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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 4

Cardiorespiratory Fitness

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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, 1

Cardiorespiratory fitness (CRF)

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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Factors Affecting Cardiorespiratory Fitness, 2

Question: 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?

Things to consider:

Genes

Health

Cardiorespiratory conditioning

Nutrition

Training

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The Condition of the Cardiorespiratory System, 1

Question: What are the parts of the system that make my muscles go?

Major components of the cardiorespiratory system:

Heart

Lungs

Network of blood vessels (vascular system)

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The Condition of the Cardiorespiratory System, 2

Heart

Acts as a muscle pump to circulate blood

Lungs

Take in oxygen and expel carbon dioxide; exchange takes place in the alveoli

Respiratory system: air passages, lungs, and breathing muscles

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The Condition of the Cardiorespiratory System, 3

Vascular system

Circulates blood to the lungs and around the body

Arteries: carry blood away from the 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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The Condition of the Cardiorespiratory System, 4

Question: When I try to run fast, why does it feel like I can’t breathe?

As exercise intensifies, CO2 and lactate (lactic acid) accumulate

Increased ventilation lowers both

In fit individuals, this effect is lessened

Increased cardiorespiratory system efficiency is directly related to increased training

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FIGURE 4-3 INCREASE IN BREATHING RATE DURING EXERCISE

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The Condition of the Cardiorespiratory System, 5

Question: Can I eat before I exercise?

It depends on the type of exercise

Exercise redirects blood to active muscles

Less blood to the gut to help with digestion

Can result in a “side stitch”

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Energy Production, 1

Question: Can I eat before I exercise?

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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Energy Production, 2

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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The Three Energy Systems, 1

Three energy systems 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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The Three Energy Systems, 2

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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The Three Energy Systems, 3

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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The Three Energy Systems, 4

Question: How is aerobic exercise different, and why is it so important?

To build cardiorespiratory fitness, you’ll need to perform activities that primarily use the oxygen-dependent aerobic energy system

Does not produce ATP fast enough for a brief, all-out intense effort

When oxygen is present, the potential for ATP production increases dramatically, as compared to the other systems

Mitochondria

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FIGURE 4-4 TIME SPAN OF ACTION OF THE THREE ENERGY SYSTEMS

(left): ©Comstock/Getty Images RF; (middle): ©Media Bakery RF; (right): ©RubberBall Productions/Getty Images RF

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Diseases Affecting the Cardiorespiratory System

Question: Can you still achieve cardio fitness if you have something like asthma? Is cardio exercise safe after a heart attack?

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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Genetics

Question: I don’t like to exercise, and neither do my parents. Is my problem genetic?

How much you like exercise is not affected by genes, but genetics may play a role in your ability to get fit

No more than 50% of your ability to improve your cardiorespiratory fitness is inherited

The other half is based on how active you are and what activities you engage in

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Biological Sex

Question: How do men and women differ in getting fit?

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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Use and Age

Question: My dad is 58 and wants to start exercising. Is he too old?

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

Rate of decline is lower in those who exercise on a regular basis

“Use it or lose it”

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Improved Performance, 1

Question: My boyfriend made me do an online fitness survey and it said my VO2 was 41. What does that mean?

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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Improved Performance, 2

Question: Every time I start an exercise program I feel worse! Does it ever get better?

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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Improved Performance, 3

Question: If your heart is a muscle, can you bulk it up?

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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Reduced Risk of Disease, 1

Question: My mom’s doctor told her to walk every day to help lower her blood pressure. Does just walking really work?

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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FIGURE 4-5 SUMMARY OF THE EFFECTS OF CARDIORESPIRATORY EXERCISE

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Reduced Risk of Disease, 2

Question: Will exercise make me live longer?

Regular cardiorespiratory exercise may increase longevity and quality of life

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Healthier Body Composition

Question: How much exercise do I need if I want to lose some serious weight before spring break? What is the best weight-loss exercise?

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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Stress Management and Improved Emotional Wellness

Question: I feel better after exercising. Why is that?

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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Types of Cardiorespiratory Fitness Tests, 1

Question: How do my friend and I figure out who is more fit?

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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Types of Cardiorespiratory Fitness Tests, 2

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

12-minute wheelchair aerobic test

See Lab Activity 4-1

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Types of Cardiorespiratory Fitness Tests, 3

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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Evaluating Assessment Results and Setting Goals, 1

Question: How much can I improve? How much do I really need to improve?

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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Evaluating Assessment Results and Setting Goals, 2

Question: How often should I do an assessment to check for improvement in my cardio fitness? Can I judge my fitness without taking a test?

Achieve goals, then set new ones

Reassess 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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Getting Started

Question: How do I learn to like exercise? Right now, I just don’t.

For a successful cardiorespiratory fitness program:

Reassess 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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Applying the FITT Formula

Question: How do I learn to like exercise? Right now, I just don’t.

Use the FITT formula:

Frequency

Intensity

Time

Type

©Jacom Stephens/Getty Images RF

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The FITT Formula: Frequency, 1

Question: Is it safe to work out every day?

