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Transcript of Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment...
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Chapter 6
Cardiorespiratory Endurance
CHAPTER
OUTLINE
Key TermsCardiorespiratory 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
Oxygen uptake (VO2): Amount of oxygen consumed by the bodyMaximal 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
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key TermsAerobic 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
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
6.9Physical Activity Pyramid
Minimize inactivity
Strength and Flexibility: 2–3 days/week
Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week
Physical activity: Accumulate 60 minutes nearly every day
Benefits of Aerobic Training
Higher maximal oxygen uptakeIncrease in the oxygen-carrying capacity of the bloodDecrease in resting heart rate and an increase in cardiac muscle strengthLower heart rate at given workloads
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
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
6.1Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Males
Critical ThinkingShould 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?
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
“Exercise is the closest thing we’ll 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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Oxygen UptakeAbsolute: 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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Components ofOxygen Uptake (VO2)
Heart rate (HR)
Stroke volume (SV)
Arteriovenous oxygen difference (a-vO2diff) -
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Equation to Determine VO2
VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
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
AnswerVO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Critical ThinkingYour 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?
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
VO2max Assessment
Direct gas analysis (oxygen consumption)
Indirect methods (to estimate VO2max)
1.5-mile run test
1.0-mile walk test
Step test
Astrand-Ryhming test
12-min swim test (estimates cardiorespiratory endurance fitness category)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
1.5-Mile Run Test
Estimates VO2max based on how fast an individual is able to jog/run a 1.5-mile course
Test should be limited to individuals who have been cleared for exercise
Not recommended for unconditioned beginners or men over 45 and women over 55 without medical clearance
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
1.0-Mile Walk Test
Estimates VO2max based on a predicting equation that requires the time it takes to walk a 1.0-mile course, exercise heart rate, body weight, and gender
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Step Test
Estimates VO2max based on a 3-minute step (16 1/4"-high) test and a 15-second heart rate taken between 5 and 20 seconds into recovery
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Astrand-Ryhming Test
Estimates VO2max based on a 6-minute bicycle ergometer test according to gender, work load, exercise heart rate, age, and body weight
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
12-Minute Swim Test
Determines cardiorespiratory fitness category according to the distance swam in 12 minutes
Test should be limited to skilled/conditioned swimmers
Considered a maximal test, thus medical clearance is recommended
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
6.8Cardiorespiratory Fitness Categoryaccording to Maximal Oxygen Uptake
After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting this table
“
Quote
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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Predicting Caloric Expenditure from Oxygen Uptake
The human body burns about 5 calories for each liter of oxygen consumed
A person with a VO2max of 3.5 l/min exercising at 60% of maximum uses 2.1 (3.5 X .60) liters of oxygen per minute and burns 10.5 (2.1 X 5) calories per minute of physical activity
Using this principle, one can determine the total caloric expenditure of a given session of physical activity
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Predicting Caloric Expenditure from Oxygen Uptake
One pound of fat represents 3,500 caloriesAt 10.5 calories per minute, a person needs to exercise for a total of 333 minutes (3,400/10.5) to burn the equivalent of one pound of fatLab 6B provides guidelines to determine the caloric expenditure of physical activity at any heart rate between 120 and 170 beats per minute
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
CardiorespiratoryExercise Prescription
Use FITT variablesFrequency (how often you exercise)
Intensity (how hard you exercise)
Type (mode of exercise)
Time (duration of exercise)
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Responders vs. Nonresponders
A wide variation in physiological responses exists between individuals who follow similar training programs
Heredity plays a crucial role in how each person responds and improves following an exercise program
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Responders vs. Nonresponders
Principle of individuality: Studies have documented that some individuals readily experience improvements in fitness (responders), whereas others exhibit small or no improvements at all (nonresponders) following similar exercise training programs
As an average, VO2max increases between 15 and 20% following several months of aerobic trainingIndividual responses can range from 0 (in a few selected cases) to more than 50% improvement
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Responders vs. Nonresponders
Nonresponders constitute less than 5% of exercise participants
Lack of cardiorespiratory endurance improvements among nonresponders might be related to low levels of leg strength
A lower body strength-training program has been shown to help nonresponders improve VO2max through aerobic exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Responders vs. NonrespondersIf cardiorespiratory fitness doesn’t improve as expected, do not get discouraged: make it a priority to be physically active every dayBesides regular exercise, lifestyle behaviors like walking, taking stairs, cycling to work, parking farther from the office, household tasks, gardening, and yard work provide substantial benefitsMonitoring physical activity and exercise habits should be used in conjunction with fitness testing to evaluate compliance It is through increased daily physical activity that responders and nonresponders reap the health benefits that improve quality of life
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Term
Intensity: How hard a person has to exercise to improve or maintain fitness
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Training Intensity
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 – ageIntensity = (HRR x TI) + RHR
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Training Intensity
40% TI = (HRR x .40) + RHR
50% TI = (HRR x .50) + RHR
60% TI = (HRR x .60) + RHR
85% TI = (HRR x .85) + RHR
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Intensity
ExampleAge = 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 zone:121 to 134 bpm
Moderate-intensitytraining zone:134 to 147 bpm
High (optimal) training zone:147 to 180 bpm
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities
6.6Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake
Rate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise
6.7Key Term
Key Term
Mode: Form or type of exercise
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Mode or type of exercise = Aerobic
Uses major muscles of the human body
Rhythmic and continuous in nature
Maintain heart rate in the proper training zone during exercise
Examples: walking, jogging, cross-country skiing, cycling, aerobics, swimming, water aerobics, stair climbing
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key TermsDuration: Time or length of each exercise session
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Duration or time = 20 to 60 minutes per session
At about 85% of HRR = 20 to 30 minutes
At 50% HRR = 30 to 60 minutes
Accumulating 30 minutes of moderate-intensity physical activity also provides benefits; about 57% of those derived through a 30-minute continuous work out
For weight management, 60 minutes of physical activity on most days of the week are recommended
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Key Term
Frequency: How many times per week a person engages in an exercise session
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Exercise Prescription
Frequency of exercise
For VO2max (and health) improvements, 3 to 5 days per week
VO2max improvements are minimal when training is conducted more than 5 days per week
For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week
For weight management, accumulate 60 minutes of physical activity on most days of the week
Basic Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness Assessment
Cardiorespiratory Exercise Prescription
Adhering to a Lifetime Exercise Program
Critical ThinkingKate 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 Cardiorespiratory Physiology
Benefits of Aerobic Training
Physical Fitness
Assessment
Cardiorespiratory Exercise
Prescription
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 Cardiorespiratory
Physiology
Benefits of Aerobic Training
Physical Fitness
Assessment
Cardiorespiratory Exercise
Prescription
Adhering to a Lifetime Exercise
Program
Getting Started and Adhering to Lifetime Exercise
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
Don’t become a chronic exerciser
Exercise in different places and facilities
Basic Cardiorespiratory
Physiology
Benefits of Aerobic Training
Physical Fitness
Assessment
Cardiorespiratory Exercise
Prescription
Adhering to a Lifetime Exercise
Program
Getting Started and Adhering to Lifetime Exercise
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
Basic Cardiorespiratory
Physiology
Benefits of Aerobic Training
Physical Fitness
Assessment
Cardiorespiratory Exercise
Prescription
Adhering to a Lifetime Exercise
Program
Running the Extra Mile
End of Chapter