fw190 cardiovascular endurance

Chapter

3

Copyright © 2017 McGraw-Hill Education. All rights reserved.

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Ahead:

Basic Physiology of Cardiorespiratory

Endurance Exercise

Benefits of Cardiorespiratory

Endurance Exercise

Assessing Cardiorespiratory Fitness

Developing a Cardiorespiratory Endurance

Program

Exercise Safety and Injury Prevention



Cardiorespiratory system: system

that circulates blood through the body;

consists of the heart, blood vessels, and

respiratory system

© Stephen Barnes/Northern Ireland / Alamy



Heart

Fist-sized muscle with four chambers

Pulmonary circulation: circulatory system that

moves blood between the heart and the lungs;

controlled by the right side of the heart

Systemic circulation: circulatory system that

moves blood between the heart and the rest of the

body; controlled by the left side of the heart



Heart

Waste-laden, oxygen-poor blood travels through

venae cavae into the heart’s right upper chamber,

or atrium

▪ Venae cavae: large veins through which blood is returned

to the right atrium of the heart

▪ Atrium: one of the two upper chambers of the heart in

which blood collects before passing to the ventricles



Heart

After the right atrium fills, it contracts and pumps

blood into the heart’s right lower chamber, or

ventricle

▪ Ventricle: one of the two lower chambers of the heart from

which blood flows through arteries to the lungs and other

parts of the body

Diffusion: process of oxygen moving from lungs

to the blood and carbon dioxide moving from blood

to the lungs



Heart

Aorta: the body’s large artery, which receives blood

from the left ventricle and distributes it to the body

Systole: contraction of the heart

Diastole: relaxation of the heart

Blood pressure: the force exerted by the blood on

the walls of the blood vessels; created by the

pumping action of the heart



Blood vessels

Classified by size and function

Veins: vessels that carry

blood to the heart

Arteries: vessels that carry

blood away from the heart

© Michael Heffernan/Getty Images



Blood vessels

Endothelial cells: cells lining the blood vessels

Nitric oxide: a gas released by the endothelial cells

to promote blood flow

Capillaries: very small blood vessels that distribute

blood to all parts of the body

Coronary arteries: pair of large blood vessels that

branch off the aorta and supply the heart muscle

with oxygenated blood



Respiratory system

Respiratory system: the lungs, air passages, and

breathing muscles; supplies oxygen to the body

and removes carbon dioxide

Alveoli: tiny air sacs in the lungs that allow the

exchange of oxygen and carbon dioxide between

the lungs and blood



Cardiorespiratory system at rest

and during exercise

At rest, your heart beats at a rate of about 50 to 90

beats per minute, and you take about 12 to 20

breaths per minute

▪ Stroke volume: amount of blood the heart pumps with

each beat

▪ Cardiac output: amount of blood pumped by the heart

each minute; a function of heart rate and stroke volume



Metabolic rate: rate at which the body

uses energy

Energy from food

Carbohydrates, fats, and proteins

▪ Glucose: simple sugar that circulates in blood and is used

by cells to fuel ATP production

▪ Glycogen: complex carbohydrate stored in the liver and

skeletal muscles; the major fuel source during most forms

of intense exercise; the storage form of glucose



ATP (adenosine triphosphate):

the energy “currency” of cells

Adenosine triphosphate: energy source for

cellular processes

Cells store small amount of ATP

When they need more, they create it through

chemical reactions using the body’s stored fuels—

glucose, glycogen, and fat



Immediate (“explosive”) energy system:

supplies energy to muscle cells through

breakdown of cellular stores of ATP and CP

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Nonoxidative (anaerobic) energy system:

supplies energy to muscle cells through

breakdown of muscle stores of glucose and

glycogen

Anaerobic: occurring in the absence of oxygen

Lactic acid: metabolic acid resulting from the

metabolism of glucose and glycogen



Oxidative (aerobic) energy system:

supplies energy to cells through breakdown

of glucose, glycogen, and fats; also called the

aerobic system

Aerobic: dependent on the presence of oxygen

Mitochondria: cell structures that convert the

energy in food to a form the body can use



Maximal oxygen consumption (V̇O2max):

highest rate of oxygen consumption an

individual is capable of during maximum

physical effort, reflecting the body’s ability to

transport and use oxygen

Measured in milliliters of oxygen used per minute

per kilogram of body weight



Energy systems in combination

Intensity and duration of exercise determines

which

energy system predominates

Physical fitness and energy production

Fitness program should target the energy system

most important to your goals

Cardiorespiratory system is the key to overall

fitness



ENERGY

SYSTEM *DURATION OF

ACTIVITY FOR

WHICH SYSTEM

PREDOMINATES

INTENSITY OF

ACTIVITY FOR

WHICH SYSTEM

PREDOMINATES

RATE OF ATP

PRODUCTIONFUEL

OXYGEN

USED?