Most guidelines encourage 1–2 days of rest to prevent injury and burnout

Daily is fine if you vary routine, exercises, and intensity

Intensity and frequency need to be balanced

ASCM: 3 days a week for vigorous intensity (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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The FITT Formula: Frequency, 2

Question: How hard should I exercise?

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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The FITT Formula: Frequency, 3

Question: What’s considered moderate activity and vigorous activity?

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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The FITT Formula: Intensity, 1

Other methods for judging intensity:

Heart-rate maximum method (HRmax)

Exercising at a certain percentage of maximum heart rate (MHR)

Target heart rate MHR %

Can also use age, subtracting your age from 220

Target heart-rate range

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The FITT Formula: Intensity, 2

Heart-rate reserve (HRR) method

More complicated but more accurate

Target heart rate [(MHR RHR) %] RHR

RHR determined by counting your 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 the amount of oxygen the body uses during physical activity

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TABLE 4-1 RECOMMENDED STARTING INTENSITY OF EXERCISE BASED ON CURRENT ACTIVITY LEVEL

ACTIVITY LEVEL	HEART-RATE MAXIMUM (HRMAX) METHOD* (%)	HEART-RATE RESERVE (HRR) METHOD* (%)
SEDENTARY	57%–67%	30%–45%
MINIMAL PHYSICAL ACTIVITY	64%–74%	40%–55%
SPORADIC PHYSICAL ACTIVITY	74%–84%	55%–70%
HABITUAL PHYSICAL ACTIVITY	80%–91%	65%–80%
HIGH AMOUNTS OF HABITUAL PHYSICAL ACTIVITY	84%–94%	70%–85%

*The percentage values for heart-rate maximum and heart-rate reserve methods of calculating intensity would be multiplied according to the appropriate formula: Heart-rate maximum (HRmax) MHR % Heart-rate reserve (HRR) [(MHR−RHR) %] RHR

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FIGURE 4-6 INTENSITY LEVELS OF DIFFERENT PHYSICAL ACTIVITIES

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Applying the FITT Formula, 1

Question: What’s the best way to take my heart rate when I’m exercising?

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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Applying the FITT Formula, 2

Question: Doesn’t lower-intensity exercise burn more fat?

What matters is total calories used

Lower intensity uses more fat; higher intensity uses more overall calories and total fat

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FIGURE 4-7 FAT AND CARBOHYDRATE USE DURING EXERCISE

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The FITT Formula: Time

Question: How many hours of cardiorespiratory activity are necessary to be healthy?

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

DHHS: 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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FIGURE 4-8 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 activities

Outside or in the gym

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Putting Together a Complete Workout

Question: Do I really need a warm-up just to go walking with my friends?

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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FIGURE 4-9 CARDIORESPIRATORY WORKOUT

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Making FITT Work for You

Question: I don’t have much time to work out but I still want to get fit. What can I do?

You need to consider your:

Current level of fitness

Schedule

Activity options

Preferences

Goals

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TABLE 4-2 SUMMARY OF RECOMMENDED EXERCISE GUIDELINES

	ACSMa	DHHSb
FREQUENCY	3–5 days/week	Spread throughout the week, across at least 3 days
INTENSITY	57%–94% HRmax 30%–85% HRR	Moderate or vigorous
TIME	20–60 minutes/day, in bouts of 10 or more minutes	150 minutes/week or 75 minutes/week, in bouts of 10 or more minutes
CALORIES	≥150/day	N/A
TYPE	Aerobic activities	70%–85%
NOTES	Longer duration requires less intensity.	Longer duration, moderate or vigorous, brings even greater benefits.

*These are minimum guidelines for health/fitness benefits; additional health benefits are obtained by increasing activity over these levels. Additional activity is recommended for people whose goals include losing weight or maintaining weight loss.

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Making Progress Toward Your Fitness Goals, 1

Question: How long until I can run a 5k?

Choose proper progression

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Making Progress Toward Your Fitness Goals, 2

Question: Do I need a special diet to increase cardio fitness?

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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Making Exercise Safe

Question: I have a cold. Can I still work out?

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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Personal Training Online, in Person, or Somewhere in Between?

Question: How do I know who is a good personal trainer?

Look for certification, experience, and a relevant degree

Ask for references

Check the fees

Read the fine print

Discuss expectations

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Fine-Tuning Your Program to Maintain Success and Enjoyment, 1

Question: Is there anything in particular I should keep track of over time?

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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Fine-Tuning Your Program to Maintain Success and Enjoyment, 2

Question: I get bored easily. Any suggestions?

Investigate boredom-busting technology

Add faster or higher intensity spurts (interval training)

Cross-training

Investigate skill-related sports

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Sticking with Your Program—and Restarting It After a Lapse, 1

Question: How am I supposed to stick with exercise over time? I’ve never had much luck.

Maintaining an exercise program is the hard part

Have a plan to prevent relapses

It takes 6 to 12 weeks before exercise becomes a routine

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Sticking with Your Program—and Restarting It After a Lapse, 2

Question: How do I find more time to exercise?

Keep a time log to identify time to exercise

Fit mini-exercises into the day

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Sticking with Your Program—and Restarting It After a Lapse, 3

Question: 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?

Start back slowly

Focus on progression without increasing too much or too fast

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