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Chapter 6

CHAPTER. OUTLINE. Chapter 6. Basic Cardiorespiratory Physiology. Benefits of Aerobic Training. Physical Fitness Assessment. Cardiorespiratory Exercise Prescription. Adhering to a Lifetime Exercise Program. Cardiorespiratory Endurance.

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Chapter 6

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  1. CHAPTER OUTLINE Chapter 6 Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Cardiorespiratory Endurance

  2. Cardiorespiratory endurance: The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity Oxygen uptake (VO2): Amount of oxygen consumed by the body Maximal oxygen uptake (VO2max): Maximum amount of oxygen the body is able to use per minute of physical activity, expressed in l/min or ml/kg/min; the best indicator of cardio-respiratory or aerobic fitness Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms

  3. Aerobic Exercise: Exercise that requires oxygen to produce the necessary energy (ATP) to carry out the activity Anaerobic Exercise: Exercise that does not require oxygen to produce the necessary energy (ATP) to carry out the activity Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms

  4. 6.9 Physical Activity Pyramid Minimize inactivity Strength and Flexibility: 2–3 days/week Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week Physical activity: Accumulate 60 minutes nearly every day

  5. Higher maximal oxygen uptake Increase in the oxygen-carrying capacity of the blood Decrease in resting heart rate and an increase in cardiac muscle strength Lower heart rate at given workloads Increase in number and size of the mitochondria Increase in the number of functional capillaries Faster recovery time Lower blood pressure and blood lipids An increase in fat-burning enzymes Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Benefits of Aerobic Training

  6. 6.1 Average Resting and Maximal Cardiac Output, Stroke Volume, and Heart Rate for Males

  7. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Critical Thinking • Should fitness testing be a part of your fitness program? Why or why not? • Are there benefits to pre-participation fitness testing, or should fitness testing be done at a later date?

  8. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Reasons to Assess Fitness • To educate participants regarding present fitness levels and compare them to health fitness and physical fitness standards • To motivate individuals to participate in exercise programs • To provide a starting point • To evaluate improvements achieved through exercise programs and make adjustments • To monitor changes in fitness throughout the years

  9. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program “ Quote Exercise is the closest thing we’ll ever get to the miracle pill that everyone is seeking. It brings weight loss, appetite control, improved mood and self-esteem, an energy kick, and longer life by decreasing the risk of heart disease, diabetes, stroke, osteoporosis, and chronic disabilities.”[ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3]

  10. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Oxygen Uptake • Absolute: Expressed in liters per minute (l/min) • Used to determine energy (caloric) expenditure • Each liter of oxygen consumed by the body burns about 5 calories • Relative: Expressed in milliliters per kilogram of body weight per minute (ml/kg/min) • Used to determine cardiorespiratory endurance fitness categories

  11. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Components ofOxygen Uptake (VO2) • Heart rate (HR) • Stroke volume (SV) - Arteriovenous oxygen difference (a-vO2diff)

  12. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Equation to Determine VO2 VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000

  13. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Resting Oxygen Uptake • Example • SV = 79 ml • HR = 76 bpm • a-vO2diff = 5 ml/100 cc VO2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min

  14. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Maximal Oxygen Uptake (VO2max) • Example • HR = 190 bpm • SV = 120 ml • a-vO2diff = 15 ml/100 cc VO2max in l/min =(190 x 120 x 5) ÷ 100,000 = 3.42 l/min

  15. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2 Conversion:Absolute to Relative • l/min (absolute VO2) to ml/kg/min (relative VO2) • Multiply l/min by 1000 and divide by body weight in kg (1 kg = 2.2046 lbs) • Example: • BW = 70 kg (154.3 lbs) • VO2max = 3.42 l/min • VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min

  16. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2 Conversion:Relative to Absolute • Can you convert VO2 from ml/kg/min to l/min? • VO2max = 54 ml/kg/min • BW = 60 kg • Answer • VO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min

  17. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Critical Thinking • Your relative maximal oxygen uptake can be improved without engaging in an aerobic exercise program. How can you accomplish this? • Would you benefit from doing so?

