chapter 11 cardiorespiratory fitness. chapter objectives after completing this chapter, you should...

Chapter 11

Cardiorespiratory Fitness

Chapter ObjectivesAfter completing this chapter, you should be able to

1. Define and measure cardiorespiratory fitness.

2. State why cardiorespiratory fitness should be measured.

3. Describe the purpose of pre-test/pre-activity screening and state who should undergo medical clearance before they participate in cardiorespiratory fitness testing.

4. Describe responsibilities after the measurement of cardiorespiratory fitness and prescribe activities and exercises to develop cardiorespiratory fitness.

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Cardiorespiratory fitness is the ability to perform large muscle, whole body physical activity of moderate to high intensity for relatively long periods of time.

*It is ability of the circulatory and respiratory systems to adjust to vigorous exercise and recover from the effect of such exercise.


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*It involves the functioning of the heart and lungs, the blood and its capacity to carry oxygen, the blood vessels and capillaries supplying blood to all parts of the body, and the muscle cells, which use the oxygen to provide the energy necessary for endurance exercise.

Activities: aerobic dance, distance running, brisk walking, swimming, bicycling, and cross-country skiing

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Terms used to mean same thing as cardiorespiratory fitness:aerobic poweraerobic fitnesscardiovascular endurancecardiorespiratory endurance

Cardiorespiratory fitness indicates a high state of efficiency of the circulatory and respiratory systems in supplying oxygen to the working muscles.

The more oxygen you are able to take in and utilize, the longer you are able to work before fatigue occurs.


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Maximum oxygen consumption (VO2 max) - the greatest rate at which oxygen can be taken in and utilized during exercise; also called maximum oxygen intake, maximum oxygen uptake, or aerobic capacity.

Usually reported as the volume of oxygen consumed per kilogram of body weight, per minute of work (mL•kg-1•min-1).

Maximum Oxygen Uptake

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Maximum Oxygen Uptake

VO2 max in untrained college males generally ranges from 42 to 45 ml/kg/min of work; females’ values are 3 to milliliters lower at same level of fitness.

Many endurance athletes have values as high as 65 to 80 mL•kg-1•min-1

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Why Measure Cardiorespiratory Fitness?

Cardiorespiratory conditioning activities serve the following purposes:

1. increase the physical working capacity at all ages2. decrease the risk of developing obesity and problems associated with obesity3. decrease the risk of coronary artery disease and

stroke4. decrease the risk of diabetes (enhance the body’s

ability to use insulin11-8


5. help maintain bone density (weight-bearing activity)

6. Reduce the risk of certain cancers (especially colon and breast

7. Help reduce the symptoms of arthritis8. aid in the management of both stress and depression9. enable most people to feel better, physically

and mentally

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Through measurement you can identify individuals with poor cardiorespiratory fitness and prescribe the appropriate activities for them.

Use test for motivational purposes.

Screen individuals for other activities. Should not take the place of medical examination.

Measure changes in fitness after participation in physical conditioning program.


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If cardiorespiratory fitness test used for grading purposes in school environment:-Reasonable objectives should be planned and appropriate time provided for attainment of objectives- Grading process may also be based upon fitness goals for each student

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Additional Sources

• ACSM’S Health-Related Physical Fitness Assessment Manual (2005)

• Physical Activity and Health: A Report of the Surgeon General (1996)

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Pre-test/pre-activity Screening

Screening may include medical clearance by physician.

Anyone with cardiovascular disease or is considered at high risk for cardiovascular disease should have medical clearance

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American College of Sports Medicine recommends medical clearance be provided for:• males 45 years old; females 55 years old• adults who are going to perform vigorous physical activity• adults who are new to exercise or are unaccustomed to exercise

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At very least, screening questionnaire should be required of all adults before the administration of a cardiorespiratory fitness test.

The Physical Activity Readiness Questionnaire (PAR-Q) is widely used for this purpose.

See Figure 11.1

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Responsibilities after Measurement

• Appropriate cardiorespiratory fitness program should be prescribed

• Program often determined by facilities and equipment available

• In school environment every effort should be made to individualized programs

• May consider activity journals

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Tests of Cardiorespiratory FitnessBest single measure of cardiorespiratory fitness is VO2 max; requires expensive equipment (e.g., treadmill or bicycle ergometer and expired gas analysis equipment).

Oxygen consumption has a direct linear relationship to heart rate; can estimate cardiorespiratory fitness by measurement of heart rate during and after testing.

Important to train individuals to correctly take heart rate. 11-17

Tests of Cardiorespiratory Fitness

Running tests (timing of running a specified distance or the distance an individual can run in a stated time) also correlate highly with maximum oxygen consumption.

Scoring accuracy greater than counting heart rate.

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exercise loss of sleepage changes in body positiongender body fat levelenvironmental temperature running efficiencyhumidity motivationaltitude digestionemotional conditions

Variables That Influence Cardiorespiratory Measurement

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12-Minute and 9-Minute Run

Age level. Junior high through adult for 12-minute run and ages five to college-age for 9-minute run.

Validity and reliability coefficients reported.

Table 11.1 and table 11.2 report norms for both runs.

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1-Mile and 1.5-Mile Runs

Age level. Five through adult for 1-mile run and thirteen through adult for 1.5-mile run.

