Mayfield Publishing Company Cardiorespiratory Endurance The ability of the body to perform...

Mayfield Publishing Company

Cardiorespiratory EnduranceCardiorespiratory Endurance

The ability of the body The ability of the body to perform prolonged, to perform prolonged, large-muscle, dynamic large-muscle, dynamic exercise at moderate-exercise at moderate-to-high levels of to-high levels of intensity intensity

Key health-related Key health-related component of fitnesscomponent of fitness


The Cardiorespiratory SystemThe Cardiorespiratory System

Cardio: Cardio: – heart and blood vesselsheart and blood vessels– transports oxygen, transports oxygen,

nutrients, and wastes nutrients, and wastes among vital organs and among vital organs and tissuestissues

Respiratory: Respiratory: – lungs, air passages, and lungs, air passages, and

breathing musclesbreathing muscles– supplies oxygen and supplies oxygen and

removes carbon dioxideremoves carbon dioxide


Energy ProductionEnergy Production Metabolism Metabolism

– the sum of all chemical processes necessary to maintain the sum of all chemical processes necessary to maintain the bodythe body

– Redesigning a consumed nutrient into a useful substance Redesigning a consumed nutrient into a useful substance for the bodyfor the body

– metabolic ratemetabolic rate depends on an individual’s level of activity depends on an individual’s level of activity


Energy ProductionEnergy Production

Energy from food = Energy from food = fuel for the body fuel for the body – carbohydrates - quick carbohydrates - quick

source of fuelsource of fuel– fats - long term fuelfats - long term fuel– proteins - primarily proteins - primarily

build new muscle and build new muscle and tissuetissue


ATP (adenosine ATP (adenosine triphosphate)triphosphate)

The basic form of energy used by cellsThe basic form of energy used by cells


Three energy systemsThree energy systems

ImmediateImmediate nonoxidative (anaerobic)nonoxidative (anaerobic) oxidative (aerobic)oxidative (aerobic)

Individuals generally use all three Individuals generally use all three systems in combination while systems in combination while exercising exercising


ImmediateImmediate

Figure source: http://hsc.csu.edu.au/pdhpe/


Nonoxidative (anaerobic)Nonoxidative (anaerobic)



Oxidative (aerobic)Oxidative (aerobic)



Benefits of Cardiorespiratory Benefits of Cardiorespiratory Endurance ExerciseEndurance Exercise

Improved cardio- Improved cardiorespiratory functioning:respiratory functioning:– increases blood flow to increases blood flow to

skeletal musclesskeletal muscles– decreases blood flow to decreases blood flow to

digestive organsdigestive organs– increases ventilationincreases ventilation– increases cardiac outputincreases cardiac output


Benefits of Cardiorespiratory Benefits of Cardiorespiratory Endurance ExerciseEndurance Exercise

Improved cellular Improved cellular metabolism: metabolism: – increases increases

capillaries in the capillaries in the muscles muscles

– trains muscles to trains muscles to work more work more efficiently may efficiently may prevent damage prevent damage to cellsto cells

Mitochondria


More Benefits of Cardiorespiratory More Benefits of Cardiorespiratory Endurance ExerciseEndurance Exercise

Reduced risk of chronic disease:Reduced risk of chronic disease:– cardiovascular diseasecardiovascular disease– cancercancer– diabetesdiabetes– osteoporosisosteoporosis

I


Reduced risk of chronic Reduced risk of chronic disease:disease:

– cardiovascular diseasecardiovascular disease



– CancerCancer of the lung of the lung and bronchus (lung and bronchus (lung cancer) is the second cancer) is the second most common cancer most common cancer among both men and among both men and women and is the women and is the leading cause of leading cause of cancer death in both cancer death in both sexessexes

Source: http://cancernet.nci.nih.gov/

Smokers

Non-smoker


Reduced risk Reduced risk of chronic of chronic disease:disease:

– Among men, age-Among men, age-adjusted lung cancer adjusted lung cancer incidence rates (per incidence rates (per 100,000) range from a 100,000) range from a low of about 14 among low of about 14 among American Indians to a American Indians to a high of 117 among high of 117 among blacks, an eight- fold blacks, an eight- fold difference. Between difference. Between these two extremes, these two extremes, rates fall into two rates fall into two groups ranging from 42 groups ranging from 42 to 53 for Hispanicsto 53 for Hispanics

Source: http://cancernet.nci.nih.gov/

Among women, from a rate of about 15 among Japanese to nearly 51 among Alaska Natives, only a three-fold difference. Rates for the remaining female populations fall roughly into two groups with low rates of 16 to 25 for Korean, Filipino, Hispanic and Chinese women, and rates of 31 to 44 among Vietnamese, white, Hawaiian and black women.



Image source: http://cancernet.nci.nih.gov/


More Benefits of Cardio-respiratory More Benefits of Cardio-respiratory Endurance ExerciseEndurance Exercise

Better control of body Better control of body fat fat

Improved immune Improved immune functionfunction

Improved Improved psychological and psychological and emotional well-beingemotional well-being


Developing a Cardiorespiratory Developing a Cardiorespiratory Endurance ProgramEndurance Program

Set realistic goalsSet realistic goals Choose sports and activities Choose sports and activities Determine frequency, intensity, Determine frequency, intensity,

and duration of training and duration of training Allow time for warm-up and cool-Allow time for warm-up and cool-

downdown Maintain with at least 3 days of Maintain with at least 3 days of

exercise per week exercise per week


Frequency, Intensity, and Frequency, Intensity, and Duration for CRE TrainingDuration for CRE Training

FrequencyFrequency– 3-5 times per week 3-5 times per week

IntensityIntensity– target heart rate zone or RPE valuetarget heart rate zone or RPE value– increase graduallyincrease gradually

DurationDuration– total duration of 20-60 minutes per total duration of 20-60 minutes per

dayday


Using Your Target Heart Rate ZoneUsing Your Target Heart Rate Zone

1. Estimate maximum heart 1. Estimate maximum heart rate (MHR) by subtracting rate (MHR) by subtracting age from 220 age from 220

2. Multiply MHR by 65% and 2. Multiply MHR by 65% and 90% to find target heart 90% to find target heart rate zonerate zone

3. Start at 65% or below if 3. Start at 65% or below if you have been sedentaryyou have been sedentary

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