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Cardiorespiratory
Endurance:
Assessment and
Prescription
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
What is Cardiorespiratory Endurance
and What Does It Do?
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The ability to perform aerobic exercises for a
prolonged period of time
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Promotes weight loss
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Reduces risk of cardiovascular disease (CVD)
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Widely considered to be the most important
component of health-related physical fitness
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
What is the Cardiorespiratory System?
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Made up of two cooperating systems:
1) the Cardiovascular/Circulatory (the heart and blood
vessels)
2) the Respiratory (the lungs and related muscles)
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Together, these systems deliver oxygen & nutrients,
and remove waste products throughout the body
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Exercise challenges the cardiorespiratory system by
increasing the demand for oxygen and nutrients in
working muscles
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
The Role of VO2max
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The most valid measure of cardiorespiratory fitness
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VO2max = maximal aerobic capacity (the maximum
amount of oxygen the body can take in and use during
exercise)
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VO2max measures the endurance of the
cardiorespiratory system and the skeletal muscles
during exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
The Cardiovascular System
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The Heart (two pumps in one)
• Right side/pulmonary circuit
• Left side/systemic circuit
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Blood Vessels
• Arteries: carry blood away from the heart
• Veins: carry blood from body tissues back to the
heart
• Capillaries: thin-walled blood vessels that allow
oxygen and nutrients to pass through to tissues,
and waste products (e.g.,carbon dioxide) to pass
back into the vascular system for processing
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
The Respiratory System
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Controls breathing
Consists of lungs and related muscles
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The lungs:
• Exhale carbon dioxide and waste products
• Inhale oxygen, some of which passes into
Alveoli (tiny air sacs), and then into capillaries
• Oxygen-rich blood from the lungs also travels
back to the heart
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Blood Flow Through the
Cardiorespiratory System
Figure 3.1
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Getting Energy for Exercise
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Energy:
• the fuel needed for muscle motion
• derived from the breakdown of food
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Energy released from the breakdown of food creates a
ATP (adenosine triphosphate)
ATP is stored in muscle and cells in small amounts
The breakdown of ATP creates energy that muscles
can use for movement
ATP must be available for muscles in order for them to
function
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Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Aerobic and Anaerobic Systems
Two systems in muscle cells produce ATP:
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Anaerobic (without oxygen)
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Provides energy for exercise that is short-duration and intense,
at the beginning of activity
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Produced through glycolysis, a process that breaks down
carbohydrates
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Can only use carbohydrates as an energy source
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Aerobic (with oxygen)
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The primary system for cardiorespiratory endurance
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Relies on oxygen for ATP production
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Can use fats, proteins and carbohydrates to produce ATP
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Supports prolonged exercise, with a shift from carbohydrates to
fats as the primary energy source
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Most daily activities rely on aerobic ATP production
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Energy Metabolism During Exercise
Figure 3.3
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Changes in the Cardiorespiratory System
from Exercise and Training
Responses to exercise:
• short-term changes that occur during and
immediately after exercise
Adaptations to exercise:
• changes over time that accrue with regular
exercise
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Responses to Exercise
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Heart rate increases
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Stroke volume increases
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Arteries dilate/expand
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Breathing rate increases
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Adaptations to Exercise
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Resting heart rate decreases
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Maximum stroke volume increases
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VO2max increases
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Respiratory muscle endurance improves
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Muscles’ capacity to produce aerobic energy increases
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Adaptations are lost/reversed if exercise is stopped for an
extended period
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Relationship Between Training Intensity
and VO2max Improvement
Figure 3.5
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Health Benefits of Cardiorespiratory Endurance
• Lower risk of heart disease
•Increased energy
• Reduced risk of type 2 diabetes
• Improved well-being and
self-esteem
• Lower blood pressure
• Easier weight control
• Increased bone density
• Better sleep
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Evaluating Cardiorespiratory Endurance
