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Enhancing Cardiorespiratory Endurance for Better Health

Understand the definitions and principles of cardiorespiratory endurance while exploring the key energy systems involved. Learn about training methods, assessment techniques, and physiological adaptations for improved fitness. Enhance your cardiovascular health through proper exercise and fuel utilization.

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Enhancing Cardiorespiratory Endurance for Better Health

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  1. Cardiorespiratory Endurance The ability to perform prolonged large-muscle, dynamic exercise at moderate-to-high levels of intensity

  2. Definitions… • Energy – _________________________ • Fatigue – the inability to do work at a given intensity or duration of activity • Endurance – the ability to exert ______ or do work for a given duration • Training/Conditioning – physical activity designed to fight against fatigue - Principle - Result

  3. Definitions… • Calorie – A unit of measurement of the amount of energy we obtain from a food • Adenosine Triphosphate – The basic for or energy used by all cells

  4. Metabolism – the sum of all chemical processes whereby energy is made available and used by the body

  5. ATP – used to performBiologic Work - Movement

  6. Summary of Energy Systems

  7. Cardiorespiratory Endurance Activity and Fuel Utilization

  8. Cardiorespiratory Endurance Training • Frequency: __to __ days per week. • Intensity: __%-__% of max. heart rate - Max. H.R. = 220-age - Target H. R. = 70%-85% Max. H.R. • Time: 20-60 minutes of continuous aerobic activity

  9. Assessing Cardiorespiratory Endurance (Fitness) • VO2max (maximal oxygen consumption): the highest rate of oxygen consumption during maximum physical effort. • the best overall measurement of the capacity of the cardiorespiratory system. • Expressed as: ___/___/____

  10. 3-Minute Step Test • Equipment: 16.25 inch step, watch, metronome • Step up & down (up-up-down-down) Male: 96 bpm (24 steps/min) Female: 88 bpm (22 steps/min) Males: VO2max = 111.33 – (0.42 x HR) Females: VO2max = 65.81 – (0.1847 x HR) HR = heart rate in bpm. Take HR after 3 minutes of stepping for a 15 second count and times by four

  11. Heart – an amazing pump Heart Rate: rate of contractions Stroke Volume: volume of blood ejected from the heart with each beat Cardiac Output: (__________) volume of blood pumped from the heart per minute

  12. Physiological Change Stronger _________ wall Increased chamber _________ Health Benefit Improved ________ volume __________ resting heart rate Adaptations of CRE TrainingHeart

  13. Physiological Change Increased ability to _________ Increased number of capillaries ________ circulation Health Benefit Enhanced blood flow &  blood pressure Improved O2 and CO2 exchange Alternate avenues of blood flow Adaptations of CRE TrainingArteries

  14. Physiological Change  number of RBC and hemoglobin  blood volume  ___________ _____________ Health Benefit Greater O2 and CO2 carrying capacity Reduced blood viscosity & pressure Greater protection against free radicals Adaptations of CRE Training Blood

  15. Physiological Change Strengthened respiratory muscles Greater surface area of lungs Health Benefit Enhanced O2-CO2 exchange Adaptations of CRE TrainingLungs

  16. Physiological Change Increased ________ concentration Increased fat metabolism enzymes Increased number of ______________ Health Benefit Improved O2-CO2 transport Greater utilization of fat for energy Increased ability to produce energy Adaptations of CRE TrainingMuscles

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