SAMPLE

ACTIVITIES

IMMEDIATE 0-10 seconds High Immediate,

very rapid

Adenosine

triphosphate

(ATP), creatine

phosphate (CP)

No Weight lifting,

picking up a bag

of groceries

NONOXIDATIVE 10 seconds-

2 minutes

High Rapid Muscle stores of

glucose and

glycogen

No 400-meter run,

running up

several flights of

stairs

OXIDATIVE Less than

2 minutes

Low to moderately

high

Slower, but

prolonged

Body stores of

glycogen,

glucose, fat, and

protein

Yes 1500-meter run,

30-minute walk,

standing in line

for a long time

*For most activities, all three systems contribute to energy production; the duration and intensity of the activity determine which system

predominates.

SOURCE: Adapted from Brooks, G. A., et al. 2005. Exercise Physiology: Human Bioenergetics and Its Applications, 4th ed. New York: McGraw-Hill.



Cardiorespiratory endurance exercise

helps the body:

Become more efficient

Cope better with

physical challenges

Resist chronic

diseases

© Blend Images / Alamy



Endurance exercises enhance heart health

Maintaining or increasing the heart’s blood and

oxygen supply

Improving the heart muscle’s function

Strengthening the heart’s contractions

Increasing the heart’s cavity size

Increasing blood volume

Reducing blood pressure



Cardiorespiratory training improves metabolism

Increases capillaries in muscles

Trains muscles to make the

most of oxygen and fuel

Increases size and number of

mitochondria

Prevents glycogen depletion

© Paul Burns / Digital Vision /

Getty Images RFCopyright © 2017 McGraw-Hill Education. All rights reserved.


Cardiovascular diseases

Cancer

Type 2 diabetes

Osteoporosis

Inflammation: body’s response to tissue and

cell damage, environmental poisons, or poor

metabolic health

Deaths from all causes

Physically fit people have reduced risk of dying

prematurelyCopyright © 2017 McGraw-Hill Education. All rights reserved.


Better control of body fat

Regular exercise increases daily calorie expenditure

Exercise increases resting metabolic rate

Improved immune function

Immune system: physiological processes that

protect us from diseases

Improved psychological and emotional

well-being



SOURCE: Wen, M., et al. 2014. Physical activity and mortality among middle-aged and

older adults in the United States. Journal Physical Activity & Health. 11(2): 303–312



Choosing an assessment test

1-Mile Walk Test:

▪ Measures the amount of time it takes to complete one mile

of brisk walking and the heart rate at the end of the walk

▪ Fast time and low heart rate indicate high

cardiorespiratory endurance

3-Minute Step Test

▪ Measures how long it takes the pulse to return to normal

after three minutes of stepping exercise



Choosing an assessment test

1.5-Mile Run-Walk Test

▪ Oxygen consumption increases with speed

Beep Test

▪ A prerecorded series of tones sound off at faster and faster

intervals, and the exerciser must keep up with the beeps



Monitoring your heart rate

Measure your heart rate using a heart rate monitor

or by counting your pulse beats

▪ Carotid artery (neck)

▪ Radial artery (wrist)

Interpreting Your Score



31Copyright © 2017 McGraw-Hill Education. All rights reserved.

No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Courtesy Robin Mouat

Set realistic goals

Set starting frequency,

intensity, and duration of

exercise at appropriate levels

Choose suitable activities

Warm up and cool down

Adjust your program as

fitness improves

© Tetra Images / Alamy RF



Set “SMART” goals

Specific

Measurable

Attainable

Realistic

Time frame–specific



Frequency of training

Experts recommend 3 to 5 days per week

Intensity of training

Target heart rate zone: heart rates that should be

reached and maintained during cardiorespiratory

exercise to obtain training effects

Heart rate reserve: difference between maximum

heart rate and resting heart rate



Intensity of training

MET: unit of measure that represents body’s resting

metabolic rate

Ratings of perceived exertion (RPE): system of

monitoring exercise intensity based on assigning a

number to the subjective perception of target

intensity

Talk test



AGE (years)

TARGET HEART

RATE ZONE (bpm)*

15-SECOND

COUNT (beats)

20−24 127-180 32-45

25−29 124-176 31-44

30−34 121-171 30−43

35−39 118−167 30−42

40−44 114−162 29−41

45−49 111−158 28−40

50−54 108−153 27−38

55−59 105−149 26−37

60−64 101−144 25−36

65+ 97−140 24−35

*Target heart rates lower than those shown here are appropriate for individuals with a very low initial level

of fitness. Ranges are based on the following formula: target heart rate = 0.65 to 0.90 of maximum heart

rate, assuming maximum heart rate = 220 − age.



