CHAPTER
OUTLINE Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Chapter 6
Cardiorespiratory
Endurance
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Terms Oxygen uptake (VO2):
Amount of oxygen
Cardiorespiratory consumed by the body
endurance: The ability Maximal oxygen
of the lungs, heart, and uptake (VO2max):
Maximum amount of
blood vessels to deliver oxygen the body is able
adequate amounts of to use per minute of
oxygen to the cells to physical activity,
meet the demands of expressed in l/min or
prolonged physical ml/kg/min; the best
activity indicator of cardio-
respiratory or aerobic
fitness
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Terms
Aerobic Exercise: Exercise Anaerobic Exercise:
that requires oxygen to Exercise that does not
produce the necessary require oxygen to produce
energy (ATP) to carry out the the necessary energy (ATP)
activity to carry out the activity
Physical Activity
6.9
Pyramid
Minimize inactivity
Strength and Flexibility: 2–3 days/week
Cardiorespiratory endurance: Exercise 20–60 minutes 3–5 days/week
Physical activity: Accumulate 60 minutes nearly every day
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Benefits of Aerobic Training
Higher maximal oxygen Increase in number and
uptake size of the mitochondria
Increase in the oxygen- Increase in the number
carrying capacity of the of functional capillaries
blood
Decrease in resting Faster recovery time
heart rate and an Lower blood pressure
increase in cardiac and blood lipids
muscle strength An increase in fat-
Lower heart rate at burning enzymes
given workloads
Average Resting and Maximal Cardiac Output, Stroke 6.1
Volume, and Heart Rate for Males
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Critical Thinking
Should fitness testing be a part of
your fitness program? Why or
why not?
Are there benefits to pre-
participation fitness testing, or
should fitness testing be done at
a later date?
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Reasons to Assess Fitness
To educate participants regarding present fitness
levels and compare them to health fitness and
physical fitness standards
To motivate individuals to participate in exercise
programs
To provide a starting point
To evaluate improvements achieved through exercise
programs and make adjustments
To monitor changes in fitness throughout the years
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
“
Exercise is the closest thing we’ll ever get to
the miracle pill that everyone is seeking. It
brings weight loss, appetite control, improved
mood and self-esteem, an energy kick, and
longer life by decreasing the risk of heart
disease, diabetes, stroke, osteoporosis, and
chronic disabilities.”
[ H. Atkinson. Exercise for Longer Life: The Physicians Perspective. HealthNews 7, no. 3 (1997): 3]
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Oxygen Uptake
Absolute: Expressed in liters per minute
(l/min)
Used to determine energy (caloric) expenditure
Each liter of oxygen consumed by the body
burns about 5 calories
Relative: Expressed in milliliters per kilogram
of body weight per minute (ml/kg/min)
Used to determine cardiorespiratory endurance
fitness categories
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Components of
Oxygen Uptake (VO2)
Heart rate (HR)
Stroke volume (SV)
-
Arteriovenous oxygen difference (a-vO2diff)
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Equation to Determine VO2
VO2 in l/min = (HR x SV x a-vO2 diff) ÷ 100,000
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Resting Oxygen Uptake
Example
SV = 79 ml
HR = 76 bpm
a-vO2diff = 5 ml/100 cc
VO2 in l/min = (76 x 79 x 5) ÷ 100,000 =.3 l/min
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Maximal Oxygen Uptake (VO2max)
Example
HR = 190 bpm
SV = 120 ml
a-vO2diff = 15 ml/100 cc
VO2max in l/min =
(190 x 120 x 5) ÷ 100,000 = 3.42 l/min
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
VO2 Conversion:
Absolute to Relative
l/min (absolute VO2) to ml/kg/min (relative VO2)
Multiply l/min by 1000 and divide by body weight in kg
(1 kg = 2.2046 lbs)
Example:
BW = 70 kg (154.3 lbs)
VO2max = 3.42 l/min
VO2max in ml/kg/min = 3.42 x 1000 ÷ 70 = 48.9 ml/kg/min
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
VO2 Conversion:
Relative to Absolute
Can you convert VO2 from ml/kg/min to l/min?
