Cardiorespiratory Endurance

1. Cardiorespiratory Endurance Chapter 3

2. 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

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

5. Aerobic Exercise • Requires oxygen to produce ATP • Uses large muscles • Submaximal intensity • Performed for extended time

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

7. Range of Values for VO2max 80 40 20 3.5

8. 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

9. Determining VO2max • Laboratory Methods (direct measurement) • Field Methods (estimation or prediction) • Walking test • Jogging test • Bicycling test • Bench Stepping test

10. 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.

11. 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

12. 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

13. 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

14. Readiness for Exercise • Physical readiness • Cardiorespiratory limitations • Orthopedic limitations • Environmental limitations • Mental readiness

15. Cardiorespiratory Exercise Rx • Mode • Intensity • Duration • Frequency • Total Calories Expended

16. Mode • Uses larger muscles • Repetitive submaximal muscular contractions • Available • Enjoyable

17. 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)

18. RPE Intensity • 6-20 scale • Training zone is 10-15 • Must learn to use scale

19. 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

20. 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

21. 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

22. W a r m - u p C a r d i o r e s p i r a t o r y C o o l - d o w n i n u t e s 5– 1 0 m e n d u r a n c e e x e r c i s e 5– 1 0 m i n u t e s 2 0– 6 0 m i n u t e s 1 8 0 9 0 % T r a i n i n g i n t e n s i t y 1 7 0 T a r g e t H e a r t R a t e Z o n e 1 6 0 1 5 0 1 4 0 1 3 0 6 5 % T r a i n i n g i n t e n s i t y 1 2 0 1 1 0 1 0 0 9 0 8 0 7 0 R e s t i n g h e a r t r a t e S t a r t S t o p 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 heart Rate and 40–49% of heart rate reserve–are applicable to people who are quite unfit; for Average 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) 3.5

23. 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

24. Exercise and the Environment

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

26. 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.

27. 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

28. 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