Chapter 4 - Aerobic Training and Conditioning

Cardiorespiratory Endurance Definition

the ability of the heart, blood vessels, blood and respiratory system to supply nutrients and oxygen to the muscles, and the ability of the muscles to utilize fuel to allow sustained exercise

A person with good cardiorespiratory _____ can persist in physical activity for relatively long periods without undue stress

endurance

Cardiorespiratory Matters Because….

• improves heart health

• increases energy and endurance

• reduces risk of chronic disease

• enhances mental health

• foundation of overall fitness

Heart Physiology

• 4 chambers which pump and receive blood in a rhythmical fashion to maintain good circulation

Right Atrium

collects oxygen-poor blood from the body and then drains the blood into the right ventricle

Right Ventricle

pumps the blood low in oxygen to the lungs

Left Atrium

receives oxygenated blood from the lungs and pumps into the left ventricle

Left Ventricle

pushes oxygenated blood into your aorta from which the blood is pumped to entire body

Cardio builds up the ___ ventricle

Left

The heart becomes _____ if it is exercised

stronger

When the size and strength of the heart increases, it can pump ___ blood with each beat

more

Typical Resting HR

70-80bpm

Highly Trained Endurance Resting HR

30-50bpm

Acute Cardiovascular Adaptations

• increased HR

• increased stroke volume and cardiac output

• increased breathing rate and tidal volume

• vasodilation to working muscles

• increased O2 extraction

Chronic Cardiovascular Adaptations (with constant training)

• decreased resting HR and BP

• increased stroke volume

• increased VO2 max

• increased mitochondrial and enzyme activity

• increased efficiency in O2 utilization

Max VO2

how much oxygen an person can use in maximal exercise

Elite endurance athletes can extract __-__ O2 per minute from the environment

5-6 L

An average person extracts __-__ of O2 per minute from the environment

2-3 L

Types of Aerobic Training

1. continuous training

2. interval training

3. circuit training

4. cross training

Continuous Training

steady state effort

good for beginners and base building

Interval Training

alternating higher/lower intensities

efficient and effective for improving VO2 max

Circuit Training

combines resistance and aerobic movements in sequence

Cross Training

varying modalities to reduce overuse and boredom

FITT Principle

Frequency

Intensity

Time

Type

Frequency

3-5 days per week

Intensity

if max aerobic capacity is known, an appropriate intensity can be set as a percentage of max level

Time

20-60 minutes per session

Type

rhythmic, continuous, large muscle group activities

Volume

minimum of 150 minutes of moderate activity per week, 75 minutes of vigorous activity per week or a combination of th two

Very Low Fitness

20-30 minutes per day

Good / High Performance Fitness

30-90 minutes per day

Progression

increase one variable at a time to avoid injury or burnout

Prescribed Intensity

Heart rate

RPE

Talk test

Prescribed Intensity: Heart Rate

HR max = 220-age

Target Zones

Target Zones

Light: 50-60% HR max

Moderate: 60-75% HR max

Vigorous: 75-90% HR max

RPE

Rating of Perceived Exertion, a scale used to measure exercise intensity based on how hard one feels they are working.

Talk Test

Moderate: can talk but not sing

Vigorous: difficult to speak in full sentences