1.5 mile run test
• One of the simplest and most accurate tests
1-mile walk test
• Widely-used field measure
Cycle ergometer test
• Non-weight-bearing / good for people with joint problems
Step test
• Can be performed by people at any fitness level
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Designing Your Aerobic Exercise Program
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Set goals (short-term and long-term)
Warm-up
Workout
• Frequency (e.g., 3-5 times per week)
• Intensity (e.g., 50-85% of maximal heart rate)
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Training threshold
Target heart rate (THR)
Heart rate reserve (HRR)
Borg Rating of Perceived Exertion (RPE)
• Time/duration (e.g., 20-60 minutes per session)
• Mode/type of exercise (e.g., jogging)
Cool-down
Main stages of the exercise program: initial conditioning,
progression, and maintenance
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Sample Workout in the
Target Heart Rate Range
Figure 3.7
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Maximal Heart Rate Over Time
Figure 3.8
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Borg Rating of Perceived Exertion (RPE)
Figure 3.9
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Exercises and Activities That Can
Improve Cardiorespiratory Fitness
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Aerobics classes
Bicycling / Spinning classes
Cross-country skiing
Hiking
Skipping rope
Rowing
Running
Skating (ice or roller)
Climbing stairs
Swimming
Brisk walking
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Developing an Individualized
Exercise Prescription
Initial Conditioning Phase
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Lasts roughly 2-4 weeks
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Start at a comfortable intensity level
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Increase duration or intensity gradually (not both)
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Be aware of body pains, and rest as needed
Improvement Phase
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Ranges from 12-40 weeks
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Progress is more rapid than in initial phase
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Increase duration and frequency first, then intensity
Maintenance Phase
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Fitness goal has been achieved
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Continue exercising regularly, but no need to continue increasing
duration, frequency and intensity
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Key factor in maintenance appears to be intensity level
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Training Techniques
Endurance training techniques = continuous activity at a constant
intensity level
Cross Training:
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Alternating multiple training modes
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May reduce risk of overuse injuries
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Improves overall cardiorespiratory endurance
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Variety
Interval Training:
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Used to attain higher endurance levels in specific fitness areas
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Uses repeated sessions (intervals) of higher-intensity exercises
alternated with lower-intensity exercises
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May be used to stimulate gains in intensity during improvement
phase
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Should not be done on a daily basis
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Staying Motivated
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Most common reason cited for dropping out of exercise programs
is lack of time
Recognize that making time for exercise can be challenging, but
not impossible
Schedule a regular time to exercise and stick with it
Remember that small time investments in exercise can lead to
big improvements: in your total available hours per week, as few
as three 30-minute workouts (workout phase) can improve
cardiorespiratory health
Create goals and seek support
Keep a record of your progress
Don’t get discouraged by initial aches or pains; they will improve
as you continue to exercise
You will feel, look, and function better in all areas of your life
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Summary
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Cardiorespiratory fitness benefits include lower disease risk, greater
capacity for everyday tasks, and improved self-esteem
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ATP provides the energy muscles need to move: it is produced by the
anaerobic (without oxygen) and aerobic (with oxygen) systems
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Anaerobic ATP is the primary energy source for short-term exercise;
aerobic ATP production fuels prolonged exercise
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The cardiorespiratory system is two cooperating systems: 1) the
cardiovascular/circulatory and 2) the respiratory. The circulatory system
transports blood carrying oxygen and nutrients to body tissues. The
respiratory system loads oxygen into and removes carbon dioxide from
the blood
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Responses are short-term bodily changes that meet the immediate
demands of exercising. Adaptations are long-term changes that result
from regular training, and remain as long as training continues
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .
Summary, continued
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VO2max measures the maximum capacity of the cardiorespiratory
system to transport and use oxygen during exercise. Different
field tests can estimate VO2max
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The main elements of an exercise prescription are warm-up,
workout, and cool-down
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The components of the workout phase are frequency, intensity,
time/duration and type/mode of exercise (FITT)
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An exercise prescription for improving cardiorespiratory fitness
has three phases: initial conditioning, improvement and
maintenance
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Maintaining a successful exercise program requires managing
your time and selecting activities you enjoy
Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings .