copyright © 2012 the mcgraw-hill companies. all rights reserved. chapter 4 cardiorespiratory...

Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Chapter 4 Cardiorespiratory Fitness

Coming Up in this Chapter

□Learn how the cardiorespiratory system works.

□Discover the benefits of cardiorespiratory fitness.

□Assess your level of cardiorespiratory fitness.

□Develop a cardiorespiratory fitness program.


Fig 4-1 The cardiorespiratory system


Fig 4-2 Circulation of oxygen and carbon dioxide


Energy Production

□ATP (adenosine triphosphate)□Fuel for your muscles□Carbohydrates can be converted to

ATP from blood glucose□Or from carbohydrates stored in the

liver and skeletal muscle (glycogen)


Energy Production

□Carbohydrates (glucose or glycogen) are stored in limited amounts.

□Fats have unlimited storage but does not convert readily to ATP.

□Protein also has limited storage


The Three Energy Systems

□ATP/CP□Short duration, less than 10 seconds

□Anaerobic (without oxygen)□Short duration, 10-120 seconds

□Aerobic (with oxygen)□Long duration, longer than 120 seconds


ATP/CP

□Ideally suited for extremely short bouts of activity

□Jumping, throwing, lifting, sprinting□Once ATP/CP runs out the effort is

done


Anaerobic

□No oxygen required for energy □Body produces limited ATP without

oxygen


Aerobic

□With oxygen present ATP production increases dramatically


Fig 4-3 Time span of action of the three energy systems


Diseases Affecting the Cardiorespiratory System

□Asthma□COPD

□Chronic bronchitis □Chronic emphysema

□Cardiovascular disease


Factors Affecting Cardiorespiratory Fitness

(CRF)□Genetics□Gender □Age□Training status

□“Use it or lose it”


Genetics

□About 50% of your ability to improve your cardio respiratory endurance is inherited

□Everyone can benefit from cardio respiratory activity.


Gender

□Men have larger hearts and lungs, grater blood capacity and more skeletal muscle mass

□Regular physical activity will improve cardio respiratory fitness for both men and women


Age

□If you exercise regularly, rate of decline is severely lower.

□A well-conditioned 60 year old could have the same or better CRF as a sedentary 30 year old.


Benefits of Cardiorespiratory Fitness

□Improved performance□Stronger heart□Greater stroke volume□Increase efficiency of lungs□Improve circulation system□Increase number of mitochondria

(where ATP production takes place)Copyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Benefits of Cardiorespiratory Fitness Continued

□Improved blood pressure□Improved cholesterol levels□Reduced risk of type 2 diabetes□Reduced risk of certain cancers□Reduced risk of osteoporosis□Reduced risk of cardiovascular

diseaseCopyright © 2012 The McGraw-Hill Companies. All Rights Reserved.

Fig 4-5 Cardiorespiratory fitness and all-

cause mortality



□Body composition□Decrease body weight

□Stress management□Provides distraction□Increase core temperature (muscles

relax)□Change brain chemistry (mood

enhancing chemicals)



□Less prone to depression□Greater self-efficacy□More self-confidence□Stronger immune system


Assessing Cardiorespiratory Fitness

□Field tests□Rockport walking test (p 133 in text)□Walk a mile as quickly as possible

□3 minute step test (p 135 in text)


Assessment Results and Setting Goals

□How much can I improve? (10-30%)□How much should I improve at a

time?□What is the 10% rule? (FIT per week)□Achieve goals, then set new ones.□Re-assess every 8-12 weeks.


Cardiorespiratory Fitness Program

□Getting started□Goals (KISS and SMART)□Choose an activity□Plan ahead


FITT

□Frequency□How OFTEN should you exercise?□Most days of the week for low impact □Five days a week for high impact □The greater the intensity the less

frequent the exercise


Intensity

□Intensity□How HARD should you exercise?Talk test □Moderate intensity: you can talk but

can’t sing□Vigorous intensity: you can only say a

few words


Target heart rate

Heart rate max test (the simple method)□220 ─ age= MHR

Target heart rate□ACSM suggests exercising at 57-94%

MHR


FITT

□Intensity□How do I take a heart rate?What is the best intensity for burning fat?□Higher intensity exercises burn more

total calories and more total fat per unit of time.


TIME

□Time□How MUCH time should I exercise?ACSM recommends:□Moderate intensity exercise at least 30

minutes/day 5 or more days/week□Bouts of at least 10 minutes count

toward minimum duration recommendation


The Best Exercise for You

□Consider the following:□What you enjoy□Health issues□Necessary equipment□Learning the rules □$$$$$$$$□Temperature


Benefits of exercise


Time to burn 150 calories


Table 4-2 Summary of recommended exercise guidelines


Activity Pyramid


Making Progress

□Monitor progression.□Stay motivated.□Be committed.□Maintain good nutrition.□Make exercise safe.

□Maintain, enjoy, and succeed!


Tips for Endurance Exercise Motivation and Adherence

□ Dedicate a regular time each day for exercise.

□ Do activities you enjoy.

□ Socialize with exercise.

□ Dance whenever you hear music.



□Do more than one activity (variety is the spice of life!).

□ Use quality clothing and equipment.

□ Set realistic short- and long-term goals.

□ Keep a diary or use a pedometer to track your progress.



□ Take walking breaks during the day.

□ Walk or bike when you can.

□ Incorporate exercise into family routines.

□ Listen to your body (don’t overdo it!).


Get Moving


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limited atp

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circulation of oxygen

anaerobicno oxygen