Cardiorespiratory Endurance

1
Chapter 6
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Cardiorespiratory Endurance

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Key Terms
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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

• Cardiorespiratory 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

3
Key Terms
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Aerobic 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

4
Physical Activity Pyramid
6.9
Minimize inactivity
Strength and Flexibility 23 days/week
Cardiorespiratory endurance Exercise 2060
minutes 35 days/week
Physical activity Accumulate 60 minutes nearly
every day
5
Benefits of Aerobic Training
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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

6
Average Resting and Maximal Cardiac Output,
Stroke Volume, and Heart Rate for Males
6.1
7
Critical Thinking
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Should 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?

8
Reasons to Assess Fitness
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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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Quote
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Exercise is the closest thing well 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 Uptake
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Absolute 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)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Heart rate (HR)
• Stroke volume (SV)

-

• Arteriovenous oxygen difference (a-vO2diff)

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Equation to Determine VO2
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

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

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Resting Oxygen Uptake
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Example
• SV 79 ml
• HR 76 bpm
• a-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)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Example
• HR 190 bpm
• SV 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 ConversionAbsolute to Relative
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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 ConversionRelative to Absolute
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Can you convert VO2 from ml/kg/min to l/min?
• VO2max 54 ml/kg/min
• BW 60 kg
• Answer
• VO2max in l/min 54 x 60 1000 3.24 l/min

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Critical Thinking
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Your 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?

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VO2max Assessment
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Direct gas analysis (oxygen consumption)
• Indirect methods (to estimate VO2max)
• 1.5-mile run test
• 1.0-mile walk test
• Step test
• Astrand-Ryhming test
• 12-min swim test (estimates cardiorespiratory
  endurance fitness category)

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1.5-Mile Run Test
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Estimates VO2max based on how fast an individual
  is able to jog/run a 1.5-mile course
• Test should be limited to individuals who have
  been cleared for exercise
• Not recommended for unconditioned beginners or
  men over 45 and women over 55 without medical
  clearance

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1.0-Mile Walk Test
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Estimates VO2max based on a predicting equation
  that requires the time it takes to walk a
  1.0-mile course, exercise heart rate, body
  weight, and gender

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Step Test
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Estimates VO2max based on a 3-minute step (16
  1/4"-high) test and a 15-second heart rate taken
  between 5 and 20 seconds into recovery

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Astrand-Ryhming Test
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Estimates VO2max based on a 6-minute bicycle
  ergometer test according to gender, work load,
  exercise heart rate, age, and body weight

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12-Minute Swim Test
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Determines cardiorespiratory fitness category
  according to the distance swam in 12 minutes
• Test should be limited to skilled/conditioned
  swimmers
• Considered a maximal test, thus medical clearance
  is recommended

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Cardiorespiratory Fitness Categoryaccording to
Maximal Oxygen Uptake
6.8

• After obtaining your maximal oxygen uptake, you
  can determine your current level of
  cardiorespiratory fitness by consulting this table

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Quote
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

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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Predicting Caloric Expenditure from Oxygen Uptake
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• The human body burns about 5 calories for each
  liter of oxygen consumed
• A person with a VO2max of 3.5 l/min exercising at
  60 of maximum uses 2.1 (3.5 X .60) liters of
  oxygen per minute and burns 10.5 (2.1 X 5)
  calories per minute of physical activity
• Using this principle, one can determine the total
  caloric expenditure of a given session of
  physical activity

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Predicting Caloric Expenditure from Oxygen Uptake
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• One pound of fat represents 3,500 calories
• At 10.5 calories per minute, a person needs to
  exercise for a total of 333 minutes (3,400/10.5)
  to burn the equivalent of one pound of fat
• Lab 6B provides guidelines to determine the
  caloric expenditure of physical activity at any
  heart rate between 120 and 170 beats per minute

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CardiorespiratoryExercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Use FITT variables
• Frequency (how often you exercise)
• Intensity (how hard you exercise)
• Type (mode of exercise)
• Time (duration of exercise)

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Responders vs. Nonresponders
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• A wide variation in physiological responses
  exists between individuals who follow similar
  training programs
• Heredity plays a crucial role in how each person
  responds and improves following an exercise
  program

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Responders vs. Nonresponders
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Principle of individuality
• Studies have documented that some individuals
  readily experience improvements in fitness
  (responders), whereas others exhibit small or no
  improvements at all (nonresponders) following
  similar exercise training programs
• As an average, VO2max increases between 15 and
  20 following several months of aerobic training
• Individual responses can range from 0 (in a few
  selected cases) to more than 50 improvement

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Responders vs. Nonresponders
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Nonresponders constitute less than 5 of exercise
  participants
• Lack of cardiorespiratory endurance improvements
  among nonresponders might be related to low
  levels of leg strength
• A lower body strength-training program has been
  shown to help nonresponders improve VO2max
  through aerobic exercise

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Responders vs. Nonresponders
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• If cardiorespiratory fitness doesnt improve as
  expected, do not get discouraged make it a
  priority to be physically active every day
• Besides regular exercise, lifestyle behaviors
  like walking, taking stairs, cycling to work,
  parking farther from the office, household tasks,
  gardening, and yard work provide substantial
  benefits
• Monitoring physical activity and exercise habits
  should be used in conjunction with fitness
  testing to evaluate compliance
• It is through increased daily physical activity
  that responders and nonresponders reap the health
  benefits that improve quality of life

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Key Term
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Intensity How hard a person has to exercise to
  improve or maintain fitness

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Training Intensity
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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 Intensity
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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 Intensity
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Example
• 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 zone121 to 134 bpm
• Moderate-intensitytraining zone134 to 147 bpm
• High (optimal) training zone147 to 180 bpm

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Cardiorespiratory Fitness Category According to
Maximal Oxygen Uptake
6.6

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

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Key Term
6.7

• Rate of perceived exertion (RPE) A perception
  scale to monitor or interpret the intensity of
  aerobic exercise

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Key Term
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Mode Form or type of exercise

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Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Mode or type of exercise Aerobic
• Uses major muscles of the human body
• Rhythmic and continuous in nature
• Maintain heart rate in the proper training zone
  during exercise
• Examples walking, jogging, cross-country skiing,
  cycling, aerobics, swimming, water aerobics,
  stair climbing

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Key Terms
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Duration Time or length of each exercise session

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Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Duration or time 20 to 60 minutes per session
• At about 85 of HRR 20 to 30 minutes
• At 50 HRR 30 to 60 minutes
• Accumulating 30 minutes of moderate-intensity
  physical activity also provides benefits about
  57 of those derived through a 30-minute
  continuous work out
• For weight management, 60 minutes of physical
  activity on most days of the week are recommended

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Key Term
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Frequency How many times per week a person
  engages in an exercise session

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Exercise Prescription
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Frequency of exercise
• For VO2max (and health) improvements, 3 to 5 days
  per week
• VO2max improvements are minimal when training is
  conducted more than 5 days per week
• For health benefits, accumulate 30 minutes of
  moderate-intensity physical activity on most days
  of the week
• For weight management, accumulate 60 minutes of
  physical activity on most days of the week

45
Critical Thinking
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• Kate 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?

46
Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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

47
Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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
• Dont become a chronic exerciser
• Exercise in different places and facilities

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Getting Started and Adhering to Lifetime Exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program

• 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

49

• Running the Extra Mile

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End of Chapter