FW190 Cardiovascular Endurance

Chapter
3
Copyright © 2017 McGraw-Hill Education. All rights reserved.
No reproduction or distribution without the prior written consent of McGraw-Hill Education.
1

 Ahead:
 Basic Physiology of Cardiorespiratory
Endurance Exercise
 Benefits of Cardiorespiratory
Endurance Exercise
 Assessing Cardiorespiratory Fitness
 Developing a Cardiorespiratory Endurance
Program
 Exercise Safety and Injury Prevention
2

 Cardiorespiratory system: system
that circulates blood through the body;
consists of the heart, blood vessels, and
respiratory system
© Stephen Barnes/Northern Ireland / Alamy
3

 Heart
 Fist-sized muscle with four chambers
 Pulmonary circulation: circulatory system that
moves blood between the heart and the lungs;
controlled by the right side of the heart
 Systemic circulation: circulatory system that
moves blood between the heart and the rest of the
body; controlled by the left side of the heart
4

 Heart
 Waste-laden, oxygen-poor blood travels through
venae cavae into the heart’s right upper chamber,
or atrium
▪ Venae cavae: large veins through which blood is returned
to the right atrium of the heart
▪ Atrium: one of the two upper chambers of the heart in
which blood collects before passing to the ventricles
5

 Heart
 After the right atrium fills, it contracts and pumps
blood into the heart’s right lower chamber, or
ventricle
▪ Ventricle: one of the two lower chambers of the heart from
which blood flows through arteries to the lungs and other
parts of the body
 Diffusion: process of oxygen moving from lungs
to the blood and carbon dioxide moving from blood
to the lungs
6

 Heart
 Aorta: the body’s large artery, which receives blood
from the left ventricle and distributes it to the body
 Systole: contraction of the heart
 Diastole: relaxation of the heart
 Blood pressure: the force exerted by the blood on
the walls of the blood vessels; created by the
pumping action of the heart
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8

 Blood vessels
 Classified by size and function
 Veins: vessels that carry
blood to the heart
 Arteries: vessels that carry
blood away from the heart
© Michael Heffernan/Getty Images
9

 Blood vessels
 Endothelial cells: cells lining the blood vessels
 Nitric oxide: a gas released by the endothelial cells
to promote blood flow
 Capillaries: very small blood vessels that distribute
blood to all parts of the body
 Coronary arteries: pair of large blood vessels that
branch off the aorta and supply the heart muscle
with oxygenated blood
10

 Respiratory system
 Respiratory system: the lungs, air passages, and
breathing muscles; supplies oxygen to the body
and removes carbon dioxide
 Alveoli: tiny air sacs in the lungs that allow the
exchange of oxygen and carbon dioxide between
the lungs and blood
11

 Cardiorespiratory system at rest
and during exercise
 At rest, your heart beats at a rate of about 50 to 90
beats per minute, and you take about 12 to 20
breaths per minute
▪ Stroke volume: amount of blood the heart pumps with
each beat
▪ Cardiac output: amount of blood pumped by the heart
each minute; a function of heart rate and stroke volume
12

 Metabolic rate: rate at which the body
uses energy
 Energy from food
 Carbohydrates, fats, and proteins
▪ Glucose: simple sugar that circulates in blood and is used
by cells to fuel ATP production
▪ Glycogen: complex carbohydrate stored in the liver and
skeletal muscles; the major fuel source during most forms
of intense exercise; the storage form of glucose
13

 ATP (adenosine triphosphate):
the energy “currency” of cells
 Adenosine triphosphate: energy source for
cellular processes
 Cells store small amount of ATP
 When they need more, they create it through
chemical reactions using the body’s stored fuels—
glucose, glycogen, and fat
14

 Immediate (“explosive”) energy system:
supplies energy to muscle cells through
breakdown of cellular stores of ATP and CP
© Cultura RM/Edwin Jimenez/Getty Images
15

