chapter
Learning Objectives
5
Cardiorespiratory
Assessment and
Training
•
Identify three major benefits of cardiorespiratory
fitness.
•
Describe three human energy systems.
•
Define maximal oxygen consumption and explain
physiological adaptations to increased oxygen
demands.
•
Describe several methods to evaluate your
cardiorespiratory fitness.
•
Outline exercise prescriptions focused on
enhancing cardiorespiratory endurance.
Peter Walters
Three Major Benefits of
Cardiorespiratory
Endurance
• Fighting against heart disease
• Getting “high” on exercise
• Enhancing immune function
• Phosphagen energy system (ATP-PC)
• Glycolytic energy system
• Oxidative energy system
Approximate Energy
Demands
for Specific Sports
Activity
Tennis
Soccer
Basketball
Volleyball
Anaerobic
(ATP-PC and
glycolitic)
85%
50%
75%
90%
Three Human Energy
Systems
Aerobic
(oxidative)
15%
50%
25%
10%
Characteristics of the Three
Energy Systems
Characteristics
ATP-PC
Glycolytic
Oxidative
Duration of
activity
0-10 seconds
11-120 seconds
<2 minutes
Intensity of
activity
High
High
Low to moderate
Rapid
Slow
Rate of ATP
production
Immediate
Fuel
Adenosine
triphosphate
(ATP)
Oxygen used?
No
Muscle glycogen
Stored
and blood
carbohydrate,
glucose
fat, and protein
No
Yes
Based on National Strength and Conditioning Association, 2000.
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Understanding Maximal
Oxygen Consumption
Calculating Maximal Oxygen Consumption
.
• Maximal oxygen consumption is the total
capacity of an individual to consume oxygen.
• This measure is generally considered the
Cardiac output maximum × oxygen extraction
maximum = VO2max
single best indicator of aerobic fitness.
How Humans Adapt to Increased
Oxygen Demands
• Increased maximum ventilation
• Increased stroke volume
• Increased capilarization and blood volume
• Increased myoglobin and mitochondria
Outlining an Aerobic
Exercise Prescription
• Frequency
• Intensity
• Time
• Type
Methods for Evaluating
Cardiorespiratory
Endurance
• Resting heart rate
• 3-minute step test
• 12-minute walk/run test
• 1.5-mile (2.4-kilometer) run
Progression of Frequency,
Intensity, and Time
Low
Average
fitness
fitness
Frequency
2–3
3–4
(days/week)
Intensity: target
heart rate zone 60–75 60–85
(%)
Intensity: rating
12–13 13–14
of perceived
exertion
Time per
10–30 20–40
workout (min)
Good
fitness
3–6
60–90
14–16
30–60
2
Intensity: Target Heart Rate Zone
Rating of Perceived Exertion
20-year-old
would
an EMHR
• Example:
220 − age =Aestimated
maximum
heart have
rate (EMHR)
of 200 (220 − 20 = 200).
The lower limit would be 130 (200 x 0.65 =
• EMHR x upper limit (0.90)130).
The upper limit would be 180 (200 x 0.90 =
190).
• EMHR x lower limit (0.65)
Reprinted, by permission, from G. Borg, 1998, Borg’s perceived exertion and pain scales. Champaign, IL:
Human Kinetics, 47.
Type of Cardiorespiratory
Exercise
• Walking
• Jogging
• Water workout
• Stair climbing
• Elliptical machine
• In-line skating
• Cross-country skiing
Sample
Cardiorespiratory
Fitness Programs
• Walking
• Running or jogging
• Swimming
• Cycling
Next Steps
Increase your physical, emotional, and spiritual
endurance.
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