Cardio-Respiratory Cardio-Respiratory EnduranceEndurance

Cardio-Respiratory SystemCardio-Respiratory System

Heart-lung functioningHeart-lung functioningPurpose? to deliver oxygenPurpose? to deliver oxygen

Cardio-Respiratory Endurance Cardio-Respiratory Endurance (CRE, CVE)(CRE, CVE)

The best indicator of overall The best indicator of overall healthhealth

The most important The most important component of physical fitness component of physical fitness and health-related fitnessand health-related fitness

Stroke VolumeStroke VolumeThe amount of blood The amount of blood

pumped from the heart in a pumped from the heart in a single beat single beat (approx. 70ml)(approx. 70ml)

Cardiac OutputCardiac Output

The amount of blood pumped by The amount of blood pumped by the heart in the heart in a minute a minute (approx. 5 (approx. 5 liters at rest--trained or liters at rest--trained or untrained)untrained)CO increases with activity 4 to 6 timesCO increases with activity 4 to 6 times

SV X HR =COSV X HR =CO70ml (SV) x 72 (HR) =5040ml (CO)70ml (SV) x 72 (HR) =5040ml (CO)

Refer to overheadRefer to overhead

Components of the CRE Components of the CRE Exercise PrescriptionExercise Prescription

ModeModeFrequencyFrequency IntensityIntensityDurationDurationProgressionProgression

Modality Modality

Choose activities that:Choose activities that: Involves a Involves a large proportion of muscle masslarge proportion of muscle mass

Maximizes the use of large musclesMaximizes the use of large musclesMinimizes the use of small musclesMinimizes the use of small muscles

InvolvesInvolves whole-body, is repetitive, 20-60 whole-body, is repetitive, 20-60 minutes duration (bike, walk, run etc.)minutes duration (bike, walk, run etc.)

Be Be quantifiable quantifiable with respect to intensitywith respect to intensityEnjoyableEnjoyable

FrequencyFrequency

3 - 5 days / week3 - 5 days / week (non-(non-symptomatic)symptomatic)More or less based on current More or less based on current

fitness levels, age health fitness levels, age health status, and exercise status, and exercise objectives.objectives.

DurationDuration

20 - 60 minutes20 - 60 minutes

Rate of ProgressionRate of Progression

Mileage increases from Mileage increases from week to week should not week to week should not exceed 10%exceed 10%

Specific to individualSpecific to individual

Rate of Progression #2Rate of Progression #2Initial Conditioning StageInitial Conditioning Stage

Intro to programIntro to programImprovement StageImprovement Stage

Predetermined levelPredetermined levelMaintenance StageMaintenance Stage

Keep the acquired fitness Keep the acquired fitness levellevel

Intensity: How HardIntensity: How Hard

How hard does your heart have to How hard does your heart have to work to strengthen it?work to strengthen it?

IntensityIntensity

Typically, Typically, 50/60%- 85%50/60%- 85% of of one’s heart rate reserve one’s heart rate reserve (capability)(capability)

Must tailor intensity to the Must tailor intensity to the individualindividual

4 Procedures for Establishing 4 Procedures for Establishing Intensity #2Intensity #2

Karvonen Method (percentage of heart Karvonen Method (percentage of heart rate reserve)rate reserve)

(RPE) Rate of Perceived Exertion Scale (RPE) Rate of Perceived Exertion Scale shown on p. 105shown on p. 105

Maximal Heart Rate (60-90%)Maximal Heart Rate (60-90%)VO2 (Percentage of Maximum Oxygen VO2 (Percentage of Maximum Oxygen

Consumption)Consumption)

Before Determining CV Before Determining CV IntensityIntensity

Should I see a physician prior to beginning Should I see a physician prior to beginning a regular aerobic workout plan? a regular aerobic workout plan?

Lab 1D answered this questionLab 1D answered this question

Appropriate Intensities (Based Appropriate Intensities (Based on Karvonen)on Karvonen)

Low fitness = 40, Low fitness = 40, 60,60, 75% of HRR 75% of HRRAverage fitness = 60, Average fitness = 60, 75,75, 85% of 85% of

HRRHRRHigh fitness = 70, High fitness = 70, 8080, 90% of HRR, 90% of HRRTwo or more risk factors =50, Two or more risk factors =50, 60, 60,

70%70%Asthmatics = 50, Asthmatics = 50, 6060, 75% of HRR, 75% of HRR

Karvonen MethodKarvonen MethodShow example on the boardShow example on the boardWork on boardWork on boardHand out Karvonen worksheetHand out Karvonen worksheetKeep worksheet for later use Keep worksheet for later use

with Rockport Walk Testwith Rockport Walk Test

Recording Information On Your Recording Information On Your CardCard

Record info on your cardRecord info on your card____% =____BPM /6 = ___(10 sec ct.)____% =____BPM /6 = ___(10 sec ct.)____% =____BPM /6 = ___(10 sec ct.)____% =____BPM /6 = ___(10 sec ct.)____% =____BPM /6 = ___(10 sec ct.)____% =____BPM /6 = ___(10 sec ct.)

