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Transcript of Chapter 6 Cardiorespiratory Endurance Chapter Outline Basic Cardiorespiratory Physiology Assessment...
Chapter 6
Cardiorespiratory Endurance
ChapterOutline
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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 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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 6.9
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
Physical activity pyramid
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Benefits of aerobic training
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 6.1Average 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 5–10% lower than in men)
Hoeger & Hoeger. All slides © Wadsworth Publishing.
BasicCardiorespiratory
Physiology
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
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?
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
“Exercise
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]
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Components ofoxygen uptake (VO2)
Heart rate (HR)
Stroke volume (SV)
Arteriovenous oxygen difference (a-vO2diff) -
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Equation to determine VO2
VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000-
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Resting oxygen uptake
ExampleSV = 79 mlHR = 76 bpma-vO2diff = 5 ml/100 cc
VO2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min
-
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Maximal oxygen uptake (VO2max)
ExampleHR = 190 bpmSV = 120 ml a-vO2diff = 15 ml/100 cc-
VO2max in l/min =(190 x 120 x 5) ÷ 100,000 = 3.42 l/min
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
BasicCardiorespiratory
Physiology
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
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?
Hoeger & Hoeger. All slides © Wadsworth Publishing.
VO2max assessment
Direct gas analysis (oxygen consumption)
Indirect methods1.5-mile run test
1.0-mile walk test
Step test
Astrand-Ryhming test
12-min swim test (estimates cardiorespiratory endurance)
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 6.8After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting Table 6.8
Hoeger & Hoeger. All slides © Wadsworth Publishing.
“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]
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Cardiorespiratoryexercise prescription
Intensity
Mode
Duration
Frequency
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termIntensity: How hard a person has to exercise to improve or maintain fitness
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Exercise intensityExample
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 zone:121 to 134 bpm
Moderate-intensitytraining zone:134 to 147 bpm
High (optimal) training zone:147 to 180 bpm
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 6.6To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 6.7
Key termRate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Exercise prescription
Mode: Aerobic exercise
Intensity: 40–85% of HRR
Duration: 20 to 60 minutes
Frequency: 3 to 5 days per week
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
BasicCardiorespiratory
Physiology
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
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?
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
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
BasicCardiorespiratory
Physiology
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
Hoeger & Hoeger. All slides © Wadsworth Publishing.
End of Chapter