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