 Nonoxidative (anaerobic) energy system:
supplies energy to muscle cells through
breakdown of muscle stores of glucose and
glycogen
 Anaerobic: occurring in the absence of oxygen
 Lactic acid: metabolic acid resulting from the
metabolism of glucose and glycogen
16

 Oxidative (aerobic) energy system:
supplies energy to cells through breakdown
of glucose, glycogen, and fats; also called the
aerobic system
 Aerobic: dependent on the presence of oxygen
 Mitochondria: cell structures that convert the
energy in food to a form the body can use
17

 Maximal oxygen consumption (V̇ O2max):
highest rate of oxygen consumption an
individual is capable of during maximum
physical effort, reflecting the body’s ability to
transport and use oxygen
 Measured in milliliters of oxygen used per minute
per kilogram of body weight
18

 Energy systems in combination
 Intensity and duration of exercise determines
which
energy system predominates
 Physical fitness and energy production
 Fitness program should target the energy system
most important to your goals
 Cardiorespiratory system is the key to overall
fitness
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ENERGY
SYSTEM *
DURATION OF
ACTIVITY FOR
WHICH SYSTEM
PREDOMINATES
INTENSITY OF
ACTIVITY FOR
WHICH SYSTEM
PREDOMINATES
RATE OF ATP
PRODUCTION
FUEL
OXYGEN
USED?
SAMPLE
ACTIVITIES
IMMEDIATE 0-10 seconds High Immediate,
very rapid
Adenosine
triphosphate
(ATP), creatine
phosphate (CP)
No Weight lifting,
picking up a bag
of groceries
NONOXIDATIVE 10 seconds-
2 minutes
High Rapid Muscle stores of
glucose and
glycogen
No 400-meter run,
running up
several flights of
stairs
OXIDATIVE Less than
2 minutes
Low to moderately
high
Slower, but
prolonged
Body stores of
glycogen,
glucose, fat, and
protein
Yes 1500-meter run,
30-minute walk,
standing in line
for a long time
*For most activities, all three systems contribute to energy production; the duration and intensity of the activity determine which system
predominates.
SOURCE: Adapted from Brooks, G. A., et al. 2005. Exercise Physiology: Human Bioenergetics and Its Applications, 4th ed. New York: McGraw-Hill.
20

 Cardiorespiratory endurance exercise
helps the body:
 Become more efficient
 Cope better with
physical challenges
 Resist chronic
diseases
© Blend Images / Alamy
21

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22

 Endurance exercises enhance heart health
 Maintaining or increasing the heart’s blood and
oxygen supply
 Improving the heart muscle’s function
 Strengthening the heart’s contractions
 Increasing the heart’s cavity size
 Increasing blood volume
 Reducing blood pressure
23

 Cardiorespiratory training improves metabolism
 Increases capillaries in muscles
 Trains muscles to make the
most of oxygen and fuel
 Increases size and number of
mitochondria
 Prevents glycogen depletion
© Paul Burns / Digital Vision /
Getty Images RF
24

 Cardiovascular diseases
 Cancer
 Type 2 diabetes
 Osteoporosis
 Inflammation: body’s response to tissue and
cell damage, environmental poisons, or poor
metabolic health
 Deaths from all causes
 Physically fit people have reduced risk of dying
prematurely
25

 Better control of body fat
 Regular exercise increases daily calorie expenditure
 Exercise increases resting metabolic rate
 Improved immune function
 Immune system: physiological processes that
protect us from diseases
 Improved psychological and emotional
well-being
26

SOURCE: Wen, M., et al. 2014. Physical activity and mortality among middle-aged and
older adults in the United States. Journal Physical Activity & Health. 11(2): 303–312
27

 Choosing an assessment test
 1-Mile Walk Test:
▪ Measures the amount of time it takes to complete one mile
of brisk walking and the heart rate at the end of the walk
▪ Fast time and low heart rate indicate high
cardiorespiratory endurance
 3-Minute Step Test
▪ Measures how long it takes the pulse to return to normal
after three minutes of stepping exercise
28

