Cardiorespiratory

Fitness

Health & Fitness for Life

Instructor ~ Alicia Krueger

“If we could give every individual the right amount of nourishment & exercise, not too little and not too much, we have found the safest way to health”

Hippocrates

Cardiorespiratory

SystemCardiorespiratory Fitness (CRF) is key to overall fitness, health, quality of life, and longevity.

• What does it mean?– Ability of the respiratory and circulatory systems to

provide necessary oxygen to skeletal muscles to sustain regular physical activity.

• Major Components– Cardiorespiratory system include heart, lungs, and

network of blood vessels.• Heart pumps to keep blood circulating• Lungs take in oxygen and expels carbon dioxide• Vascular system circulates blood to lungs as well as

around the body.

Three Energy SystemsEnergy System Duration Types of Activities

ATP-PC 1-10 secondsExplosive Power (jumping, throwing,

weight lifting, etc.)

Anaerobic 10-120 seconds Speed (200m – 800m runs)

Aerobic >2 minutes Endurance (5k, 10k, marathon runs)

• Set long & short term goals

– Be SMART

• Choose an activity

– What do you Enjoy?

• Plan ahead

– What do you Need?

• Apply FITT principle

Recommendations• ACSM

• HHS

• Surgeon General

**These are minimum recommended guidelines to

maintain health benefits, additional benefits are

obtained by increasing activity over these levels.

CRF ProgramMaking it FITT

CRF Guidelines

Training Intensities

30% TI Light to Moderate

Intensity40% TI

50% TI Moderate to Vigorous

Intensity60% TI

70% TIVigorous Intensity

85% TI

Heart Rate Reserve Method

(HRR x TI) + RHR

Frequency

Moderate-Intensity

ExerciseEffect

3 days/week Maintain cardiorespiratory fitness

5 days/week Improve VO2 max

Most days Enhanced weight loss

**Important to rest 1-2 days to prevent injuries

and avoid burnout.

Type Activities

• Walking

• Jogging

• Cycling

• Swimming

• Skiing

• Racquet sports

• Jump Rope

• Dancing

• Water Aerobics

• Basketball

• Rowing

• Warm up 5-10 minutes

• Workout time is when HR is maintained

in target zone 20-60 minutes.

• Include a 10 minute cool-down.

• Monitor your HR during exercise.

Enhancing your Aerobic

Workout

• Talk Test

• HR Maximum (HRmax)

• HR Reserve (HRR)

• Rate Perceived Exertion (RPE)

• MET Equivalents

• HR monitor

Measuring Intensities

Cross-Training Enhances

Fitness

Combine two or more activities to improve

fitness and decrease injury

Combine two aerobic activities

Combine aerobic with non-aerobic

Incorporate interval training

Add strength training

Benefits of CRF

Increases

• Maximal oxygen

consumption

• Heart strength

• Stroke volume

• Cardiac output

• Bone density

• Mood

• Sleep Quality

• HDL (good

cholesterol)

Decreases

• LDL (bad cholesterol)

• Resting HR

• Risk heart disease

• Risk certain cancers

• Risk of osteoporosis

• Depression

• Stress & anxiety

Your Health is up to You!

BE FITT…BE SMART