VO2max = 54 ml/kg/min
BW = 60 kg
Answer
VO2max in l/min = 54 x 60 ÷ 1000 = 3.24 l/min
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Critical Thinking
Your relative maximal
oxygen uptake can be
improved without engaging
in an aerobic exercise
program. How can you
accomplish this?
Would you benefit from
doing so?
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
VO2max Assessment
Direct gas analysis (oxygen consumption)
Indirect methods (to estimate VO2max)
1.5-mile run test
1.0-mile walk test
Step test
Astrand-Ryhming test
12-min swim test (estimates cardiorespiratory
endurance fitness category)
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
1.5-Mile Run Test
Estimates VO2max based on how fast an
individual is able to jog/run a 1.5-mile course
Test should be limited to individuals who have
been cleared for exercise
Not recommended for unconditioned
beginners or men over 45 and women over 55
without medical clearance
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
1.0-Mile Walk Test
Estimates VO2max based on a predicting
equation that requires the time it takes to walk
a 1.0-mile course, exercise heart rate, body
weight, and gender
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Step Test
Estimates VO2max based on a 3-minute step
(16 1/4"-high) test and a 15-second heart rate
taken between 5 and 20 seconds into
recovery
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Astrand-Ryhming Test
Estimates VO2max based on a 6-minute bicycle
ergometer test according to gender, work
load, exercise heart rate, age, and body
weight
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
12-Minute Swim Test
Determines cardiorespiratory fitness category
according to the distance swam in 12 minutes
Test should be limited to skilled/conditioned
swimmers
Considered a maximal test, thus medical
clearance is recommended
Cardiorespiratory Fitness Category
according to Maximal Oxygen Uptake 6.8
After obtaining
your maximal
oxygen uptake,
you can
determine your
current level of
cardiorespiratory
fitness by
consulting this
table
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
“
No drug in current or prospective use holds
as much promise for sustained health as a
lifetime program of physical exercise.”
[W.M. Bortz II. Disuse and Aging. Journal of the American Medical Association, 248 (1982): 1203-1208]
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Predicting Caloric Expenditure
from Oxygen Uptake
The human body burns about 5 calories for each liter of
oxygen consumed
A person with a VO2max of 3.5 l/min exercising at 60% of
maximum uses 2.1 (3.5 X .60) liters of oxygen per
minute and burns 10.5 (2.1 X 5) calories per minute of
physical activity
Using this principle, one can determine the total caloric
expenditure of a given session of physical activity
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Predicting Caloric Expenditure
from Oxygen Uptake
One pound of fat represents 3,500 calories
At 10.5 calories per minute, a person needs to
exercise for a total of 333 minutes
(3,400/10.5) to burn the equivalent of one
pound of fat
Lab 6B provides guidelines to determine the
caloric expenditure of physical activity at any
heart rate between 120 and 170 beats per
minute
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Cardiorespiratory
Exercise Prescription
Use FITT variables
Frequency (how often you exercise)
Intensity (how hard you exercise)
Type (mode of exercise)
Time (duration of exercise)
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Responders vs. Nonresponders
A wide variation in physiological responses
exists between individuals who follow similar
training programs
Heredity plays a crucial role in how each
person responds and improves following an
exercise program
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Responders vs. Nonresponders
Principle of individuality:
Studies have documented that some individuals readily
experience improvements in fitness (responders),
whereas others exhibit small or no improvements at all
(nonresponders) following similar exercise training
programs
As an average, VO2max increases between 15 and
20% following several months of aerobic training
Individual responses can range from 0 (in a few
selected cases) to more than 50% improvement
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Responders vs. Nonresponders
Nonresponders constitute less than 5% of
exercise participants
Lack of cardiorespiratory endurance
improvements among nonresponders might
be related to low levels of leg strength
A lower body strength-training program has
been shown to help nonresponders improve
VO2max through aerobic exercise
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Responders vs. Nonresponders
If cardiorespiratory fitness doesn’t improve as expected, do not get
discouraged: make it a priority to be physically active every day