 Choosing an assessment test
 1.5-Mile Run-Walk Test
▪ Oxygen consumption increases with speed
 Beep Test
▪ A prerecorded series of tones sound off at faster and faster
intervals, and the exerciser must keep up with the beeps
29

 Monitoring your heart rate
 Measure your heart rate using a heart rate monitor
or by counting your pulse beats
▪ Carotid artery (neck)
▪ Radial artery (wrist)
 Interpreting Your Score
30

31
Courtesy Robin Mouat

 Set realistic goals
 Set starting frequency,
intensity, and duration of
exercise at appropriate levels
 Choose suitable activities
 Warm up and cool down
 Adjust your program as
fitness improves
© Tetra Images / Alamy RF
32

 Set “SMART” goals
 Specific
 Measurable
 Attainable
 Realistic
 Time frame–specific
33

 Frequency of training
 Experts recommend 3 to 5 days per week
 Intensity of training
 Target heart rate zone: heart rates that should be
reached and maintained during cardiorespiratory
exercise to obtain training effects
 Heart rate reserve: difference between maximum
heart rate and resting heart rate
34

 Intensity of training
 MET: unit of measure that represents body’s resting
metabolic rate
 Ratings of perceived exertion (RPE): system of
monitoring exercise intensity based on assigning a
number to the subjective perception of target
intensity
 Talk test
35

AGE (years)
TARGET HEART
RATE ZONE (bpm)*
15-SECOND
COUNT (beats)
20−24 127-180 32-45
25−29 124-176 31-44
30−34 121-171 30−43
35−39 118−167 30−42
40−44 114−162 29−41
45−49 111−158 28−40
50−54 108−153 27−38
55−59 105−149 26−37
60−64 101−144 25−36
65+ 97−140 24−35
*Target heart rates lower than those shown here are appropriate for individuals with a very low initial level
of fitness. Ranges are based on the following formula: target heart rate = 0.65 to 0.90 of maximum heart
rate, assuming maximum heart rate = 220 − age.
36

ACTIVITY METs CALORIC METs EXPENDITURE PER MINUTE
Rest 1 1.2
Light housework 2-4 2.4−4.8
Bowling 2−4 2.5−5
Walking 2−7 2.5−8.5
Archery 3−4 3.7−5
Dancing 3−7 3.7−8.5
Hiking 3−7 3.7−8.5
Horseback riding 3−8 3.7−10
Cycling 3−8 3.7−10
Basketball (recreational) 3−9 3.7−11
Swimming 4−8 5−10
Tennis 4−9 5−11
Fishing (fly, stream) 5−6 6−7.5
In-line skating 5-8 6−10
Skiing (downhill) 5−8 6−10
Rock climbing 5−10 6−12
Scuba diving 5−10 6−12
Skiing (cross-country) 6−12 7.5−15
Jogging 8−12 10−15
NOTE: Intensity varies greatly with effort, skill, and motivation.
SOURCE: Adapted from American College of Sports Medicine. 2013. ACSM's Guidelines for Exercise Testing and
Prescription, 9th ed. Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health.
37

SOURCE: Pick, H. L., ed. 1978. Psychology from
Research to Practice. Kluwer Academic/Plenum
Publishing Corporation. With kind permission of
Springer Science and Business Media and the author.
38

 Time (duration) of training
 Total duration of 20 to 60 minutes per day
recommended
 Type of activity
 Cardiorespiratory endurance exercises include
activities that involve rhythmic use of large-muscle
groups for an extended period of time
39

 Warm-up session should
include low-intensity, whole
body movements similar to
those in the activity that will
follow
 Cooling down returns the
body to a non-exercising
state
© keepics / Alamy
40

 You must increase the intensity, frequency,
and duration of exercise carefully to avoid
injury and overtraining
 Keep an exercise log or training diary
 Be aware of the pros and cons of interval
training for rapid improvement
41

