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Cardio-Respiratory Endurance

Cardio-Respiratory Endurance

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Cardio-Respiratory Endurance

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  1. Cardio-Respiratory Endurance

  2. Cardio-Respiratory System • Heart-lung system • Purpose? • Gas transport (O2 in and CO2 out) • Deliver nutrients • Remove wastes • Deliver hormones • Temperature regulation • Balance body fluids

  3. Cardio-Respiratory Endurance (CRE, CVE, Aerobic Endurance) • The best indicator of overall health • The most important component of physical fitness and health-related fitness

  4. Benefits of Cardio-Respiratory Endurance Training • Reduces the risk of : • Dying prematurely • Dying from heart disease • Developing diabetes • Developing high blood pressure • Developing colon cancer • Increases blood volume • Increases stroke volume

  5. Benefits of Cardio- Respiratory Endurance Training #2 • Increases VO2 • Decreases resting heart rate • Decreases recovery time • Helps control body weight • Helps maintain and build healthy bones, joints, and muscles • Improves mobility • Promotes psychological well-being

  6. Benefits of Cardio- Respiratory Training #3 • Reduces depression • Reduces stress and anxiety

  7. Stroke Volume • The amount of blood pumped from the heart in a single beat (approx. 70ml)

  8. Cardiac Output • The amount of blood pumped by the heart in a minute (approx. 5 liters at rest--trained or untrained) • CO increases with activity 4 to 6 times • SV X HR =CO • 70ml (SV) x 72 (HR) =5040ml (CO) • Refer to overhead

  9. Components of the CRE Exercise Prescription • Mode • Frequency • Intensity • Duration • Progression

  10. Modality • Choose activities that involves: • A large proportion of muscle mass • Maximizes the use of large muscles • Minimizes the use of small muscles • Whole-body, is repetitive, 20-60 minutes duration (bike, walk, run etc.) • Be quantifiable with respect to intensity • Enjoyable

  11. Frequency • 3 - 5 days / week(non-symptomatic) • More or less based on current fitness levels, age health status, and exercise objectives.

  12. Duration • 20 - 60 minutes for normal, healthy, individuals • 3 bouts of 10 minutes if very unfit • Other variables

  13. Intensity: How Hard • How hard does your heart have to work to strengthen it?

  14. Intensity • Typically, 50/60%- 85%of one’s heart rate reserve (what the heart is capable of) (40/50%-85%) • Must tailor intensity to the individual • Intensity is inversely related to duration

  15. 4 Procedures for Establishing Intensity #2 • Heart Rate Reserve Method • (RPE) Rate of Perceived Exertion • Maximal Heart Rate (60-90%) • VO2 (Percentage of Maximum Oxygen Consumption)

  16. Before Determining CV Intensity • Should I see a physician prior to beginning a regular aerobic workout plan? • Lab 1D answered this question

  17. Appropriate Intensities (Based onHHR) • 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 • Heart Rate Reserve and Rockport Worksheet

  18. 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.)

  19. Rate of Perceived Exertion (RPE) • Appropriate alternative to heart rates • Recommended when • pregnant • taking BP medications

  20. Rate of Progression • Mileage increases from week to week should not exceed 10% • Specific to individual

  21. Rate of Progression #2 • Initial Conditioning Stage • Improvement Stage • Maintenance Stage

  22. 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)

  23. 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.

  24. 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!!!

  25. 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 (due to change in body’s energy sources) • Mode:Walk, run, swim, bike, row machines etc.

  26. De-training • Principle of reversibility • The body will respond negatively to any form of detraining

  27. Make It Fun! • Create contests and games • Keep a log of activity