Circle your targetCircle your target

Rate of Perceived Exertion Rate of Perceived Exertion (RPE)(RPE)

Appropriate alternative to heart ratesAppropriate alternative to heart ratesRecommended whenRecommended when

pregnantpregnant taking BP medicationstaking BP medications

Appropriate exercising intensities: Appropriate exercising intensities: 12 - 16 12 - 16 (somewhat hard to hard)(somewhat hard to hard) on the 20 point on the 20 point scale.scale.

I Want To Become A JoggerI Want To Become A Jogger

Determine and monitor HR (intensity)Determine and monitor HR (intensity)Get used to walking regularly at Get used to walking regularly at

appropriate intensityappropriate intensityWork up to at least 30 minutes, 3 to 5 Work up to at least 30 minutes, 3 to 5

times per weektimes per week Walk 5 minutes, jog one minute ... (30 Walk 5 minutes, jog one minute ... (30

minutes) minutes) Walk 4 minutes, jog 1, etc. Walk 4 minutes, jog 1, etc.

VO2 MaximumVO2 Maximum

Maximum volume of oxygen Maximum volume of oxygen consumed while exercisingconsumed while exercising

Indicator of how strong the heart isIndicator of how strong the heart isIs measured in ml/kg/minIs measured in ml/kg/minNormal VO2 for college age is Normal VO2 for college age is 38-4638-46

ml/kg/minml/kg/minRockport walk test is an indirect way Rockport walk test is an indirect way

of determining VO2 max.of determining VO2 max.

VO2 #2VO2 #2

After 25, VO2 declines almost 1% per yearAfter 25, VO2 declines almost 1% per yearVO2 potential is genetically determinedVO2 potential is genetically determinedBed-ridden:Bed-ridden: 3.53.5Lance Armstrong: Lance Armstrong: 70 - 80 70 - 80 ml/kg/minml/kg/minSome say Some say “I just can’t get enough air in, it “I just can’t get enough air in, it

must be my lungs”... It’s really related to must be my lungs”... It’s really related to your heart!!!your heart!!!

If Your Goal Is Weight Loss In If Your Goal Is Weight Loss In Addition To Strengthening The Addition To Strengthening The

HeartHeart In order In order to lose weight, caloric expenditure to lose weight, caloric expenditure

must be greater than caloric inputmust be greater than caloric input Intensity:Intensity: 50/60% - 85% 50/60% - 85%FrequencyFrequency: : Five days per week or moreFive days per week or moreDuration:Duration: 45 minutes or more45 minutes or moreMode:Mode: Walk, run, swim, bike, row Walk, run, swim, bike, row

machines etc.machines etc.

Make It Fun!Make It Fun!

Create contests and gamesCreate contests and gamesKeep a log of activityKeep a log of activity

Benefits of Cardio-Respiratory Benefits of Cardio-Respiratory Endurance TrainingEndurance Training

Reduces the risk of :Reduces the risk of :Dying prematurelyDying prematurelyDying from heart diseaseDying from heart diseaseDeveloping diabetesDeveloping diabetesDeveloping high blood Developing high blood

pressurepressure

Benefits of Cardio- Benefits of Cardio- Respiratory Endurance Respiratory Endurance

Training #2Training #2 Increases blood volumeIncreases blood volume Increases stroke volumeIncreases stroke volume Increases VO2Increases VO2Decreases resting heart rateDecreases resting heart rateDecreases recovery timeDecreases recovery timeControl body weightControl body weight

Benefits of Cardio- Respiratory Benefits of Cardio- Respiratory Training #3Training #3

Reduces depression Reduces depression Reduces stress and anxietyReduces stress and anxiety

**Blood Doping**Blood Doping

Involves any means to Involves any means to increase total increase total volume of red blood cellsvolume of red blood cells

When red blood cell count increases, When red blood cell count increases, oxygen carrying capabilities increaseoxygen carrying capabilities increase

Two methods:Two methods:Transfusion from a matched donerTransfusion from a matched doner Infusion of your own blood (blood has been Infusion of your own blood (blood has been

harvested, frozen, and reinfused)harvested, frozen, and reinfused)

**Blood Doping Process**Blood Doping Process

Withdraw 800-1200 ml of bloodWithdraw 800-1200 ml of bloodFreeze (15% cells lost as opposed to 40% Freeze (15% cells lost as opposed to 40%

when refrigerated)when refrigerated)Wait 6 to 10 weeks to reinfuseWait 6 to 10 weeks to reinfuseTime infusion to the eventTime infusion to the event

**Risks Associated with Blood **Risks Associated with Blood DopingDoping

Overloads the CV systemOverloads the CV systemGreater viscosity of blood (leads to Greater viscosity of blood (leads to

clotting)clotting)Mis-matched bloodMis-matched bloodFever, chillsFever, chillsHIV, Hepatitis B and CHIV, Hepatitis B and C

**Blood Doping Results**Blood Doping Results

VO2 increased by 9%VO2 increased by 9%Treadmill performance improved 23%Treadmill performance improved 23%Effects last up to 16 days but begins to Effects last up to 16 days but begins to

decline after 7 daysdecline after 7 days