilized to
  produce ATP.
• Enzymes needed by mitochondria to produce ATP ?,
  thus more energy.
• Increase in cardiac output, thus more oxygen
  available and extracted to use.

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Cardiorespiratory Endurance

• PURPOSE of a CRE Program is to develop the
  bodys ability to deliver oxygen to the working
  muscles and tissues.
• The quantity and quality of activity will differ
  based on the goals of health-related benefits or
  fitness-related benefits.
• HEALTH-RELATED BENEFITS Include a reduced risk
  of certain diseases through moderate activity,
  but can occur without any significant change in
  an individuals functional capacity or physical
  fitness.
• FITNESS-RELATED BENEFITS-require a higher level
  of activity. These benefits are related more to
  performance levels in sport and higher levels of
  lifestyle activities. When fitness-related
  benefits are achieved, health-related benefits
  also occur.

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Benefits of a CRE Program

• Reduced risk of chronic disease.
• Cardiovascular disease CRE training has
  positive effects on serum lipids such as
  cholesterol and triglycerides. High levels of
  cholesterol can lead to a heart attack and stroke
  because they contribute to formation of fatty
  deposits in the arteries.
• Cancer CA is the second leading cause of death
  in U.S. Studies have shown a decreased risk of
  colon cancer, breast and reproductive system
  cancers.
• Diabetes Regular exercise helps prevent the
  development of Type II diabetes. Obesity is a
  key risk factor for diabetes and exercise helps
  keep body fat at healthy levels. Exercise burns
  excess sugar and makes cells more sensitive to
  insulin.
• Osteoporosis Exercise helps to prevent loss of
  bone density and poor bone strength.

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Benefits of CRE Program

• Better Control of Body Fat
• -Body chemistry is influenced by endurance
  exercise and results in a better regulated energy
  balance.
• -Exercise burns calories directly and continues
  to do so by raising resting metabolic rate for
  several hours following exercise.
• -Increased proportion of lean body mass.
• Improved Immune Function
• -Exercise can be either positive or negative on
  the immune system. It depends on the amount of
  exercise. Moderate exercise enhances immune
  function, while overtraining depresses the immune
  system.
• -Diet, stress management and sleep will also
  play a role in immune function.

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Evaluating CRE

• There are simple tests to measure or estimate the
  VO2 max or your level of cardio-respiratory
  fitness.
• In lab, a 1.5 mile run or a 1 mile walk will be
  administered.
• Other tests include a 3 minute step test or a
  bicycle test or treadmill tests.
• Setting Goals
• You can use your CRE assessment results to set
  a specific VO2 goal and improve your fitness
  category.
• The amount of improvement depends on age,
  health status, and initial fitness level.
• Another type of goal can be a time or distance
  goals.
• Achieve the Surgeon Generals goal of 30
  minutes/day, expending at least 150 calories.

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FITT PRINCIPLES

• FREQUENCY Recommended 3-5 days/week for normal,
  healthy individuals. Highly fit individuals may
  do daily activity. Training less than 3
  days/week will not improve fitness.
• INTENSITY This is the most important component
  in achieving training effects. Intensity is
  inversely related to duration. Follow a plan of
  Progressive Overload, in which the amount of
  exercise is progressively increased, as the body
  adapts to the demands of exercise placed upon it
  by improving its functioning.
• -To determine intensity follow one of these
  methods
• A. Percentage of Max Heart Rate
• B. Percentage of Heart Rate Reserve
• C. Rate of Perceived Exertion (RPE)

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Monitoring Your Heart Rate

• Carotid artery in the neck
• Radial artery in the wrist
• Count beats for 10 seconds and multiply the
  result by 6 to get rate in beats per minute

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Heart Rate

• Maximum Heart Rate 220 age _________bpm
• 55 intensity MHR x .55 ___________bpm
• 90 intensity MHR x .90 ___________bpm
• Target heart rate range _______bpm to
  ________bpm
• 220 20 200 bpm
• 200 x .55 110 bpm
• 200 x .90 180 bpm
• Target heart rate range 110-180 bpm

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Heart Rate Reserve

• Step 1 Maximum Heart Rate (Male ) 220 age
  _________bpm
• (Female) 226 age
  _________bpm
• Step 2 Find HR Reserve MHR Resting HR HRR
• Step 3 Find of HR reserve (50 - 85)
• HRR x .50 _______bpm (low end)
• HRR x .85 _______bpm (high end)
• Step 4 Find target HR range
• Target HR range of HRR resting HR

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Ratings of Perceived Exertion (RPE)

• Ratings of perceived exertion (RPE)
• When you are training in your target heart rate
  zone, you should rate intensity as somewhat hard
  to hard. It is usually quite accurate.
• Talk test

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FITT Principles

• Time (Duration) The length of time depends
  upon the intensity.
• Lower Intensity ? More time (45-60 Min.)
• Higher Intensity ? Less time (20 min.)
• ACSM recommends 20 60 minutes of continuous
  aerobic activity. If intermittent activity is
  incorporated, a minimum of three 10-minute bouts
  should be accumulated over the day.
• Longer duration, low-to-moderate intensity
  activities usually result in more gradual gains
  in max oxygen consumption.
• Type Cardio-respiratory endurance exercises
  include activities that involve the rhythmic use
  of large muscle groups for an extended period of
  time.
• Examples Jogging, walking, cycling,
  kickboxing, swimming, skiing