Both tests are considered valid because they relate to maximum oxygen consumption; accepted reliability when tests are administered to properly prepared performers.

Table 11.3 reports norms for the 1-mile run and table 11.1 reports norms for the 1.5-mile run. 11-21

1-Mile Walking TestAge level. Twenty through sixty-plus.


Figure 11.2 provides fitness level charts for gender and age groups. Charts are based on weights of 170 pounds for men and 125 pounds for women. If test taker weighs substantially less, his or her relative cardiorespiratory fitness level will be slightly underestimated. If the test taker weighs substantially more, his or her cardiorespiratory fitness will be slightly overestimated. 11-22

3-Mile Waking Test (No Running)

Age level. Thirteen through sixty-plus.

Validity accepted because of linear relationship between workload, heart rate, and VO2max; reliability not reported.

Table 11.4 reports the “good” classification standards. Lower times place the test performers in the excellent classification and higher times place them in the fair to very poor classifications.

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12-Minute Swimming TestAge level. Thirteen through sixty-plus.


Table 11.4 reports the “good” classification standards. Greater distances place the test performers in the excellent classification, and lesser distances place them in the fair to very poor classifications. 11-24

12-Minute Cycling Test

Age level. Thirteen through sixty-plus.


Table 11.4 reports the “good” classification standards. Greater distances place the test performers in the excellent classification, and lesser distances place them in the fair to very poor classifications. 11-25

Queens College Step TestAge level. College.


Gymnasium bleachers; 3 minutes; 24 steps/minute for males and 22 steps/minute for femalesFive seconds after completion of test, heart counted for 15 seconds.

Table 11.5 reports norms and predicted VO2max

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Harvard Step TestAge level. College males.

Studies on Harvard undergraduates showed that athletes scored higher than nonathletes, and the scores of the athletes increased with more training and decreased after they stopped training. Reliability not reported.

Bench 20 inches high; 5 minutes; 30 steps/minute

Two forms of test; the physical efficiency index (PEI) standards are provided.

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Harvard Step Test Modifications

Harvard Step Test for Junior and Senior High Males (ages 12-18)

Males with body surface area less than 1.85 square meters use 18-inch benchMales with body surface area of 1.85 square meters or more use 20-inch bench.

4 minutes; 30 steps/minute

Sequence of pulse counts same as those for college males; classification standards are provided.

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Harvard Step Test Modifications

Harvard Step Test for Junior High (ages 12-15), Senior High (ages 15-18), and College Females 18-inch bench; 3 minutes; 24 steps/minuteCardiovascular efficiency score (CES)Table 11.6 provides norms.

Harvard Step Test for Elementary School Males and Females (ages 6-12) 14-inch bench; 30 steps/minute; 3 minutes for ages 8-12 and 2 minutes for age 7Standards are the same as those used for the original Harvard Step Test.

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YMCA 3-Minute Step Test

Age level. Eighteen through 65-plus.

Validity accepted because of linear relationships between workload, heart rate, and VO2max; reliability not reported.

12-inch bench; 24 steps/minute; at conclusion of test pulse is counted for 1 minute

Table 11.7 provides norms.11-30

Development of Cardiorespiratory Fitness

Many individuals can begin exercise program of low to moderate intensity without medical clearance.

Use pre-test/pre-activity screening procedures.

Cardiorespiratory fitness is developed through aerobic activities.

Individuals should select activity or activities they enjoy and to which they can make a commitment to continue.

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To develop cardiorespiratory fitness program must consider:

Frequency – Should be performed 3 or 4 (nonconsecutive) days a week.

Intensity –Unless advised differently by a physician, most individuals should exercise at 60% to 75% of maximum heart rate range; sedentary individuals should begin program at 50% to 60% of their maximum heart rate range.

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Activity which substantially increases the heart rate and causes rapid breathing may be considered vigorous effort.

Duration – Exercise period should include 5 to 10 minutes of flexibility exercises and a minimum of 20 minutes of aerobic activity.

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Maximum Heart Rate Range

1. Estimate the maximum heart rate (220 minus age)

2. Subtract the resting heart rate from the value found in step 1.

3. Multiply the value found in step 2 by .60.

4. Add the value found in step 3 to the resting heart rate (this value is the minimum target heart rate).

5. Multiply the value found in step 2 by .75 and add to the resting heart rate (this value is the maximum target heart rate).

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Borg’s Rating of Perceived Exertion (RPE)

• During exercise session, or stress test, individuals asked to rate on numerical scale how they feel in relation to level of exertion

• Perceived exertion defined as total amount of exertion and fatigue

• In original scale, breathing difficulties, aches, and pains should not be considered

• Listen to body

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Borg’s Rating of Perceived Exertion (RPE)

• Original scale used rankings of 6 to 20 to approximate heart values from rest to maximum (60-200)

• Original scale best for simplest estimate of perceived exertion

• Newest scale may be used to determine other subjective symptoms (breathing, aches, and pains)

See table 11.8

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Highly Sedentary Individuals

• Improvement in cardiorespiratory fitness can occur with very small increases in daily activity

• 10 to 15 minute increments of walking or other types of mild activity, performed several times/day can lead to improvements

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chapter 11 cardiorespiratory fitness. chapter objectives after completing this chapter, you should...

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