Cardiorespiratory Endurance

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Cardiorespiratory Endurance

• Chapter 3

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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 physical activity

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Anaerobic Exercise

• Does not require oxygen to produce ATP
• High intensity for short time
• Produces Lactic Acid

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Aerobic Exercise

• Requires oxygen to produce ATP
• Uses large muscles
• Submaximal intensity
• Performed for extended time

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Maximal Oxygen Consumption

• VO2max
• Greatest amount of O2 that can be used to make
  ATP
• Value varies with
• Genetics
• Gender
• Training
• Age

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Range of Values for VO2max
80
40
20
3.5
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Values for VO2max

• Average college male
• Untrained 45 ml/kg/min
• Trained 55 ml/kg/min (? 25 increase)
• Average college female
• Untrained 35 ml/kg/min
• Trained 45 ml/kg/min
• Elite male distance runner 75 ml/kg/min
• 60 year-old male 25 ml/kg/min

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Determining VO2max

• Laboratory Methods (direct measurement)
• Field Methods (estimation or prediction)
• Walking test
• Jogging test
• Bicycling test
• Bench Stepping test

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Cardiac Output HR x SV

• Cardiorespiratory exercise increases
• Maximal cardiac output
• Maximal stroke volume
• Cardiorespiratory exercise decreases
• Resting heart rate
• Submaximal heart rate
• Cardiorespiratory exercise does not affect
  maximal heart rate.

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Maximal Heart Rate

• 220 Age, S.E.E. 10-12 beats/min
• Has no relationship to fitness
• Produces obligatory reduction in aerobic fitness
  as you age
• Max CO Max HR x Max SV

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Health Benefits of CR Exercise

• Decreased risk of dying prematurely
• Decreased risk of dying from heart disease
• Decreased risk of developing diabetes
• Controls high blood pressure
• Decreased risk of osteoporosis
• Increases immune function
• Helps control weight
• Promotes psychological well-being

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Fitness Benefits of CR Exercise

• Increase in VO2max
• Able to exercise at higher intensity for longer
  periods
• Feel more comfortable at any level of submaximal
  exercise
• Burn a higher percentage of calories as fat
  during exercise

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Readiness for Exercise

• Physical readiness
• Cardiorespiratory limitations
• Orthopedic limitations
• Environmental limitations
• Mental readiness

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Cardiorespiratory Exercise Rx

• Mode
• Intensity
• Duration
• Frequency
• Total Calories Expended

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Mode

• Uses larger muscles
• Repetitive submaximal muscular contractions
• Available
• Enjoyable

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Intensity

• Heart must be overloaded
• Intensity based on heart rate
• Heart Rate Reserve Method
• Percentage of Maximal Heart Rate Method
• Intensity based on Rate of Perceived Exertion
  (RPE)

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RPE Intensity

• 6-20 scale
• Training zone is 10-15
• Must learn to use scale

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Duration of CR Exercise

• 20-60 minutes
• Benefits are produced by interaction of
  intensity, duration, and frequency
• Lower the intensity, longer the duration
• Exercise can be broken up into shorter periods

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Frequency of Exercise

• 3-5 days per week
• If 3 days/week, then nonconsecutive days
• The lower the intensity and duration, the higher
  the frequency can be
• At any intensity and duration, more calories are
  expended with more frequency

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Total Calories Expended

• Minimal goal is 1000 kcals per week
• More is better for health up to 2000 kcals per
  week
• Walk 1 mile 75-125 kcals
• Jog 1 mile 50 higher
• Doesnt seem to matte what the activity is in
  order to achieve health benefits

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Type of activity Cardiorespiratory endurance
exercises, such as walking, jogging,
biking, swimming, cross-country skiing, and rope
skipping Frequency 35 days per
week Intensity 55/65 90 of maximum heart
rate, 40/5085 of heart rate reserve plus
resting heart rate, or an RPE rating of about
1217 (Lower intensities5564 of maximum
heart Rate and 4049 of heart rate reserveare
applicable to people who are quite unfit
for Average individuals, intensities of 7085 of
maximum heart rate are appropriate) Duration
2060 minutes (One session or multiple sessions
lasting 10 or more minutes)
3.5
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Shoes and Exercise

• The more traumatic the exercise, the more
  important the shoes
• Shoes are built for specific types of activities
• All major manufacturers build good shoes
• Choose the shoe that fits best

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Exercise and the Environment
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Recommendations

• Drink, Drink, Drink!!!
• 2-4 quarts per day
• Water works most of the time
• Are You Drinking Enough?
• Weight Change
• Urine Color
• Thirst

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Avoiding Heat Illness

• Reduce exercise intensity on first exposures to a
  heat-stressed environment
• If you are not sweating, you are going to get
  into trouble.

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Exercise Injuries

• Acute Injuries sprains, strains, fractures
• Fractures can only be determined with X-ray
• R.I.C.E
• Delayed Onset Muscle Soreness (DOMS)
• Appears 12-24 hours following exercise
• Lasts 2-4 days
• No treatment other than normal stretching

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Exercise Injuries

• Overuse Injuries tendonitis, shin splints
• Treat the symptoms but determine cause
• Potential causes are too much exercise too soon,
  insufficient recovery, shoes, exercise surfaces,
  anatomical problems
• Treat with ice, anti-inflammatories, reduced
  exercise, stretching