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PROGRESSION

• Rate of Progression depends on age, health
  status, initial level of fitness, goals and
  motivation! It is specific to the individual.
• Your fitness improves when you overload your body
• Initial stage (36 weeks) 34 days per week, low
  end of target heart rate zone, 2030 minutes
• Improvement stage (46 months) 35 days per
  week, middle to upper end of target heart rate
  zone, 2540 minutes

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Maintaining Cardiorespiratory Fitness
Maintenance Stage Improvements to fitness are not
indefinite There comes a time when your fitness
levels will reach a limit By the 4th 6th month,
you may reach an acceptable level of fitness and
wish to maintain this by continuing every 3rd
day Reaching this level requires setting new
goals or adjustments to maintain
motivation Cross-training can help boost
enjoyment and prevent injuries
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Components of a Cardiorespiratory Exercise Session

• WARM-UP It is important to prepare the body for
  activity. It is important to increase muscle
  temperature before more intense work.
• AEROBIC CONDITIONING This phase should follow
  all the FITT principles. It is important to
  sustain the exercising HR for 20-60 minutes at
  the appropriate exercising intensity.
• COOL-DOWN This is important to gradually return
  the body to a normal resting rate. Plan a cool
  down for about 10-15 minutes. This is a great
  time to perform flexibility work.

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PREVENTING EXERCISE INJURIES

• Whenever you participate in physical activity,
  there is a chance for injury.
• A fitness assessment is crucial prior to
  exercise.
• HOT WEATHER AND HEAT STRESS
• Dehydration Thirst is not an accurate means
  for measuring or determining dehydration. You
  have already started the dehydration process when
  you sense thirst. Hydrate early. Drink before,
  during, and after a workout!
• Heat Injuries
• Heat Cramps The least serious of the
  heat-related injuries. Associated with
  activities that involve prolonged, profuse
  sweating. Usually caused by muscle fatigue,
  especially with children. Need to stretch,
  replace fluids, rest.
• Heat Exhaustion Involves rapid, weak pulse, low
  bp, dizziness, profuse sweating, muscular
  weakness, some cases disorientation. Replace
  fluids, rest.
• Heat Stroke CALL 911 Dangerously elevated
  body temperature, failure of brains temperature
  regulatory system, life threatening, hot dry
  skin, cessation of sweating, sudden collapse with
  confusion or loss of consciousness, erratic
  behavior. Victim needs to be cooled as soon as
  possible!

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COLD WEATHER

• Hypothermia Core body temperature drops,
  sleepiness, low metabolic rate. A body
  temperature of 95 degrees or less signals the
  onset of hypothermia. Dampness, wind and fatigue
  can also cause hypothermia. Signs include change
  in mental status, cold abdomen, shivering, loss
  of coordination, difficulty speaking. Dress
  properly, cover head and hands, layer clothing.
• Frostbite Freezing of body tissues. Usually
  occurs in exposed body parts earlobes, fingers,
  toes. Can cause permanent damage.
• Take into account wind chill when exercising
  outdoors!

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Wind Chill
Source National Weather Service
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TREATMENT OF INJURIES USING RICE

• Cryotherapy, or externally applying ice, is one
  of the best and immediate treatments for activity
  related injuries. Ice constricts the blood
  vessels to help with swelling.
• R REST the injured site.
• I ICE the injury regularly for 36-72 hours
  after an injury or until all the swelling is
  gone. Apply the ice for 15-20 minutes, then
  remove for at least 30 minutes.
• C COMPRESSION Wrap the site in an effort to
  reduce swelling and fluid collection. An elastic
  bandage works well.
• E ELEVATION -Elevate the injured limb to reduce
  swelling and pain. Ideally raise the injured
  area above the heart, placing the injured area on
  pillows.
• Heat is appropriate for most injuries after 72
  hours or after all the swelling is gone.

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OTHER CONCERNS

• Do not attempt to self-diagnose or train through
  pain. Pain is an indicator that something is
  wrong and activity should be stopped until the
  source of pain is identified and your physician
  gives permission to begin again.
• Wear Proper Shoes Consult with an experienced
  athletic shoe salesman for proper shoes.
• Environmental Conditions Take into
  consideration temperature, air pollution,
  wind-chill, altitude and humidity when exercising
  outdoors. Dress appropriately for the
  conditions.
• Illness Use common sense when ill. If you have
  a cold (above the neck) and no fever, a light
  workout may be appropriate. If a fever is
  present, extreme fatigue, muscle aches, flu-like
  symptoms, avoid exercise until well.
• Night Exercise Be responsible and visible.
  Wear white clothing, reflective gear. Use a
  flashlight. Stay in a safe, well-lit area.
  Dont go alone! Carry ID. Face oncoming traffic
  when possible. Let someone know your route and
  expected time back.

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TIP FOR THE DAY

• Without a strong heart, nothing else matters.
  Perform weekly aerobic exercise to condition the
  body!