Cardiorespiratory Endurance

Chapter 3

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

Anaerobic Exercise

• Does not require oxygen to produce ATP

• High intensity for short time

• Produces Lactic Acid

Aerobic Exercise

• Requires oxygen to produce ATP

• Uses large muscles• Submaximal intensity• Performed for

extended time

Maximal Oxygen Consumption

• VO2max• Greatest amount of O2 that can be used to

make ATP• Value varies with

– Genetics– Gender– Training – Age

Range of Values for VO2max

3.5

80

20

40

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

Determining VO2max

• Laboratory Methods (direct measurement)

• Field Methods (estimation or prediction)– Walking test– Jogging test– Bicycling test– Bench Stepping test

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.

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

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

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

Readiness for Exercise

• Physical readiness– Cardiorespiratory limitations– Orthopedic limitations– Environmental limitations

• Mental readiness

Cardiorespiratory Exercise Rx

• Mode

• Intensity

• Duration

• Frequency

• Total Calories Expended

Mode

• Uses larger muscles

• Repetitive submaximal muscular contractions

• Available

• Enjoyable

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)

RPE Intensity

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

6

7

8

9

10

11

12

13

14

15

16

17

18

19

Extremely light

Very light

Light

Somewhat hard

Hard (heavy)

Very hard

Extremely hard

20 Maximal exertion

RPE scale

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

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

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

• Doesn’t seem to matte what the activity is in order to achieve health benefits

3.5

Restingheart rate

70

80

90

100

110

120

130

140

150

160

170

180 90% Training intensity

65% Training intensity

Target Heart Rate Zone

Warm-up5–10 minutes

Cardiorespiratoryendurance exercise

20–60 minutes

Cool-down5–10 minutes

Start Stop

Type of activity: Cardiorespiratory endurance exercises, such as walking, jogging, biking,swimming, cross-country skiing, and rope skipping

Frequency: 3–5 days per week

Intensity: 55/65 –90% of maximum heart rate, 40/50–85% of heart rate reserve plus resting heart rate, or an RPE rating of about 12–17 (Lower intensities–55–64% of maximum heartRate and 40–49% of heart rate reserve–are applicable to people who are quite unfit; forAverage individuals, intensities of 70–85% of maximum heart rate are appropriate)

Duration: 20–60 minutes (One session or multiple sessions lasting 10 or more minutes)

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

Exercise and the Environment

Recommendations

• Drink, Drink, Drink!!!– 2-4 quarts per day– Water works most of the time

• Are You Drinking Enough?– Weight Change– Urine Color– Thirst

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.

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

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