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CHAPTER 3: Cardiorespiratory Endurance

CHAPTER 3: Cardiorespiratory Endurance. Cardiorespiratory Endurance. The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Cardiorespiratory Endurance. Key health-related component of fitness

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CHAPTER 3: Cardiorespiratory Endurance

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  1. CHAPTER 3: Cardiorespiratory Endurance

  2. Cardiorespiratory Endurance • The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity

  3. Cardiorespiratory Endurance • Key health-related component of fitness • Considered the single most important component of fitness

  4. The Cardiorespiratory System • Cardio: • heart and blood vessels • transports oxygen, nutrients, and wastes among vital organs and tissues

  5. The Cardiorespiratory System • Respiratory: • lungs, air passages, and breathing muscles • supplies oxygen and removes carbon dioxide

  6. Energy Production • Metabolism • the sum of all chemical processes necessary to maintain the body • metabolic rate depends on an individual’s level of activity

  7. Energy Production • Energy from food = fuel for the body • carbohydrates - quick source of fuel • fats - long term fuel • proteins - primarily build new muscle and tissue

  8. ATP (adenosine triphosphate) • The basic form of energy used by cells • Three energy systems: • immediate • nonoxidative (anaerobic) • oxidative (aerobic) • Individuals generally use all three systems in combination while exercising

  9. Benefits of Cardiorespiratory Endurance Exercise • Improved cardiorespiratory functioning: • increases blood flow to skeletal muscles • decreases blood flow to digestive organs • increases ventilation • increases cardiac output

  10. Benefits of Cardiorespiratory Endurance Exercise • Improved cellular metabolism: • increases capillaries in the muscles • trains muscles to work more efficiently • may prevent damage to cells

  11. More Benefits of Cardiorespiratory Endurance Exercise • Reduced risk of chronic disease: • cardiovascular disease • cancer • diabetes • osteoporosis

  12. More Benefits of Cardiorespiratory Endurance Exercise • Better control of body fat • Improved immune function • Improved psychological and emotional well-being

  13. Developing a Cardiorespiratory Endurance Program • Set realistic goals • Choose the “type” • Determine frequency, intensity, and duration of training

  14. Developing a Cardiorespiratory Endurance Program • Allow time for warm-up and cool-down • Maintain with at least 3 days of exercise per week

  15. Frequency, Intensity, and Duration for CRE Training • Frequency • Intensity • Time (Duration)

  16. Frequency, Intensity, and Duration for CRE Training • Frequency • 3-5 times per week • Intensity • target heart rate zone or RPE value • increase gradually • Time (Duration) • total duration of 20-60 minutes per day

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