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Ch4.pptCHAPTER 4
CARDIORESPIRATORY FITNESS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Learn how your cardiorespiratory system works and what affects its functioning
- Discover the benefits of cardiorespiratory fitness
- Assess your level of cardiorespiratory fitness
- Develop a personalized cardiorespiratory fitness program
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Factors Affecting
Cardiorespiratory Fitness
- Cardiorespiratory fitness (CRF)
- The ability of the circulatory and respiratory systems to sustain physical activity
- Also known as cardiorespiratory endurance, aerobic fitness, or aerobic endurance
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Q
Factors Affecting
Cardiorespiratory Fitness
- Things to consider:
- Genes
- Health
- Cardiorespiratory (CR) conditioning
- Nutrition
- Training
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I have a friend on the track team. I tried running with her once and it was so hard. Why is it so easy for her?
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The Condition of the Cardiorespiratory System
- Major components of the cardiorespiratory (CR) system:
- Heart
- Lungs
- Network of blood vessels (vascular system)
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What are the parts of the system that make my muscles go?
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The Condition of the Cardiorespiratory System
- Heart
- Acts as muscle pump to circulate blood
- Lungs
- Take in oxygen and expel carbon dioxide; exchange takes place in the alveoli
- Respiratory system: air passages, lungs, breathing muscles
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The Condition of the Cardiorespiratory System
- Vascular system
- Circulates blood to lungs and around body
- Arteries: carry blood away from heart
- Veins: carry blood toward the heart
- Capillaries: tiny blood vessels with thin walls; substances can pass between the blood they carry and the surrounding cells and tissues
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FIGURE 4-1 THE CARDIORESPIRATORY SYSTEM
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FIGURE 4-2 CIRCULATION OF OXYGEN AND
CARBON DIOXIDE
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Q
The Condition of the Cardiorespiratory System
- As exercise intensifies, CO2 and lactate (lactic acid) accumulate
- Increased ventilation lowers both
- In fit individuals, this effect is lessened
- Increased CR system efficiency is directly related to increased training
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When I try to run fast, why does it feel like I can’t breathe?
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FIGURE 4-3 INCREASE IN BREATHING RATE
DURING EXERCISE
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The Condition of the Cardiorespiratory System
- It depends on the type of exercise
- Exercise redirects blood to active muscles
- Less blood to the gut to help digest
- Can result in “side stitch”
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Can I eat before I exercise?
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Energy Production
- Energy level versus energy production:
- Adenosine triphosphate (ATP) is fuel for muscles
- Catabolism
- ATP is produced from carbohydrate, fat, or protein
- Carbohydrates are the main source
- Converted to ATP from blood glucose or from carbohydrates stored in the liver and skeletal muscle (glycogen)
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I feel tired all the time. What can I do to get more energy?
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Energy Production
- Carbohydrates (glucose or glycogen) are stored in limited amounts, but are the most readily converted
- Preferred energy source for ATP
- Fats have unlimited storage but do not convert readily to ATP
- Beta-oxidation
- Protein has limited storage; it is inefficient for energy conversion
- Distant third choice for energy
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Energy Production
- The three energy systems that can produce ATP and generate energy:
- ATP/CP energy system
- Short duration, less than 10 seconds
- Glycolytic energy system
- Activities that last longer than 10 seconds
- Aerobic energy system
- Occurring in the presence of oxygen
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Energy Production
- ATP/CP ENERGY SYSTEM
- When the body needs energy fast
- Anaerobic
- Ideally suited for extremely short bouts of activity
- Jumping, throwing, lifting, sprinting
- Can replenish itself rapidly
- Fueled by stored ATP and creatine phosphate (CP)
- Stored creatine is critical
- Red meat is the best source of this compound
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Energy Production
- GLYCOLYTIC ENERGY SYSTEM
- This system will take over when activities last more than 10 seconds
- Anaerobic
- Glycolysis
- Pyruvate (pyruvic acid)
- Can be converted to lactate under certain conditions
- Relatively inefficient at generating ATP
- Best suited for activities that last up to 90 seconds
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Q
Energy Production
- To build cardiorespiratory fitness (CRF), you’ll need to perform activities that primarily use the oxygen-dependent aerobic energy system
- It does not produce ATP fast enough for a brief,
all-out intense effort - When oxygen is present, the potential for ATP production increases dramatically when compared to the other systems
- Mitochondria
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How is aerobic exercise different, and why is it so important?
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FIGURE 4-4 TIME SPAN OF ACTION OF THE THREE ENERGY SYSTEMS
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Q
Diseases Affecting the Cardiorespiratory System
- Asthma and COPD (chronic bronchitis and emphysema)
- Can exercise; but frequency, intensity, duration, and type of exercise may be restricted
- Cardiovascular disease
- Exercise is critical in both primary and secondary prevention
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Can you still achieve cardio fitness if you have something like asthma? Is cardio exercise safe after a heart attack?
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Q
Genetics
- How much you like exercise not affected
by genes, but genetics may play role in your ability to get fit - No more than 50% of your ability to improve your cardio respiratory fitness is inherited
- The other half is based on how active we are and what activities we engage in
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I don’t like to exercise, and neither do my parents. Is my problem genetic?