  18. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program VO2max Assessment • Direct gas analysis (oxygen consumption) • Indirect methods (to estimate VO2max) • 1.5-mile run test • 1.0-mile walk test • Step test • Astrand-Ryhming test • 12-min swim test (estimates cardiorespiratory endurance fitness category)

  19. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 1.5-Mile Run Test • Estimates VO2max based on how fast an individual is able to jog/run a 1.5-mile course • Test should be limited to individuals who have been cleared for exercise • Not recommended for unconditioned beginners or men over 45 and women over 55 without medical clearance

  20. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 1.0-Mile Walk Test • Estimates VO2max based on a predicting equation that requires the time it takes to walk a 1.0-mile course, exercise heart rate, body weight, and gender

  21. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Step Test • Estimates VO2max based on a 3-minute step (16 1/4"-high) test and a 15-second heart rate taken between 5 and 20 seconds into recovery

  22. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Astrand-Ryhming Test • Estimates VO2max based on a 6-minute bicycle ergometer test according to gender, work load, exercise heart rate, age, and body weight

  23. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program 12-Minute Swim Test • Determines cardiorespiratory fitness category according to the distance swam in 12 minutes • Test should be limited to skilled/conditioned swimmers • Considered a maximal test, thus medical clearance is recommended

  24. 6.8 Cardiorespiratory Fitness Categoryaccording to Maximal Oxygen Uptake • After obtaining your maximal oxygen uptake, you can determine your current level of cardiorespiratory fitness by consulting this table

  25. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Quote “ No drug in current or prospective use holds as much promise for sustained health as a lifetime program of physical exercise.”[W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208]

  26. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Predicting Caloric Expenditure from Oxygen Uptake • The human body burns about 5 calories for each liter of oxygen consumed • A person with a VO2max of 3.5 l/min exercising at 60% of maximum uses 2.1 (3.5 X .60) liters of oxygen per minute and burns 10.5 (2.1 X 5) calories per minute of physical activity • Using this principle, one can determine the total caloric expenditure of a given session of physical activity

  27. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Predicting Caloric Expenditure from Oxygen Uptake • One pound of fat represents 3,500 calories • At 10.5 calories per minute, a person needs to exercise for a total of 333 minutes (3,400/10.5) to burn the equivalent of one pound of fat • Lab 6B provides guidelines to determine the caloric expenditure of physical activity at any heart rate between 120 and 170 beats per minute

  28. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program CardiorespiratoryExercise Prescription • Use FITT variables • Frequency (how often you exercise) • Intensity (how hard you exercise) • Type (mode of exercise) • Time (duration of exercise)

  29. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • A wide variation in physiological responses exists between individuals who follow similar training programs • Heredity plays a crucial role in how each person responds and improves following an exercise program

  30. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • Principle of individuality: • Studies have documented that some individuals readily experience improvements in fitness (responders), whereas others exhibit small or no improvements at all (nonresponders) following similar exercise training programs • As an average, VO2max increases between 15 and 20% following several months of aerobic training • Individual responses can range from 0 (in a few selected cases) to more than 50% improvement

  31. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • Nonresponders constitute less than 5% of exercise participants • Lack of cardiorespiratory endurance improvements among nonresponders might be related to low levels of leg strength • A lower body strength-training program has been shown to help nonresponders improve VO2max through aerobic exercise

  32. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Responders vs. Nonresponders • If cardiorespiratory fitness doesn’t improve as expected, do not get discouraged: make it a priority to be physically active every day • Besides regular exercise, lifestyle behaviors like walking, taking stairs, cycling to work, parking farther from the office, household tasks, gardening, and yard work provide substantial benefits • Monitoring physical activity and exercise habits should be used in conjunction with fitness testing to evaluate compliance • It is through increased daily physical activity that responders and nonresponders reap the health benefits that improve quality of life

