2. “If we could give every
individual the right amount of
nourishment & exercise, not too
little and not too much, we have
found the safest way to health”
Cardiorespiratory Fitness (CRF) is key to overall
fitness, health, quality of life, and longevity.
• What does it mean?
– Ability of the respiratory and circulatory systems to
provide necessary oxygen to skeletal muscles to sustain
regular physical activity.
• Major Components
– Cardiorespiratory system include heart, lungs, and
network of blood vessels.
• Heart pumps to keep blood circulating
• Lungs take in oxygen and expels carbon dioxide
• Vascular system circulates blood to lungs as well as
around the body.
4. Three Energy Systems
Energy System Duration Types of Activities
Explosive Power (jumping, throwing,
ATP-PC 1-10 seconds
weight lifting, etc.)
Anaerobic 10-120 seconds Speed (200m – 800m runs)
Aerobic >2 minutes Endurance (5k, 10k, marathon runs)
5. • Set long & short term goals
– Be SMART
• Choose an activity
– What do you Enjoy?
• Plan ahead
– What do you Need?
• Apply FITT principle
• Surgeon General
**These are minimum recommended guidelines to
maintain health benefits, additional benefits are
obtained by increasing activity over these levels.
9. Training Intensities
Heart Rate Reserve Method
(HRR x TI) + RHR
30% TI Light to Moderate
40% TI Intensity
50% TI Moderate to Vigorous
60% TI Intensity
3 days/week Maintain cardiorespiratory fitness
5 days/week Improve VO2 max
Most days Enhanced weight loss
**Important to rest 1-2 days to prevent injuries
and avoid burnout.
12. Enhancing your Aerobic
• Warm up 5-10 minutes
• Workout time is when HR is maintained
in target zone 20-60 minutes.
• Include a 10 minute cool-down.
• Monitor your HR during exercise.
13. Measuring Intensities
• Talk Test
• HR Maximum (HRmax)
• HR Reserve (HRR)
• Rate Perceived Exertion (RPE)
• MET Equivalents
• HR monitor
14. Cross-Training Enhances
Combine two or more activities to improve
fitness and decrease injury
Combine two aerobic activities
Combine aerobic with non-aerobic
Incorporate interval training
Add strength training