Besides regular exercise, lifestyle behaviors like walking, taking
stairs, cycling to work, parking farther from the office, household
tasks, gardening, and yard work provide substantial benefits
Monitoring physical activity and exercise habits should be used in
conjunction with fitness testing to evaluate compliance
It is through increased daily physical activity that responders and
nonresponders reap the health benefits that improve quality of life
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Term
Intensity: How
hard a person has
to exercise to
improve or
maintain fitness
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Training Intensity
Training Intensity (TI): 40 to 85% of heart rate
reserve (HRR)
Low = 40 to 50%
Moderate = 50 to 60%
High = 60 to 85%
HRR = Maximal HR (MHR) – resting HR
(RHR)
Estimated MHR = 220 – age
Intensity = (HRR x TI) + RHR
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Training Intensity
40% TI = (HRR x .40) + RHR
50% TI = (HRR x .50) + RHR
60% TI = (HRR x .60) + RHR
85% TI = (HRR x .85) + RHR
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Exercise Intensity
Example Low-intensity
Age = 20 training zone:
RHR = 68 121 to 134 bpm
Moderate-intensity
MHR: 220 – 20 = 200 bpm training zone:
HRR= 200 – 68 = 132 beats 134 to 147 bpm
40% TI = (132 X .40) + 68 = 121 bpm High (optimal)
50% TI = (132 X .50) + 68 = 134 bpm training zone:
60% TI = (132 X .60) + 68 = 147 bpm 147 to 180 bpm
85% TI = (132 X .85) + 68 = 180 bpm
Cardiorespiratory Fitness Category
According to Maximal Oxygen Uptake 6.6
To improve your cardiorespiratory fitness,
maintain your heart rate between the 60 and
85% training intensities
6.7
Key Term
Rate of perceived
exertion (RPE): A
perception scale to
monitor or interpret
the intensity of
aerobic exercise
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Term
Mode: Form or type of exercise
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Exercise Prescription
Mode or type of exercise = Aerobic
Uses major muscles of the human body
Rhythmic and continuous in nature
Maintain heart rate in the proper training zone
during exercise
Examples: walking, jogging, cross-country
skiing, cycling, aerobics, swimming, water
aerobics, stair climbing
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Terms
Duration: Time
or length of each
exercise session
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Exercise Prescription
Duration or time = 20 to 60 minutes per session
At about 85% of HRR = 20 to 30 minutes
At 50% HRR = 30 to 60 minutes
Accumulating 30 minutes of moderate-intensity physical
activity also provides benefits; about 57% of those
derived through a 30-minute continuous work out
For weight management, 60 minutes of physical activity
on most days of the week are recommended
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Key Term
Frequency: How
many times per
week a person
engages in an
exercise session
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Exercise Prescription
Frequency of exercise
For VO2max (and health) improvements, 3 to 5 days
per week
VO2max improvements are minimal when training is conducted
more than 5 days per week
For health benefits, accumulate 30 minutes of
moderate-intensity physical activity on most days of
the week
For weight management, accumulate 60 minutes of
physical activity on most days of the week
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Critical Thinking
Kate started an exercise program last year as
a means to lose weight and enhance body
image. She now runs over 6 miles every day,
works out regularly on stair climbers and
elliptical machines, strength-trains daily,
participates in step aerobics 3 times per
week, and plays tennis or racquetball twice a
week. Will you evaluate her program and
make suggestions for improvements?
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Getting Started and
Adhering to Lifetime Exercise
Set aside a regular time for exercise
Exercise early in the day
Select aerobic activities you enjoy
Combine different activities (cross-train)
Use proper clothing and equipment
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Getting Started and
Adhering to Lifetime Exercise
Find a friend or group of friends to exercise with
Set goals and share them with others
Purchase a pedometer (step counter) and
attempt to accumulate 10,000 steps each day
Don’t become a chronic exerciser
Exercise in different places and facilities
Basic Benefits of Physical Cardiorespiratory Adhering to a
Cardiorespiratory Aerobic Fitness Exercise Lifetime Exercise
Physiology Training Assessment Prescription Program
Getting Started and
Adhering to Lifetime Exercise
Exercise to music
Keep a regular record of your activities
Conduct periodic assessments
Listen to your body
If a health problem arises, see a physician
Running the Extra Mile
End of Chapter