METHOD
MODERATE
INTENSITY
VIGOROUS
INTENSITY
Percentage of maximum heart
rate
55−69% 70−90%
Heart rate reserve 40−59% 60−85%
Rating of perceived exertion 12−13 (somewhat hard) 14−16 (hard)
Talk test Speech with some difficulty Speech limited to short phrases
42

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STAGE/WEEK
FREQUENCY
(days/week)
INTENSITY*
(beats/minute)
TIME
Duration in minutes)
Initial stage
1 3 120-130 15-20
2 3 120-130 20-25
3 4 130-145 20-25
4 4 130-145 25-30
Improvement stage
5-7 3-4 145-160 25-30
8-10 3-4 145-160 30-35
11-13 3-4 150-165 30-35
14-16 4-5 150-165 30-35
17-20 4-5 160-180 35-40
21-24 4-5 160-180 35-40
Maintenance stage
25+ 3-5 160-180 20-60
*The target heart rates shown here are based on calculations for a healthy 20-year-old with a resting heart rate of 60 beats per minute; the
program progresses from an initial target heart rate of 50% to a maintenance range of 70-85% of heart rate reserve.
SOURCE: Adapted from American College of Sports Medicine, 2013. ACSM's Guidelines for Exercise Testing and Prescription, 9th ed.
Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins Health. Reprinted with permission from the publisher.
44

 Continue at the same intensity at least three
nonconsecutive days per week
 Cross-training: alternating two or more
activities to improve a single component of
fitness
45

 Hot weather and heat stress
 Dehydration: excessive loss of body fluid
 Heat cramps: sudden muscle spasms and pain
associated with intense exercise in hot weather
 Heat exhaustion: illness resulting from exertion in
hot weather
 Heatstroke: a severe and often fatal heat illness
characterized by significantly elevated core body
temperature
46

47

 Cold weather
 Hypothermia: low body temperature due to
exposure to cold conditions
 Frostbite: freezing of body tissues characterized by
pallor, numbness, and a loss of cold sensation
 Wind chill: measure of how cold it feels based on
the rate of heat loss from exposed skin caused by
cold and wind
 Poor air quality
48

 Consult a physician for the following:
 Head and eye injuries
 Possible ligament injuries
 Broken bones
 Internal disorders such as chest pain, fainting,
and heat intolerance
49

 Managing minor exercise injuries
 For cuts and scrapes, stop the bleeding and
clean the wound
 For injuries to muscles and joints, use RICE
▪ Rest
▪ Ice
▪ Compression
▪ Elevation
50

INJURY SYMPTOMS TREATMENT
Blister Accumulation of fluid in one spot under the
skin
Don't pop or drain it unless it interferes too much with your
daily activities. If it does pop, clean the area with
antiseptic and cover with a bandage. Do not remove the
skin covering the blister.
Bruise (contusion) Pain, swelling, and discoloration R-I-C-E: rest, ice, compression, elevation.
Fracture and/or
dislocation
Pain, swelling, tenderness, loss of function,
and deformity
Seek medical attention, immobilize the affected area, and
apply cold.
Joint sprain Pain, tenderness, swelling, discoloration, and
loss of function
R-I-C-E; apply heat when swelling has disappeared. Stretch
and strengthen affected area.
Muscle cramp Painful, spasmodic muscle contractions Gently stretch for 15−30 seconds at a time and/or massage
the cramped area. Drink fluids and increase dietary salt
intake if exercising in hot weather.
CONTINUED…
51