  33. Intensity: How hard a person has to exercise to improve or maintain fitness Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term

  34. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity • Training Intensity (TI): 40 to 85% of heart rate reserve (HRR) • Low = 40 to 50% • Moderate = 50 to 60% • High = 60 to 85% • HRR = Maximal HR (MHR) – resting HR (RHR) • Estimated MHR = 220 – age • Intensity = (HRR x TI) + RHR

  35. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Training Intensity • 40% TI = (HRR x .40) + RHR • 50% TI = (HRR x .50) + RHR • 60% TI = (HRR x .60) + RHR • 85% TI = (HRR x .85) + RHR

  36. Example Age = 20 RHR = 68 MHR: 220 – 20 = 200 bpmHRR= 200 – 68 = 132 beats 40% TI = (132 X .40) + 68 = 121 bpm50% TI = (132 X .50) + 68 = 134 bpm60% TI = (132 X .60) + 68 = 147 bpm85% TI = (132 X .85) + 68 = 180 bpm Low-intensity training zone:121 to 134 bpm Moderate-intensitytraining zone:134 to 147 bpm High (optimal) training zone:147 to 180 bpm Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Intensity

  37. 6.6 Cardiorespiratory Fitness Category According to Maximal Oxygen Uptake • To improve your cardiorespiratory fitness, maintain your heart rate between the 60 and 85% training intensities

  38. 6.7 Key Term • Rate of perceived exertion (RPE): A perception scale to monitor or interpret the intensity of aerobic exercise

  39. Mode: Form or type of exercise Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term

  40. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription • Mode or type of exercise = Aerobic • Uses major muscles of the human body • Rhythmic and continuous in nature • Maintain heart rate in the proper training zone during exercise • Examples: walking, jogging, cross-country skiing, cycling, aerobics, swimming, water aerobics, stair climbing

  41. Duration: Time or length of each exercise session Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Terms

  42. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription • Duration or time = 20 to 60 minutes per session • At about 85% of HRR = 20 to 30 minutes • At 50% HRR = 30 to 60 minutes • Accumulating 30 minutes of moderate-intensity physical activity also provides benefits; about 57% of those derived through a 30-minute continuous work out • For weight management, 60 minutes of physical activity on most days of the week are recommended

  43. Frequency: How many times per week a person engages in an exercise session Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Key Term

  44. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Exercise Prescription • Frequency of exercise • For VO2max (and health) improvements, 3 to 5 days per week • VO2max improvements are minimal when training is conducted more than 5 days per week • For health benefits, accumulate 30 minutes of moderate-intensity physical activity on most days of the week • For weight management, accumulate 60 minutes of physical activity on most days of the week

  45. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Critical Thinking • Kate started an exercise program last year as a means to lose weight and enhance body image. She now runs over 6 miles every day, works out regularly on stair climbers and elliptical machines, strength-trains daily, participates in step aerobics 3 times per week, and plays tennis or racquetball twice a week. Will you evaluate her program and make suggestions for improvements?

  46. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise • Set aside a regular time for exercise • Exercise early in the day • Select aerobic activities you enjoy • Combine different activities (cross-train) • Use proper clothing and equipment

  47. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise • Find a friend or group of friends to exercise with • Set goals and share them with others • Purchase a pedometer (step counter) and attempt to accumulate 10,000 steps each day • Don’t become a chronic exerciser • Exercise in different places and facilities

  48. Basic Cardiorespiratory Physiology Benefits of Aerobic Training Physical Fitness Assessment Cardiorespiratory Exercise Prescription Adhering to a Lifetime Exercise Program Getting Started and Adhering to Lifetime Exercise • Exercise to music • Keep a regular record of your activities • Conduct periodic assessments • Listen to your body • If a health problem arises, see a physician

  49. Running the Extra Mile

  50. End of Chapter

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