370 CARDIORESPIRATORY ENDURANCE (6)

cardiorespiratory 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