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Q
Biological Sex
- Men and women have the same ability to increase their levels of cardiorespiratory fitness
- Men can typically achieve a higher absolute level of cardiorespiratory function
- Difference is in size between the sexes
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How do men and women differ in
getting fit?
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Use and Age
- It is never too late to start a fitness program
- A natural result of aging is a steady decline in the functioning of the cardiorespiratory system
- The rate of decline is lower in those who exercise on
a regular basis - “Use it or lose it”
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My dad is 58 and wants to start exercising. Is he too old?
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Q
Improved Performance
- VO2: volume of oxygen consumed over time
- Largely determined by the amount of oxygen you bring into your lungs, which is affected by size
- VO2max: maximum amount of oxygen you can consume during peak exercise
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My boyfriend made me do an online fitness survey and it said my VO2 was 41. What does that mean?
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Q
Improved Performance
- Start gradually
- Over time:
- Your heart muscle will grow stronger
- Your lungs will become more efficient
- Your blood vessels will become more elastic
- Your cells will develop more mitochondria
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Every time I start an exercise program I feel worse! Does it ever get better?
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Improved Performance
- The heart can grow in size (hypertrophy)
- Regular exercise allows the heart muscle to stay flexible
- Greater stroke volume
- Higher cardiac output
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If your heart is a muscle, can you bulk
it up?
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Reduced Risk of Disease
- Positive effects of physical exercise:
- 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 disease (CVD)
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My mom’s doctor told her to walk every
day to help lower her blood pressure.
Does just walking really work?
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FIGURE 4-5 SUMMARY OF THE EFFECTS OF CARDIORESPIRATORY EXERCISE
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Reduced Risk of Disease
- Regular cardiorespiratory exercise may increase longevity and quality of life
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Will exercise make me live longer?
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Healthier Body Composition
- Healthy weight loss is 1–2 pounds per week
- A one-pound change in body weight represents a change of 3,500 calories through diet, exercise, or both
- The best choice of exercise is one that you will
do regularly
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How much exercise do I need if I want to lose some serious weight before spring break? And what is the best weight-loss exercise?
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Q
Stress Management and Improved Emotional Wellness
- Almost any type of physical activity, moderate
in duration and intensity, can cause feelings of elation - Provides distraction
- Increases body temperature
- Changes brain chemistry
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I feel better after exercising. Why is that?
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Types of Cardiorespiratory
Fitness Tests
- Take the same type of CRF assessment
- Lab tests
- Field tests
- Resting heart rate assessment
- The usual point is for motivation
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How do my friend and I figure out who is more fit?
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Types of Cardiorespiratory
Fitness Tests
- LAB TESTS
- Measure VO2 accurately
- Metabolic cart
- FIELD TESTS
- Rockport walk test
- Walk a mile as quickly as possible
- 1.5-mile run/walk test
- 3 minute step test
- See Lab Activity 4-1
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Types of Cardiorespiratory
Fitness Tests
- RESTING HEART RATE
- Measuring your true RHR doesn’t involve exercise at all
- Heart rate is counted for 1 full minute after waking
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Q
Evaluating Assessment Results
and Setting Goals
- Improvement varies
- Aerobic capacity can increase by 10–30%
- It is best to progress no more than 10% a week in frequency, intensity, or time (not all at once)
- Recall the principle of progressive overload
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How much can I improve? How much do I really need to improve?
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Q
Evaluating Assessment Results
and Setting Goals
- Achieve goals, then set new ones
- Re-assess your fitness 4–6 weeks initially and then every 8–12 weeks
- Use your exercise performance as a guide
- Get baseline measurements
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How often should I do an assessment to check for improvement in my cardio fitness? Can I judge my fitness without taking a test?
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Q
Getting Started
- For a successful cardiorespiratory fitness program:
- Apply the FITT formula
- Include activities you enjoy and will stick with
- Finding exercise you like is most important
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How do I learn to like exercise?
Right now, I just don’t.
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Q
Applying the FITT Formula
- Use the FITT formula:
- Frequency
- Intensity
- Time
- Type
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How do I know I’m doing the right things—not going too far, or too fast, or too slow?
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The FITT Formula: Frequency
- Most guidelines encourage 1–2 days of rest to prevent injury and burnout
- Daily is fine if you vary routine, exercises, intensity
- Intensity and frequency need to be balanced
- ASCM: 3 days a week for vigorous intensity (for at least 20 minutes a day) and 5 days a week for moderate intensity
- Bouts of at least 10 minutes count toward the minimum-duration recommendation
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Is it safe to work out every day?
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The FITT Formula: Intensity
- Exercise in your target intensity zone
- Balance with frequency and duration
- Intensity is tied to your personal goals
- Difference between moderate-intensity and vigorous-intensity:
- Two minutes of moderate activity confers the same benefit as one minute of vigorous activity
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How hard should I exercise?
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Q
The FITT Formula: Intensity
- The talk test is a simple method for judging intensity
- Moderate-intensity exercise: you can talk but not sing
- Vigorous-intensity exercise: you can say only a few words before pausing to take a breath
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What’s considered moderate activity and vigorous activity?
