Cardiorespiratory Fitness

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Cardiorespiratory Fitness

• Describes the health and function of the heart,
  lungs, and circulatory system and is related to
  cardiorespiratory endurance
• The capacity of the lungs to exchange O2 and CO2
  with the blood
• The circulatory systems ability to transport
  blood and nutrients to metabolically active
  tissues for sustained periods without undue
  fatigue

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Health Benefits of Cardiorespiratory Exercise
Training

• Reduction in blood pressure
• Increased HDL cholesterol
• Decreased total cholesterol
• Decreased body fat stores
• Increased aerobic work capacity
• Decreased clinical symptoms of anxiety, tension
• depression
• Reduction in glucose-stimulated insulin secretion
• Increased heart function
• Reduction in mortality in post myocardial
  infarction patients
• Prevention of Type 2 Diabetes

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Physiological Changes with Cardiorespiratory
Exercise Training

• Increased lactate threshold
• Decreased resting heart rate
• Increased heart volume
• Increased resting and maximum stroke volume
• Increased maximum cardiac output
• Increased maximum O2 consumption
• Increased capillary density and blood flow to
  active muscles
• Increased total blood volume
• Increased maximal ventilation

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Physiological Changes with Cardiorespiratory
Exercise Trainingcontd

• Increased lung diffusion capacity
• Increased mobilization and utilization of fat
• Reduced all-cause mortality
• Decreased anxiety and depression
• Decreased incidence of some cancers
• Improved arterial endothelial function
• Increased insulin sensitivity

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Methods of monitoring Cardiorespiratory Exercise

• There are a variety of methods to monitor
  cardiorespiratory intensity levels
• Heart Rate
• Percentage of Max. HR
• Percieved exertion
• Talk test
• METs

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Percentage Heart Rate

• Intensity levels can be maintained by monitoring
  heart rate during exercise
• Rough estimates of target heart rates can be
  found using the formula 220 - age
• However, Target Heart Rate can be determined more
  accurately using the Karvonen Method
• 220 - (AGE) MHR
• MHR RHR HRR
• HRR x (60 to 80) TR
• TR RHR TTZ
• AGE Clients Age
• MHR Maximum Heart Rate
• RHR Resting Heart Rate
• HRR Heart Rate Reserve
• TR Training Range
• TTZ Target Training Zone

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Perceived Exertion

• The simplest way to monitor exercise intensity is
  to assign a numerical value to subjective
  feelings about the exercise
• Good examples are the Borg Scale and the Category
  Ratio Scale

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Borg Scale Rating of Perceived Exertion (RPE) Borg Scale Rating of Perceived Exertion (RPE) Category Ratio Scale Category Ratio Scale
6 0 Nothing at all
7 Very, very light 0.5 Very very, weak
8 1 Very weak
9 Very light 2 Weak
10 3 Moderate
11 Fairly light 4 Somewhat strong
12 5 Strong
13 Somewhat hard 6
14 7 Very strong
15 Hard 8
16 9
17 Vry hard 10 Very very strong
18 Maximal
19 Very, very hard
20 Maximal
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Talk Test

• The talk test method was established by Dr. Bob
  Goode from the University of Toronto
• It has become a world renowned way to monitor
  exercise intensity
• should be able to breathe comfortably and
  rhythmically throughout all phases of a workout
• If you can carry on a conversation, youre
  working at a good level
• If you cant carry on a conversation, youre
  working too hard

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METs

• MET (metabolic equivalent) a simplified system
  for classifying physical activities where one MET
  is equal to the resting O2 consumption
• approximately 3.5mL of O2 per kilogram of body
  weight per minute ? 3.5mL/kg/min
• If you are working at 2 METs (very light), you
  are using twice the amount of oxygen per minute
  that you would be at rest
• 4-6 METs is considered moderate
• 6 METs is considered vigourous

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MET Examples
Light lt3.0 METs Moderate 3.06.0 METs Vigorous gt6.0 METs
Walkingslowly Sittingusing computer Standinglight work (cooking, washing dishes) Fishingsitting Playing most instruments  Walkingvery brisk (4 mph) Cleaningheavy (washing windows, vacuuming, mopping) Mowing lawn (power mower)  Bicyclinglight effort (1012 mph) Badmintonrecreational Tennisdoubles Walking/Hiking Jogging at 6 mph Shoveling Carrying heavy loads Bicycling fast (1416 mph) Basketball game Soccer game  Tennissingles