INJURY SYMPTOMS TREATMENT
Muscle soreness or
stiffness
Pain and tenderness in the affected muscle Stretch the affected muscle gently; exercise at a low
intensity; apply heat. Nonsteroidal anti-inflammatory
drugs, such as ibuprofen, help some people.
Muscle strain Pain, tenderness, swelling, and loss of
strength in the affected muscle
R-I-C-E; apply heat when swelling has disappeared.
Stretch and strengthen the affected area.
Plantar fascitis Pain and tenderness in the connective tissue
on the bottom of the foot
Apply ice, take nonsteroidal anti-inflammatory drugs, and
stretch. Wear night splints when sleeping.
Shin splint Pain and tenderness on the front of the lower
leg; sometimes also pain in the calf muscle
Rest; apply ice to the affected area several times a day and
before exercise; wrap with tape for support. Stretch and
strengthen muscles in the lower legs. Purchase good-
quality footwear and run on soft surfaces.
Side stitch Pain on the side of the abdomen Stretch the arm on the affected side as high as possible; if
that doesn’t help, try bending forward while lightening
the abdominal muscles.
Tendinitis Pain, swelling, and tenderness of the affected
area
R-I-C-E; apply heat when swelling has disappeared.
Stretch and strengthen the affected area.
52

 Preventing injuries
 Train regularly and stay in condition
 Gradually increase the intensity, duration, or
frequency of workouts
 Avoid or minimize high-impact activities
 Get proper rest between exercise sessions
 Drink plenty of fluids
 Warm up thoroughly before exercise and
cool down afterward
53

 Preventing injuries
 Achieve and maintain a normal range of motion
in joints
 Use proper body mechanics
 Don’t exercise when you are ill or overtrained
 Use proper equipment
 Don’t return to your normal exercise program until
athletic injuries have healed
54

55

Immediate effects:
 Increased levels of neurotransmitters; constant or slightly increased blood flow to the brain.
 Increased heart rate and stroke volume (amount of blood pumped per beat).
 Increased pulmonary ventilation (amount of air breathed into the body per minute). More air is taken into the lungs with each
breath and breathing rate increases.
 Reduced blood flow to the stomach, intestines, liver, and kidneys, resulting in less activity in the digestive tract and less urine
output.
 Increased energy (ATP) production.
 Increased blood flow to the skin and increased sweating to help maintain a safe body temperature.
 Increased systolic blood pressure; increased blood flow and oxygen transport to working skeletal muscles and the heart;
increased oxygen consumption. As exercise intensity increases, blood levels of lactic acid increase.
Long-term effects:
 Improved self-image, cognitive functioning, and ability to manage stress; enhanced learning, memory, energy level, and
sleep; decreased depression, anxiety, and risk for stroke.
 Increased heart size and resting stroke volume; lower resting heart rate. Risk of heart disease and heart attack reduced
significantly.
 Improved ability to extract oxygen from air during exercise. Reduced risk of colds and upper respiratory tract infections.
 Increased sweat rate and earlier onset of sweating, helping to cool the body.
 Decreased body fat.
 Reduced risk of colon cancer and certain other forms of cancer.
 Increased number and size of mitochondria in muscle cells; increased amount of stored glycogen; improved ability to use
lactic acid and fats as fuel. All of these changes allow for greater energy production and power output. Insulin sensitivity
remains constant or improves, helping to prevent type 2 diabetes. Fat-free mass may also increase somewhat.
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In a cardiorespiratory workout, heart rate should increase gradually with a 5-10 minute
warm-up that is under 65% training intensity. Endurance exercise should then last 20-60
minutes with a consistent training intensity above 65% but below 90%, keeping heart
rate in the target heart rate zone. A cool down period of 5-10 minutes allows a return to
resting heart rate.
FITT principle for cardiorespiratory workout:
Frequency: 3-5 days per week
Intensity: 55/65-90% of maximum heart rate, 40/50-85% of heart rate reserve plus
resting heart rate, or an RPE rating of about 12-18 (lower intensities—55-64% of
maximum heart rate and 40-49% of heart rate reserve—are applicable to people who
are quite unfit; for average individuals, intensities of 70-85% of maximum heart rate are
appropriate)
Time (duration): 20-60 minutes (one session or multiple sessions lasting 10 or more
minutes)
Type of activity: Cardiorespiratory endurance exercises, such as walking, jogging,
biking, swimming, cross-country skiing, and rope skipping
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