Chapter 4Maximizing Cardiorespiratory Fitness

A Wellness Way of LifeNinth EditionRobbins/Powers/Burgess

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What stage of change are you in/(p. 98)

• Do you do aerobic exercise at least three to five times per week?

Study Question 1

Why is exercise called “medicine”?

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Importance of Exercise as Medicine• An epidemic of hypokinetic disease is prevalent in

our society today. • Hypokinetic disease, such as obesity, coronary heart

diseases, cancer, osteoporosis, and diabetes are related to inactive lifestyles.

• Approximately 250,000 premature deaths occur due to lack of exercise.

• Nearly 73% of all Americans are considered overweight and a third are obese.

• Our nation’s children are getting fatter.• College students are showing early forms of

hypokinetic diseases.

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Effects of fitness on mortality

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Figure 3-2

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Study Question 2

What are the benefits of cardiorespiratory fitness?

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Benefits of Aerobic ExerciseCardiorespiratory

• Lower resting heart rate• Increased stroke volume • Increased VO2Max • Increased performance • Lower blood pressure• Lower blood lipids• Quicker recovery • Fewer illnesses

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Benefits of Aerobic ExerciseBody Composition

• Lower body fat

• More muscle mass

Benefits of Aerobic ExercisePsychological• Increased self-discipline• Enhanced well-being• Lower stress levels• Increased confidence• Reduced depression• Better sleep• Improved memory and mental acuity• Feeling of relaxation• Improved mood• Reduced cognitive decline and dementia

Study Question 3

How are the FITT prescription factors for developing physical fitness defined and applied?

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FITT• Frequency – 3 to 5 times per week (up

to 7 times per week is acceptable)• Intensity – 60-80% of heart rate

reserve. Use the Karvonen equation.• Time – 20 to 60 minutes depending on

intensity.• Type – aerobic vs. anaerobic. Aerobic

is continuous and rhythmic. Choose activities you enjoy and are reasonable.

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Study Question 4

How is training heart rate calculated using the Karvonen

formula?

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Target Heart RateKarvonen Equation

• Target Heart Rate (THR) = MHR-RHR x intensity + RHR

• Max Heart Rate (MHR) = 220-age• Resting Heart Rate (RHR) = pulse per minute at

complete rest (after about 30 minutes of rest)• Intensity = 60-80% depending on desired level

• Example of 20 year old with RHR of 70 at 60% intensity:

• 220-20=200 (MHR), 200-70=130 (HRR) 130x.6+70=148 THR

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Estimated target heart rate range.

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Study Question 5

How is the Rate of Perceived Exertion Scale used to measure

workout intensity?

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Rate of Perceived Exertion-Borg Scale• Rate of Perceived Exertion (RPE) is

sensing how hard or easy a workout feels and rating that on a scale from 1 (very easy effort) to 10 (maximal effort).

• Intensity of exercise can be measured by RPE.

• To receive cardiorespiratory benefit from exercise and improve fitness, you should feel the effort is moderate to hard or 4 to 6 on the RPE chart. Younger more fit exercisers may workout up to a RPE of 7 and beyond.

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Study Question 6

How is the progressive overload principle applied to a

cardiorespiratory exercise program?

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Progressive Overload

• Gradual increase in physical activity. No overload = no increase in performance. Too much overload = injury

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Study Question 7

What are specific goals for the FITT and the Department of Health and Human Services (DHHS) exercise guidelines?

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FITT

• 20-60 minutes (minimum of 20-30 minutes)

• Moderate to vigorous intensity: 60-80% HRR (Example: walking 4.0-4.5 mph, jogging 5 mph, biking 10 mph)

• 3-5 days per week

• FITT’s primary goal is aerobic fitness

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Department of Health and Human Services (DHHS)

Per Week•At least 2.5 hours (150 minutes) of moderate-intensity aerobic activity: 40-60% HRR (Ex. Brisk walking at 3.5 mph

Or•1.5 hours (75 minutes) of vigorous intensity aerobic activity: jogging, swimming laps•Activity should be done in at least 10 minute bouts and can be spread throughout the week

DHHS Guidelines continued

For more health benefits

•5 hours (300 minutes) of moderate-intensity aerobic activity or 2.5 hours (150 minutes) of vigorous-intensity aerobic activity

•Muscle strengthening activities (moderate or high intensity, all musclwe groups), 2 or more days a week

FITT and DHHS Guidelines for weight loss or weight loss maintenance• 1 hour per day at least 5 times per week

(300 minutes per week at least)

• Moderate aerobic activity

• May require more activity than base amount needed for health benefits

• Try to accumulate 450 minutes or more per week to keep weight off

Study Question 8Which aerobic exercise activity (of the eight found in this chapter) would you be most interested in to develop cardiorespiratory endurance (CRE). The eight activities include aerobic dance, bicycling, fitness swimming, fitness walking, indoor exercise equipment, in-line skating, jogging, water exercise/aqua aerobics.

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Recommended Lifetime Exercise Activities• Aerobic dance and/or Step aerobics

• Indoor cycling classes

• Bicycling

• Fitness swimming

• Fitness walking

• Indoor exercise equipment

• In-line skating

• Jogging

• Water exercise

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Study Question 9

How would you describe the 10,000 steps per day wellness

goal? How would you initiate it?

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10,000 Steps: A Daily Life Goal• Goal is to increase activity levels by encouraging

people to move at least 10,000 steps per day – the equivalent of about 5 miles.

• Sedentary people typically take less than 5,000 steps per day.

• A basic pedometer can measure the steps (with walking or most other vertical types of physical activity).

• Follow the steps on Table 4-3 for guidelines to reach 10,000 steps.

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