Cardiorespiratory Endurance
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Transcript Cardiorespiratory Endurance
Cardio-Respiratory
Endurance
Cardio-Respiratory System
Heart-lung
functioning
Purpose? to deliver oxygen
Cardio-Respiratory Endurance
(CRE, CVE)
The
best indicator of overall
health
The most important
component of physical fitness
and health-related fitness
Stroke Volume
The
amount of blood
pumped from the heart in a
single beat (approx. 70ml)
Cardiac Output
The
amount of blood pumped by
the heart in a minute (approx. 5
liters at rest--trained or
untrained)
CO
SV
increases with activity 4 to 6 times
X HR =CO
70ml (SV) x 72 (HR) =5040ml (CO)
Refer to overhead
Components of the CRE
Exercise Prescription
Mode
Frequency
Intensity
Duration
Progression
Modality
Choose activities that:
Involves a large proportion of muscle mass
Maximizes the use of large muscles
Minimizes the use of small muscles
Involves whole-body, is repetitive, 20-60
minutes duration (bike, walk, run etc.)
Be quantifiable with respect to intensity
Enjoyable
Frequency
3
- 5 days / week (nonsymptomatic)
More
or less based on current
fitness levels, age health
status, and exercise
objectives.
Duration
20
- 60 minutes
Rate of Progression
Mileage
increases from
week to week should not
exceed 10%
Specific to individual
Rate of Progression #2
Initial
Conditioning Stage
Intro
to program
Improvement
Stage
Predetermined
Maintenance
Keep
level
level
Stage
the acquired fitness
Intensity: How Hard
How
hard does your heart have to
work to strengthen it?
Intensity
Typically,
50/60%- 85% of
one’s heart rate reserve
(capability)
Must tailor intensity to the
individual
4 Procedures for Establishing
Intensity #2
Karvonen Method (percentage of heart
rate reserve)
(RPE) Rate of Perceived Exertion Scale
shown on p. 105
Maximal Heart Rate (60-90%)
VO2 (Percentage of Maximum Oxygen
Consumption)
Before Determining CV
Intensity
Should I see a physician prior to beginning
a regular aerobic workout plan?
Lab 1D answered this question
Appropriate Intensities (Based
on Karvonen)
Low
fitness = 40, 60, 75% of HRR
Average fitness = 60, 75, 85% of
HRR
High fitness = 70, 80, 90% of HRR
Two or more risk factors =50, 60,
70%
Asthmatics = 50, 60, 75% of HRR
Karvonen Method
Show
example on the board
Work on board
Hand out Karvonen worksheet
Keep worksheet for later use
with Rockport Walk Test
Recording Information On Your
Card
Record info on your card
____% =____BPM /6 = ___(10 sec ct.)
____% =____BPM /6 = ___(10 sec ct.)
____% =____BPM /6 = ___(10 sec ct.)
Circle
your target
Rate of Perceived Exertion
(RPE)
Appropriate alternative to heart rates
Recommended when
pregnant
taking BP medications
Appropriate exercising intensities: 12 - 16
(somewhat hard to hard) on the 20 point
scale.
I Want To Become A Jogger
Determine and monitor HR (intensity)
Get used to walking regularly at
appropriate intensity
Work up to at least 30 minutes, 3 to 5
times per week
Walk 5 minutes, jog one minute ... (30
minutes)
Walk 4 minutes, jog 1, etc.
VO2 Maximum
Maximum
volume of oxygen
consumed while exercising
Indicator of how strong the heart is
Is measured in ml/kg/min
Normal VO2 for college age is 38-46
ml/kg/min
Rockport walk test is an indirect way
of determining VO2 max.
VO2 #2
After 25, VO2 declines almost 1% per year
VO2 potential is genetically determined
Bed-ridden: 3.5
Lance Armstrong: 70 - 80 ml/kg/min
Some say “I just can’t get enough air in, it
must be my lungs”... It’s really related to
your heart!!!
If Your Goal Is Weight Loss In
Addition To Strengthening The
Heart
In order to lose weight, caloric expenditure
must be greater than caloric input
Intensity: 50/60% - 85%
Frequency: Five days per week or more
Duration: 45 minutes or more
Mode: Walk, run, swim, bike, row
machines etc.
Make It Fun!
Create contests and games
Keep a log of activity
Benefits of Cardio-Respiratory
Endurance Training
Reduces the risk of :
Dying
prematurely
Dying from heart disease
Developing diabetes
Developing high blood
pressure
Benefits of CardioRespiratory Endurance
Training #2
Increases blood volume
Increases stroke volume
Increases VO2
Decreases resting heart rate
Decreases recovery time
Control body weight
Benefits of Cardio- Respiratory
Training #3
Reduces depression
Reduces stress and anxiety
**Blood Doping
Involves any means to increase total
volume of red blood cells
When red blood cell count increases,
oxygen carrying capabilities increase
Two methods:
Transfusion from a matched doner
Infusion of your own blood (blood has been
harvested, frozen, and reinfused)
**Blood Doping Process
Withdraw 800-1200 ml of blood
Freeze (15% cells lost as opposed to 40%
when refrigerated)
Wait 6 to 10 weeks to reinfuse
Time infusion to the event
**Risks Associated with Blood
Doping
Overloads the CV system
Greater viscosity of blood (leads to
clotting)
Mis-matched blood
Fever, chills
HIV, Hepatitis B and C
**Blood Doping Results
VO2 increased by 9%
Treadmill performance improved 23%
Effects last up to 16 days but begins to
decline after 7 days