Cardiorespiratory endurance

Basic knowledge about cardiorespiratory endurance

1. Aerobic Fitness

2. CARDIORESPIRATORY
ENDURANCE
The ability of the lungs, heart, and blood
vessels to deliver adequate amounts of
oxygen to the cells to meet the demands of
prolonged physical activity.
The most important component of physical
fitness and best indicator of overall health
A measure of how efficiently our bodies work

3. Basic Physiology

5. Fit Individual
During prolonged exercise, an individual with
a high level of cardiorespiratory endurance is
able to deliver the required amount of
oxygen to the tissues easily.

6. Unfit individual
Has to work the cardiorespiratory system
much harder; the heart has to work at a
higher rate, less oxygen is delivered to the
tissues, and consequently, the individual
fatigues faster.

7. Hence, the higher capacity
to deliver and utilize
oxygen indicates a more
efficient cardiorespiratory
system.

8. Aerobic and Anaerobic Exercise
1.Aerobic Exercise
– energy required to perform
cardiorespiratory activities is
generated through aerobic (oxygen-
using) metabolism
e.g. walking, aerobic dance,
cycling,etc.

9. 1.Anaerobic exercise
– activities that do not require
oxygen to generate the energy for
muscular activity.
- intensity is so high that oxygen
cannot be delivered and utilized to
produce energy
- can be carried out for only short
periods – 2-3 minutes.

10. Benefits of Aerobic Training
bHigher maximal oxygen uptake
(VO2max)
increase in the amount of oxygen the
body is able to use during physical
activity
allows one to exercise longer & more
intensely before becoming fatigued.
As much as 30% increase in people
with very low initial levels of fitness

11. Benefits of Aerobic Training
2. Increase in oxygen-carrying capacity of
the blood
 Red blood cell (hemoglobin) count
3. Increase in cardiac muscle strength
heart responds to training by increasing in
strength and size
stronger heart, more forceful contraction
which aids to eject more blood w/ each
beat (Stroke volume)

12. Benefits of Aerobic Training
4. Decrease in Resting Heart Rate
 by 10 – 20 beats per minute (bpm) after
6-8 weeks of training
A reduction of 20 bpm saves the heart about
10,483,200 beats per year.
5. Lower heart rate at a given
workloads

13. Benefits of Aerobic Training
6. Increase in the number and size of the
mitochondria
7. Increase in number of functional
capillaries
- more gas exchange can take place
8. Faster recovery time
9. Lower blood pressure & blood lipids
- reduces major risk factor for stroke &
coronary heart disease
- lower levels of fats

14. Benefits of Aerobic Training
9. Lower blood pressure & blood lipids
- reduces major risk factor for stroke &
coronary heart disease
- lower levels of fats ( such as cholesterol
and triglycerides)

15. READINESS FOR EXERCISE
If you are not
exercising regularly,
are you willing to stop
contemplating and give
exercise a try?

17. Common reasons people give for
not being active
1.“I don’t have the time”
2.“it’s too inconvenient”
3.“I don’t enjoy it”
4.“I’m no good at it”
5.“I’m not fit so avoid activity”
6.“I have no place to be active especially in
bad weather”
7.“I am too old”

18. Reasons for Doing PA
1.I do it for my HEALTH.
2.To improve my appearance.
3.I enjoy it!
4.It relaxes me.
5.I like the challenge and sense of personal
accomplishment I get from physical activity
6.I like the social involvement I get
7.Competition is the main reason I enjoy it
8.Makes me feel good about myself
9.Provides opportunities to get fresh air

19. FITT formula

20. Level 1
Level 2
Level 3
Level 4
F= All or most days/week I-Moderate T=30+mins
LIFETIME PHYSICAL ACTIVITY
Walking to school, Climbing stairs
Washing windows/ clothes/ car, Cleaning your room,
working in your yard, basic household chores
Walking ,
jogging,
bicycling,
swimming,
aerobics
Aerobic
Activities
Active
Sports
Basketball,
Tennis,
volleyball,
Badminton,
Table tennis
FlexibilityStrength & Muscular
Endurance
Rest or
Inactivity
F= 3-6 days/week I-Moderate-Vigorous T=20+mins
F= 3-7 days/week
I-Stretching
T=15-60 Sec. 1-3
sets
F= 2-3 days/week I-
Muscle overload T =
8-12 reps,1-3 sets
F= Infrequent, I-LOW, T= Short

21. Intensity of Exercise
Cardiorespiratory development occurs
when the heart is working between 40 and
85 percent of the heart rate reserve.
Unfit individuals should use a 40 to 50
percent training intensities
Increase in maximal oxygen uptake
(VO2max) are accelerated when the heart
is working closer to 85 percent of HRR

22. Determining Intensity
1.Estimate Maximal Heart Rate (MHR)
MHR= 220 - age
2.Check Resting Heart Rate (RHR)
3.Determine HRR
HRR= MHR - RHR
ACalculate training intensities (TI) at 40-85%
using Karvonen Formula.

23. Rate of Perceived Exertion
An alternative method of prescribing
intensity of exercise
Using the scale, a person subjectively rates
the perceived exertion of difficulty of
exercise when training in the appropriate
target zone.

24. RPE Scale

25. Duration of Exercise
General recommendation is to train
between 20 and 60 minutes per session
depending on the intensity.
20 to 30 minutes aerobic exercise
recommended per session.
Accumulating 30 minutes or more of
moderate-intensity of activity throughout
the day can provide substantial health
benefits

26. Intermittent exercise bouts
Three 10-minute exercise sessions
per day (separated by at least 4
hours), at approximately 70 percent
of maximal heart rate, also produce
training benefits.

27. Frequency
For Weight-loss programs
- 45– to 60-minute exercise sessions of
a low-to-moderate intensity, conducted 5 – 6
days per week.
Three 20- to 30-minute training sessions per
week, nonconsecutive days, will maintain
cardiorespiratory fitness for as long as the
heart rate is in appropriate target zone.

28. Mode of Exercise
Exercise that develops cardiorespiratory
system has to be Aerobic in nature.
Aerobic exercise has to involve the major
muscle groups in the body, and it has to
be rhythmic and continuous.
Modality of aerobic exercise that gained
popularity in recent years is combined
upper-lower-body exercise .

29. Combined upper-lower body exercise is
designed to provide resistance to the arms
during lower body physical activity.
The more muscle mass that is involved
during aerobic activity, the higher the
oxygen and energy demands of the activity
thus, resulting in cardiorespiratory
development.

30. CHOICES OF AEROBIC
ACTIVITIES

31. Cross-training
Combination of aerobic activities that
contribute to overall fitness
Aerobic activity should be
supplemented with strength and
flexibility exercises.

32. CHOICES OF AEROBIC ACTIVITIES
Walking
Hiking
Jogging
Aerobic dance
Swimming
Water aerobics
Cycling
Spinning /
“Indoor Cycling
Rope Skipping
In-line skating
Rowing
Stair Climbing
Racquet Sports