Cardiorespiratory Endurance: Outline

Chapter
Outline
Basic
Assessment of
Cardiorespiratory Cardiorespiratory
Physiology
Endurance
Tests to
Estimate
VO2max
Resting Heart Rate &

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Exercise Prescription Activities
Adhering to a
Lifetime Exercise
Program
Chapter 6
Cardiorespiratory Endurance
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Key terms
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
Hoeger & Hoeger. All slides

Wadsworth Publishing.
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 cardiorespiratory or aerobic fitness
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Key terms
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
Physical activity
pyramid
Figure 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

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Benefits of aerobic training

Higher maximal oxygen
uptake
Increase in number and

size of the mitochondria
Increase in the oxygencarrying capacity of the

blood
Increase in the number of

functional capillaries
Decrease in resting heart

rate and an increase in
cardiac muscle strength
Lower blood pressure and

blood lipids
Lower heart rate at given

workloads
Faster recovery time
An increase in fat-burning
enzymes
Average resting and maximal cardiac

output, stroke volume, and heart rate for
sedentary, trained, and highly trained
males
(Cardiac output and stroke volume in women
are about 510% lower than in men)

Table 6.1
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Critical thinking
Should fitness testing be a
part of your fitness
program? Why or why not?
Are there benefits to preparticipation fitness testing,
or should fitness testing be
done at a later date?

Adhering to a
Lifetime Exercise
Program
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Reasons to assess fitness

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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Exercise
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]

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Oxygen uptake
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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Components of
oxygen uptake (VO2)
Heart rate (HR)
Stroke volume (SV)
- diff)
Arteriovenous oxygen difference (a-vO
2

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Equation to determine VO2

- diff) 100,000
VO2 in l/min = (HR x SV x a-vO
2

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Resting oxygen uptake

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

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Maximal oxygen uptake (VO2max)

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

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
VO2 conversion:
Absolute to relative
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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
VO2 conversion:
Relative to absolute
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

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Critical thinking
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?

Adhering to a
Lifetime Exercise
Program
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
VO2max assessment
Direct gas analysis (oxygen consumption)
Indirect methods
1.5-mile run test
1.0-mile walk test
Step test
Astrand-Ryhming test
12-min swim test (estimates cardiorespiratory endurance)

After obtaining your maximal oxygen

uptake, you can determine your current
level of cardiorespiratory fitness by
consulting Table 6.8

Table 6.8
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Exercise
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]

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Cardiorespiratory
exercise prescription
Intensity
Mode
Duration
Frequency

Adhering to a
Lifetime Exercise
Program
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Key term
Intensity: How hard a
person has to exercise to
improve or maintain
fitness

Adhering to a
Lifetime Exercise
Program
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Training intensities
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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Training intensities
40% TI = (HRR x .40) + RHR
50% TI = (HRR x .50) + RHR
60% TI = (HRR x .60) + RHR
85% TI = (HRR x .85) + RHR

Adhering to a
Lifetime Exercise
Program
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Exercise intensity
Example
Age = 20
RHR = 68
MHR: 220 20 = 200 bpm

HRR= 200 68 = 132 beats
40% TI = (132 X .40) + 68 = 121 bpm
50% TI = (132 X .50) + 68 = 134 bpm
60% TI = (132 X .60) + 68 = 147 bpm
85% TI = (132 X .85) + 68 = 180 bpm

Low-intensity training zone:

121 to 134 bpm
Moderate-intensity
training zone:
134 to 147 bpm
High (optimal) training zone:
147 to 180 bpm
To improve your
cardiorespiratory fitness,
maintain your heart rate
between the 60 and 85%
training intensities

Figure 6.6
Figure 6.7
Key term
Rate of
perceived
exertion (RPE):
A perception
scale to monitor
or interpret the
intensity of
aerobic exercise

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Exercise prescription
Mode: Aerobic exercise
Intensity: 4085% of HRR
Duration: 20 to 60 minutes
Frequency: 3 to 5 days per week

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Critical thinking
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?

Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Getting started and

adhering to lifetime exercise
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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Getting started and

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
Basic
Assessment of
Physiology
Endurance
Tests to
Estimate
VO2max

Principles of
Fitness Benefits
Blood Pressure
Cardiorespiratory
of Aerobic
Assessment
Adhering to a
Lifetime Exercise
Program
Getting started and

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
End of Chapter


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Chapter

Resting Heart Rate &

Resting Heart Rate &

Hoeger & Hoeger. All slides

Oxygen uptake (VO2):

Resting Heart Rate &

Hoeger & Hoeger. All slides

Strength and Flexibility: 23 days/week

Cardiorespiratory endurance: Exercise 2060 minutes 35 days/week

Physical activity: Accumulate 60 minutes nearly every day

Resting Heart Rate &

Benefits of aerobic training

Increase in number and

Increase in the oxygencarrying capacity of the

Increase in the number of

Decrease in resting heart

Lower blood pressure and

Lower heart rate at given

Faster recovery time

Average resting and maximal cardiac

Hoeger & Hoeger. All slides

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

Reasons to assess fitness

Resting Heart Rate &

Exercise is the closest thing well ever get

Hoeger & Hoeger. All slides

Resting Heart Rate &

Relative: Expressed in milliliters per kilogram of

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

Equation to determine VO2

Hoeger & Hoeger. All slides

Resting Heart Rate &

Resting oxygen uptake

VO2 in l/min = (76 x 79 x 5) 100,000 =.3 l/min

Hoeger & Hoeger. All slides

Resting Heart Rate &

Maximal oxygen uptake (VO2max)

Hoeger & Hoeger. All slides

Resting Heart Rate &

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

Hoeger & Hoeger. All slides

After obtaining your maximal oxygen

Hoeger & Hoeger. All slides

Resting Heart Rate &

No drug in current or prospective use

Hoeger & Hoeger. All slides

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

Hoeger & Hoeger. All slides

Resting Heart Rate &

HRR = Maximal HR (MHR) resting HR (RHR)

Resting Heart Rate &

Hoeger & Hoeger. All slides