Cardiorespiratory Endurance

1
Chapter 6
BasicCardiorespiratoryPhysiology
ChapterOutline
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Cardiorespiratory Endurance

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Key terms
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
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
  cardio-respiratory or aerobic fitness

• 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

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Key terms
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

4
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
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Benefits of aerobic training
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Higher maximal oxygen uptake
• Increase in the oxygen-carrying capacity of the
  blood
• Decrease in resting heart rate and an increase in
  cardiac muscle strength
• Lower heart rate at given workloads

• Increase in number and size of the mitochondria
• Increase in the number of functional capillaries
• Faster recovery time
• Lower blood pressure and blood lipids
• An increase in fat-burning enzymes

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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
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Critical thinking
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Should fitness testing be a part of your fitness
  program? Why or why not?
• Are there benefits to pre-participation fitness
  testing, or should fitness testing be done at a
  later date?

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Reasons to assess fitness
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Exercise
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Oxygen uptake
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Components ofoxygen uptake (VO2)
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Heart rate (HR)
• Stroke volume (SV)

-

• Arteriovenous oxygen difference (a-vO2diff)

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Equation to determine VO2
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program
-
VO2 in l/min (HR x SV x a-vO2 diff) 100,000
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Resting oxygen uptake
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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
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Maximal oxygen uptake (VO2max)
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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
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VO2 conversionAbsolute to relative
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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VO2 conversionRelative to absolute
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Critical thinking
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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?

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VO2max assessment
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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)

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After obtaining your maximal oxygen uptake, you
can determine your current level of
cardiorespiratory fitness by consulting Table 6.8
Table 6.8
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Exercise
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Cardiorespiratoryexercise prescription
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Intensity
• Mode
• Duration
• Frequency

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Key term
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Intensity How hard a person has to exercise to
  improve or maintain fitness

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Training intensities
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Training intensities
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 40 TI (HRR x .40) RHR
• 50 TI (HRR x .50) RHR
• 60 TI (HRR x .60) RHR
• 85 TI (HRR x .85) RHR

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Exercise intensity
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Example
• Age 20
• RHR 68
• MHR 220 20 200 bpmHRR 200 68 132 beats
• 40 TI (132 X .40) 68  121 bpm50 TI (132
  X .50) 68 134 bpm60 TI (132 X .60) 68
  147 bpm85 TI (132 X .85) 68 180 bpm

• Low-intensity training zone121 to 134 bpm
• Moderate-intensitytraining zone134 to 147 bpm
• High (optimal) training zone147 to 180 bpm

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To improve your cardiorespiratory fitness,
maintain your heart rate between the 60 and 85
training intensities
Figure 6.6
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Figure 6.7
Key term

• Rate of perceived exertion (RPE) A perception
  scale to monitor or interpret the intensity of
  aerobic exercise

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Exercise prescription
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• Mode Aerobic exercise
• Intensity 4085 of HRR
• Duration 20 to 60 minutes
• Frequency 3 to 5 days per week

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Critical thinking
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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?

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Getting started and adhering to lifetime
exercise
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Getting started and adhering to lifetime
exercise
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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Getting started and adhering to lifetime
exercise
BasicCardiorespiratoryPhysiology
Assessment of Cardiorespiratory Endurance
Tests to Estimate VO2max
Resting Heart Rate Blood Pressure Assessment
Principles of Cardiorespiratory Exercise
Prescription
Fitness Benefits of Aerobic Activities
Adhering to a Lifetime Exercise Program

• 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

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End of Chapter