ACTIVITY METs CALORIC METs EXPENDITURE PER MINUTE

Rest 1 1.2

Light housework 2-4 2.4−4.8

Bowling 2−4 2.5−5

Walking 2−7 2.5−8.5

Archery 3−4 3.7−5

Dancing 3−7 3.7−8.5

Hiking 3−7 3.7−8.5

Horseback riding 3−8 3.7−10

Cycling 3−8 3.7−10

Basketball (recreational) 3−9 3.7−11

Swimming 4−8 5−10

Tennis 4−9 5−11

Fishing (fly, stream) 5−6 6−7.5

In-line skating 5-8 6−10

Skiing (downhill) 5−8 6−10

Rock climbing 5−10 6−12

Scuba diving 5−10 6−12

Skiing (cross-country) 6−12 7.5−15

Jogging 8−12 10−15

NOTE: Intensity varies greatly with effort, skill, and motivation.

SOURCE: Adapted from American College of Sports Medicine. 2013. ACSM's Guidelines for Exercise Testing and

Prescription, 9th ed. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.



SOURCE: Pick, H. L., ed. 1978. Psychology from

Research to Practice. Kluwer Academic/Plenum

Publishing Corporation. With kind permission of

Springer Science and Business Media and the author.



Time (duration) of training

Total duration of 20 to 60 minutes per day

recommended

Type of activity

Cardiorespiratory endurance exercises include

activities that involve rhythmic use of large-muscle

groups for an extended period of time



Warm-up session should

include low-intensity, whole

body movements similar to

those in the activity that will

follow

Cooling down returns the

body to a non-exercising

state

© keepics / Alamy



You must increase the intensity, frequency,

and duration of exercise carefully to avoid

injury and overtraining

Keep an exercise log or training diary

Be aware of the pros and cons of interval

training for rapid improvement



METHOD

MODERATE

INTENSITY

VIGOROUS

INTENSITY

Percentage of maximum heart

rate

55−69% 70−90%

Heart rate reserve 40−59% 60−85%

Rating of perceived exertion 12−13 (somewhat hard) 14−16 (hard)

Talk test Speech with some difficulty Speech limited to short phrases



Jump to long image description



STAGE/WEEK

FREQUENCY

(days/week)

INTENSITY*

(beats/minute)

TIME

Duration in minutes)

Initial stage

1 3 120-130 15-20

2 3 120-130 20-25

3 4 130-145 20-25

4 4 130-145 25-30

Improvement stage

5-7 3-4 145-160 25-30

8-10 3-4 145-160 30-35

11-13 3-4 150-165 30-35

14-16 4-5 150-165 30-35

17-20 4-5 160-180 35-40

21-24 4-5 160-180 35-40

Maintenance stage

25+ 3-5 160-180 20-60

*The target heart rates shown here are based on calculations for a healthy 20-year-old with a resting heart rate of 60 beats per minute; the

program progresses from an initial target heart rate of 50% to a maintenance range of 70-85% of heart rate reserve.

SOURCE: Adapted from American College of Sports Medicine, 2013. ACSM's Guidelines for Exercise Testing and Prescription, 9th ed.

Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health. Reprinted with permission from the publisher.



Continue at the same intensity at least three

nonconsecutive days per week

Cross-training: alternating two or more

activities to improve a single component of

fitness



Hot weather and heat stress

Dehydration: excessive loss of body fluid

Heat cramps: sudden muscle spasms and pain

associated with intense exercise in hot weather

Heat exhaustion: illness resulting from exertion in

hot weather

Heatstroke: a severe and often fatal heat illness

characterized by significantly elevated core body

temperature



Cold weather

Hypothermia: low body temperature due to

exposure to cold conditions

Frostbite: freezing of body tissues characterized by

pallor, numbness, and a loss of cold sensation

Wind chill: measure of how cold it feels based on

the rate of heat loss from exposed skin caused by

cold and wind

Poor air quality



Consult a physician for the following:

Head and eye injuries

Possible ligament injuries

Broken bones

Internal disorders such as chest pain, fainting,

and heat intolerance



Managing minor exercise injuries

For cuts and scrapes, stop the bleeding and

clean the wound

For injuries to muscles and joints, use RICE

▪ Rest

▪ Ice

▪ Compression

▪ Elevation



INJURY SYMPTOMS TREATMENT

Blister Accumulation of fluid in one spot under the

skin

Don't pop or drain it unless it interferes too much with your

daily activities. If it does pop, clean the area with

antiseptic and cover with a bandage. Do not remove the

skin covering the blister.

Bruise (contusion) Pain, swelling, and discoloration R-I-C-E: rest, ice, compression, elevation.

Fracture and/or

dislocation

Pain, swelling, tenderness, loss of function,

and deformity

Seek medical attention, immobilize the affected area, and

apply cold.