More…
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The FITT Formula: Intensity
- Other methods for judging intensity:
- Heart-rate maximum method (HRmax)
- Exercising at certain percentage of maximum heart rate (MHR)
- Target heart rate = MHR × %
- Can also use age; subtracting age from 220
- Target heart-rate range
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More…
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The FITT Formula: Intensity
- Heart-rate reserve (HRR) method
- More complicated but more accurate
- Target heart rate = [(MHR – RHR) × %] + RHR
- RHR determined by counting pulse before you get out
of bed - Rating of perceived exertion (RPE)
- Subjective measure of exercise intensity
- Rate on scale of 6 to 20
- Metabolic equivalents (METs)
- Estimates amount of oxygen body uses during physical activity
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TABLE 4-1 RECOMMENDED STARTING INTENSITY OF EXERCISE BASED ON CURRENT ACTIVITY LEVEL
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FIGURE 4-7 RATING OF PERCEIVED EXERTION
(RPE) SCALE
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Applying the FITT Formula
- Heart-rate monitor
- Fingers on the inside of the wrist at the radial artery or on the neck by the carotid artery
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What’s the best way to take my heart rate when I’m exercising?
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Q
Applying the FITT Formula
- What matters is total calories used
- Lower intensity uses more fat; higher intensity uses more overall calories and total fat
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Doesn’t lower-intensity exercise burn more fat?
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FIGURE 4-8 INTENSITY LEVELS OF DIFFERENT PHYSICAL ACTIVITIES
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FIGURE 4-9 FAT AND CARBOHYDRATE USED
DURING EXERCISE
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Q
The FITT Formula: Time
- Balance time with intensity
- Individual workouts and weekly exercise plan:
- ACSM: moderate-intensity exercise at least 30 minutes/day, 5 or more days/week; or 20 minutes of vigorous exercise, 3 days a week
- HHS: 150 minutes of moderate-intensity or 75 minutes of vigorous intensity (doubling brings even greater health)
- Beware of time spent sitting
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How many hours of cardiovascular activity are necessary to be healthy?
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FIGURE 4-10 RELATIONSHIP BETWEEN EXERCISE TIME AND INTENSITY
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The FITT Formula: Type
- Cardiorespiratory fitness can improve through a variety of activities
- Those that are aerobic, rhythmic, and involve regularly performed work by large muscle groups
- Individual activities and team “pick-up” activities
- Outside or in the gym
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Q
Putting Together a Complete Workout
- No; because you will probably start off slower
and increase speed as you go (you will in fact be warming up) - A workout has three stages:
- Warm-up
- Conditioning
- Cool-down
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Do I really need a warm-up just to go walking with my friends?
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FIGURE 4-11 CARDIORESPIRATORY WORKOUT
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Q
Making FITT Work for You
- You need to consider your:
- Current level of fitness
- Schedule
- Activity options
- Preferences
- Goals
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I don’t have much time to work out but I still want to get fit. What can I do?
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TABLE 4-2 SUMMARY OF RECOMMENDED EXERCISE GUIDELINES
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Q
Making Progress Toward Your Fitness Goals
- Choose proper progression
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How long until I can run for 5 miles?
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Q
Making Progress Toward Your Fitness Goals
- Diet can’t directly increase CRF, but it can go a long way in improving overall health
- Fitness gains come from training
- Diet impacts the quality of training
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Do I need a special diet to increase cardio fitness?
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Making Exercise Safe
- Yes, if you don’t have a fever and your symptoms are from the neck up
- Maybe at a slower pace or for a shorter duration
- If you have the flu, take time off and start back slowly
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I have a cold. Can I still work out?
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Q
Personal Training Online, in Person,
or Somewhere in Between?
- Look for certification and a relevant degree
- Ask for references
- Check the fees
- Read the fine print
- Discuss expectations
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How do I know who is a good personal trainer?
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Q
Fine-Tuning Your Program to Maintain Success and Enjoyment
- Setting goals and tracking progress are good strategies for success
- You can track your miles, minutes, days per week, heart rate, RPE, etc.
- It helps in seeing your progress and in identifying problems
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Is there anything in particular I should keep track of over time?
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Q
Fine-Tuning Your Program to Maintain Success and Enjoyment
- Investigate boredom-busting technology
- Add faster or higher intensity spurts (interval training)
- Cross-training
- Investigate skill-related sports
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I get bored easily. Any suggestions?
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Q
Sticking with Your Program—and Restarting It After a Lapse
- Maintaining an exercise program is the hard part
- Have a plan to prevent relapses
- 6–12 weeks before exercise becomes a routine
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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How am I supposed to stick with exercise over time? I’ve never had much luck.
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Sticking with Your Program—and Restarting It After a Lapse
- Keep a time log to identify time to exercise
- Fit mini-exercises into the day
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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How do I find more time to exercise?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
Q
Sticking with Your Program—and Restarting It After a Lapse
- Start back slowly
- Focus on progression without increasing too much or too fast
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
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I used to exercise but haven’t for a while. What would you recommend for me since I’m just getting back into working out?
Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.
