Studied by 3 peoplecardiorespiratory endurance
the ability of the lungs, heart, and blood vessels to deliver enough oxygen to cells to meet the demands of prolonged activity
the #1 leading cause of death
cardiovascular disease
what physical inactivity leads to
hypokinetic diseases
what are the 4 hypokinetic diseases
hypertension
heart disease
chronic low back pain
obesity
cardiorespiratory endurance measures…
how the pulmonary, cardiovascular, and muscular systems work together
oxygen is taken in by the
alveoli
hemoglobin
iron-containing compound in RBC’s that transports oxygen through blood through circulatory system
VO2n (oxygen uptake)
the amount of oxygen the human body uses
high VO2 =
more efficient CR system
alveoli
air sacs in the lungs where oxygen is taken up and CO2 is released
ATP (adenosine triphosphate)
high energy chemical compound that the body uses for immediate energy
cardiorespiratory endurance activities are called
aerobic exercises
what do aerobic exercises do?
endurance (can do for longer periods of time)
fat burning area
requires oxygen to produce energy (ATP) to carry out activity
anaerobic exercise
bursts of energy (3 minutes or less)
vigorous activity
so intense that oxygen cannot be delivered and used to produce energy
T/F: you are able to switch between aerobic and anaerobic exercise
true
if you have a more efficient system what is the benefit when it comes to switching between aerobic and anaerobic?
you can push harder before switching
moderate activity
50-60% maintenance/ warmup
weight control
60-70% fitness/ fat burn
aerobix
70-80% cardio training/ endurance
anaerobic
80-90% hardcore training
VO2max
90-100% maximum effort the body can give
benefits of aerobic exercise
higher VO2max
increase in hemoglobin
decrease in RHR
increase in cardiac output and stroke volume
increase in the #, size, and capacity of mitochondria
increase in # of functional capillaries
faster recovery time
lower BP and blood lipids
increase in fat-burning enzymes
better health and wellness
cardiac output
amount of blood pumped by the heart in one min
stroke volume
amount of blood pumped by the heart per beat
capillaries
smallest blood vessels carrying oxygenated blood to the body
(where oxygen is taken in and CO2 is released)
principle of individuality
genetics play a role in response to exercise
responders
readily show improvements
nonresponders
exhibit small or no improvements
(less that 5% of exercisers)
what can help non-responders?
a lower body strength training program
VO2 per min of exercise determines
aerobic capacity
VO2 is expressed in
mL/kg/min
HR range
40-200
normal HR
60-90
maximum heart rate (MHR)
drops one beat per year after age 12
stroke volume range
50 (untrained) - 200(endurance athletes)
amount of fluid exiting the heart
arterial-venous oxygen difference
a - VO2diff
how much oxygen is pulled and given to the arterial system
maximum heart rate (MHR)
highest heart rate for a person
primarily related to age
5 tests used to assess CR fitness
1.5-mile run
1.0-mile walk
step test
astrand-rhyming test (bicycle)
12-min swim test
how to improve VO2max without aerobic exercise
strength training (relates to how efficiently the muscles uses oxygen)
more likely to stick with program if done for this long
4-6 weeks
FITT-VP
frequency
intensity
time
type
volume
progression
heart muscle must experience this to develop (get stronger)
overload
Karvonen method
determines how much of heart rate reserve needs to be used (in between 30-90)
HRR =
MHR - RHR
moderate-intensity training time
150 min/week
vigorous-intensity training time
75 min/week
how long after aerobic exercise you should take the HR
5 mins
different pulse points
wrist
neck
forehead
under bicep
leg
feet
rate of perceived exertion (RPE)
perception scale to monitor or interpret intensity of aerobic exercise done by patient
scale for RPE
6-20
but modified for patients as 1-10
makes it hard to check pulse as the pulse stays constant no matter the activity level
beta blockers
dyspnea
shortness of breath
RPE scale
light = 40%
moderate = 50%
somewhat hard = 60%
vigorous = 70%
hard = 80%
very hard = 90%
all-out effort = 100%
normal FITT
f: 5-7 days
i: moderate or vigorous
t: joyful movement
t: at least 10 min of aerobic at time
heart rate reserve (HRR)
difference between maximal heart rate and resting heart rate
using smaller muscle groups
patient gets tired faster
when using 90% intensity
do 20-30 mins
when using 50% intensity
do 60ish mins
exercise amount for weight loss
60 mins of MI activity daily
30 mins of VI =
60 mins of MI
anaerobic threshold
highest % of VO2 max at which an individual can exercise for an extended amount of time without accumulating significant amounts of lactic acid
to avoid injuries when starting program
start with 3 15 to 20 min sessions and increase frequency and time by 5-10 mins weekly
MET (metabolic equivalents)
measure intensity of exercise in multiples of resting metabolic rate
1 MET =
3.5 mL/kg/min (VO2)
four weeks of aerobic training can be lost in
2 weeks of inactivity
Note
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