Joint sprain Pain, tenderness, swelling, discoloration, and

loss of function

R-I-C-E; apply heat when swelling has disappeared. Stretch

and strengthen affected area.

Muscle cramp Painful, spasmodic muscle contractions Gently stretch for 15−30 seconds at a time and/or massage

the cramped area. Drink fluids and increase dietary salt

intake if exercising in hot weather.

CONTINUED…

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No reproduction or distribution without the prior written consent of McGraw-Hill Education.

INJURY SYMPTOMS TREATMENT

Muscle soreness or

stiffness

Pain and tenderness in the affected muscle Stretch the affected muscle gently; exercise at a low

intensity; apply heat. Nonsteroidal anti-inflammatory

drugs, such as ibuprofen, help some people.

Muscle strain Pain, tenderness, swelling, and loss of

strength in the affected muscle

R-I-C-E; apply heat when swelling has disappeared.

Stretch and strengthen the affected area.

Plantar fascitis Pain and tenderness in the connective tissue

on the bottom of the foot

Apply ice, take nonsteroidal anti-inflammatory drugs, and

stretch. Wear night splints when sleeping.

Shin splint Pain and tenderness on the front of the lower

leg; sometimes also pain in the calf muscle

Rest; apply ice to the affected area several times a day and

before exercise; wrap with tape for support. Stretch and

strengthen muscles in the lower legs. Purchase good-

quality footwear and run on soft surfaces.

Side stitch Pain on the side of the abdomen Stretch the arm on the affected side as high as possible; if

that doesn’t help, try bending forward while lightening

the abdominal muscles.

Tendinitis Pain, swelling, and tenderness of the affected

area

R-I-C-E; apply heat when swelling has disappeared.

Stretch and strengthen the affected area.



Preventing injuries

Train regularly and stay in condition

Gradually increase the intensity, duration, or

frequency of workouts

Avoid or minimize high-impact activities

Get proper rest between exercise sessions

Drink plenty of fluids

Warm up thoroughly before exercise and

cool down afterward



Preventing injuries

Achieve and maintain a normal range of motion

in joints

Use proper body mechanics

Don’t exercise when you are ill or overtrained

Use proper equipment

Don’t return to your normal exercise program until

athletic injuries have healed



Immediate effects:

Increased levels of neurotransmitters; constant or slightly increased blood flow to the brain.

Increased heart rate and stroke volume (amount of blood pumped per beat).

Increased pulmonary ventilation (amount of air breathed into the body per minute). More air is taken into the lungs with each

breath and breathing rate increases.

Reduced blood flow to the stomach, intestines, liver, and kidneys, resulting in less activity in the digestive tract and less urine

output.

Increased energy (ATP) production.

Increased blood flow to the skin and increased sweating to help maintain a safe body temperature.

Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart;

increased oxygen consumption. As exercise intensity increases, blood levels of lactic acid increase.

Long-term effects:

Improved self-image, cognitive functioning, and ability to manage stress; enhanced learning, memory, energy level, and

sleep; decreased depression, anxiety, and risk for stroke.

Increased heart size and resting stroke volume; lower resting heart rate. Risk of heart disease and heart attack reduced

significantly.

Improved ability to extract oxygen from air during exercise. Reduced risk of colds and upper respiratory tract infections.

Increased sweat rate and earlier onset of sweating, helping to cool the body.

Decreased body fat.

Reduced risk of colon cancer and certain other forms of cancer.

Increased number and size of mitochondria in muscle cells; increased amount of stored glycogen; improved ability to use

lactic acid and fats as fuel. All of these changes allow for greater energy production and power output. Insulin sensitivity

remains constant or improves, helping to prevent type 2 diabetes. Fat-free mass may also increase somewhat.

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In a cardiorespiratory workout, heart rate should increase gradually with a 5-10 minute

warm-up that is under 65% training intensity. Endurance exercise should then last 20-60

minutes with a consistent training intensity above 65% but below 90%, keeping heart

rate in the target heart rate zone. A cool down period of 5-10 minutes allows a return to

resting heart rate.

FITT principle for cardiorespiratory workout:

Frequency: 3-5 days per week

Intensity: 55/65-90% of maximum heart rate, 40/50-85% of heart rate reserve plus

resting heart rate, or an RPE rating of about 12-18 (lower intensities—55-64% of

maximum heart rate and 40-49% of heart rate reserve—are applicable to people who

are quite unfit; for average individuals, intensities of 70-85% of maximum heart rate are

appropriate)

Time (duration): 20-60 minutes (one session or multiple sessions lasting 10 or more

minutes)

Type of activity: Cardiorespiratory endurance exercises, such as walking, jogging,

biking, swimming, cross-country skiing, and rope skipping

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