Cardio-respiratory Endurance: Assessment and Prescription

1. Cardio-respiratory Endurance: Assessment and Prescription Does your cardio respiratory system function at the necessary level you need for your daily activities?

2. Why do we need cardiorespiratory endurance? • Does your everyday activities leave you exhausted? • Do you have the conditioning to enjoy leisure activities?

3. Cardio respiratory Endurance • The ability to perform aerobic exercise. • Effective in promoting weight loss and reducing the risk of CVD. • Most important component of health-related physical fitness • Measuring Cardio Respiratory Fitness • VO2 Max and Lactate Threshold • VO2 Max vs. Lactate Threshold

4. The Cardio respiratory Endurance • Cardiovascular System - See Figure 1 (page 77) • Heart – the pump • Arteries – oxygen rich blood • Veins – oxygen depleted blood • Capillaries – where the exchange happens (oxygen/nutrients – carbon dioxide/waste) • Stroke Volume • Cardiac Output • Respiratory System • Lungs & Alveoli

5. How do we get energy for exercise? • Aerobic Exercise • Activities that are done with continued use of oxygen. • Anaerobic Exercise • Activities that are done without the use of oxygen. • ATP (Adenosine Triphosphate) • Produced from food. • Stored in small quantities. • The breakdown of ATP results in a release of energy that fuels muscle contraction.

6. The Anaerobic Energy System • Without Oxygen • ATP-PC (phosphate creatine) energy source • 1st one the body uses • Only about 10 seconds worth of energy • Lactic acid energy source • Kicks in after the PC is used up • Glycogen (carbohydrate storage) begins to be used • Only about 20 seconds worth of energy • Comes from blood sugar (glucose) stored in the muscles • At about 1 minute the Anaerobic Energy System begins to decrease its production of ATP and the Aerobic Energy System begins to produce the ATP need for exercise.

7. The Aerobic Energy System With Oxygen • Becomes the main source of energy at around 30-60 seconds. • Cardiovascular system as well as the Respiratory System are very important to this energy system. • H20 (water) and CO2 (carbon dioxide) are by-products and must be expelled by the blood. • At around 2 hours glycogen (carbohydrate stores) are used up and fat is used. • When fat is used it requires much more oxygen. • Very dangerous when fat is all used up because protein becomes the source of energy.

8. What happens to the cardio respiratory system with exercise and training • Response • Changes that occur during exercise to help you meet the demand of the exercise program. These changes return to normal levels shortly after exercise session ends. • Cardiac Output increases (heart rate and stroke volume) in order to deliver more oxygen and nutrients • Arteries dilate (expand) • Breathing rate increases

9. What happens to the cardio respiratory system with exercise and training • Adaptations • Long term changes that occur over time with regular exercise. Can be reversed when a regular exercise program is stopped for an extended period of time. • Resting heart rate decreases • Stroke volume increases • Cardiac output increases • VO2 Max increases • Respiratory muscles increase endurance

10. What are the health benefits of cardio respiratory endurance? • Physical Activity will not lead to significant improvements in your cardio respiratory endurance. Regular exercise is needed. • Physiological changes due to a structured exercise program. • Lowers your risk of CVD • Reduces your risk of type 2 diabetes • Lowers blood pressure • Increased bone density • Psychological changes due to a structured exercise program. • Higher self-esteem • Positive body image • Improved sleep quality • Increased energy • Weight control

11. Evaluation of cardio respiratory endurance • VO2 Max test is one of the most reliable • Not practical • Walk/Run Tests (ex. 1.5 mile run test) • Are you obese? Are you in poor physical condition? • Do you have lower back problems or joint problems?

12. Designing Your Aerobic Exercise Program • Set short and long term goals. • Lack of goals is one of the biggest reasons that programs fail. • What should your goals be? • Are they reasonable? • Are they safe? • Are they appropriate? Are you just trying to lose weight?

13. What makes-ups an exercise session? • The Warm-up • Warm-up & Stretching Routine Video • Warm-up & Stretching Routine Video • 5 – 10 minutes of low intensity exercise • Must increase core temperature. How will I know this has increased? Light sweat on the skin surface. • Stretching (light) • Needs to be similar to your exercise routine for the day.

14. The workoutF.I.T.T. • Frequency • 3 to 5 sessions per week • More than 5 days show insignificant gains, greater risk of overuse injuries. • No more than 3 consecutive days of rest or exercise. • If you are cross training you may be able to exercise more often with less injury. High or low impact?

15. The workoutF.I.T.T. • Intensity • Must be at least 50% of your VO2 Max • Training near your VO2 Max does not produce significantly greater gains but it does increase the risk of injury. • Recommended range is 50 – 85% • Target Heart Rate Range Video • See page 84 & 85 for the formula.

16. The workoutF.I.T.T. • Time • Does not include your warm-up or cool-down. • 20 – 60 minutes • What is your conditioning? • What is the intensity level?

17. The workoutF.I.T.T. • Type • Aerobic activity that you enjoy. • The Cool-Down • 5-30 minutes • Light exercise followed by stretching. • You don’t want blood to pool. • Stretching time depends on your flexibility goals. • Best time to stretch for improved flexibility