cardiorespiratory adaptations to training

Illinois State UniversityIllinois State University

Cardiorespiratory Adaptations to Training

Chapter 13Chapter 13


Cardiorespiratory endurance

refers to your refers to your body’s ability to body’s ability to sustain prolonged, sustain prolonged, rhythmical rhythmical exercise.exercise.


Cardiorespiratory Endurance

Highly related to aerobic development.Highly related to aerobic development.


Cardiorespiratory Endurance

VOVO2MAX2MAX is the best indicator of is the best indicator of

cardiorespiratory endurance.cardiorespiratory endurance.


VO2MAX

Absolute and relative measures.Absolute and relative measures.– absoluteabsolute = = l l . . minmin-1-1

– relativerelative = = ml ml .. kg kg-1 . -1 . minmin-1-1

VOVO22 = SV x HR x a-vO = SV x HR x a-vO2diff2diff


Cardiovascular Response

Left ventricle undergoes the most change in Left ventricle undergoes the most change in response to endurance training.response to endurance training.

internal dimensions of the left ventricle internal dimensions of the left ventricle increase.increase.– (mostly in response to an increase in (mostly in response to an increase in

ventricular filling)ventricular filling)



left ventricle wall left ventricle wall thickness also thickness also increases, increasing increases, increasing the strength potential the strength potential of that chamber’s of that chamber’s contractions.contractions.

Left Left VentricleVentricle



Following endurance training, Following endurance training, stroke stroke volume volume increases during rest, submaximal increases during rest, submaximal levels of exercise, and maximal exertion.levels of exercise, and maximal exertion.



A major factor leading to the stroke volume A major factor leading to the stroke volume increase is an increase is an increased end-diastolic increased end-diastolic volumevolume, probably caused by an increase in , probably caused by an increase in blood plasma.blood plasma.



Another major factor is increased Another major factor is increased left left ventricular contractilityventricular contractility. .

This is caused by hypertrophy of the cardiac This is caused by hypertrophy of the cardiac muscle and increased elastic recoil, which muscle and increased elastic recoil, which results from increased stretching of the results from increased stretching of the chamber with more diastolic filling.chamber with more diastolic filling.


Heart Rate Adaptations:

A person’s A person’s submaximal HR submaximal HR decreases decreases proportionally with the proportionally with the amount of training amount of training completed.completed.



Maximal HR either remains unchanged or Maximal HR either remains unchanged or decreases slightly with training.decreases slightly with training.



When a decrease occurs, it is probably to When a decrease occurs, it is probably to allow for optimum stroke volume to allow for optimum stroke volume to maximize cardiac output.maximize cardiac output.



The HR recovery period decreases with The HR recovery period decreases with increased endurance, making this value well increased endurance, making this value well suited to tracking an individual’s progress suited to tracking an individual’s progress with training.with training.



However, this is not useful for comparing However, this is not useful for comparing fitness levels of different people.fitness levels of different people.



Resistance training can also lead to reduced Resistance training can also lead to reduced heart rates; however, these decreases are not heart rates; however, these decreases are not as reliable or as large as those seen with as reliable or as large as those seen with endurance training.endurance training.


Cardiac Output Adaptations:

Cardiac output at rest or during submaximal Cardiac output at rest or during submaximal levels of exercise remains unchanged or levels of exercise remains unchanged or decreases slightly after training.decreases slightly after training.


Cardiac Output Adaptations:

Cardiac output at maximal levels of Cardiac output at maximal levels of exercise increases considerably.exercise increases considerably.

This is largely the result of the submaximal This is largely the result of the submaximal increase in increase in maximal stroke volumemaximal stroke volume..


Blood Distribution Adaptations

Blood flow to muscles Blood flow to muscles is increased by is increased by endurance training.endurance training.


Blood Distribution Adaptations

Increased blood flow results from four Increased blood flow results from four factors:factors:– Increased capillarization.Increased capillarization.– Greater opening of existing capillaries.Greater opening of existing capillaries.– More effective blood redistribution.More effective blood redistribution.– Increased blood volume.Increased blood volume.


Blood Pressure Adaptations:

Resting blood pressure is generally reduced Resting blood pressure is generally reduced by endurance training in those with by endurance training in those with borderline or moderate hypertension.borderline or moderate hypertension.


Blood Pressure Adaptations:

Endurance training has little or no effect on Endurance training has little or no effect on blood pressure during standardized blood pressure during standardized submaximal or maximal exercise.submaximal or maximal exercise.


Blood Volume Adaptations:

Blood volume increases as a result of Blood volume increases as a result of endurance training.endurance training.

The increase is primarily caused by an The increase is primarily caused by an increase in blood plasma.increase in blood plasma.



RBC count can increase, but the gain in RBC count can increase, but the gain in plasma is typically much higher, resulting plasma is typically much higher, resulting in a relatively greater fluid portion of the in a relatively greater fluid portion of the blood.blood.



Increased Increased plasma volume plasma volume causes decreased causes decreased blood viscosity, which can improve blood viscosity, which can improve circulation and oxygen availability.circulation and oxygen availability.



The training-induced increase in plasma The training-induced increase in plasma volume, and its impact on stroke volume volume, and its impact on stroke volume and VOand VO2MAX,2MAX, make it one of the most make it one of the most significant training effects.significant training effects.


Pulmonary Adaptations:

Most static lung volumes remain essentially Most static lung volumes remain essentially unchanged after training.unchanged after training.



Tidal volume, though unchanged at rest and Tidal volume, though unchanged at rest and during submaximal exercise, increases with during submaximal exercise, increases with maximal exertion.maximal exertion.



Respiratory rate remains steady at rest, can Respiratory rate remains steady at rest, can decrease slightly with submaximal exercise, decrease slightly with submaximal exercise, but increases considerably with maximal but increases considerably with maximal exercise after training.exercise after training.



The combined effect of increased tidal The combined effect of increased tidal volume and respiration rate is an increase in volume and respiration rate is an increase in pulmonary ventilation at maximal effort pulmonary ventilation at maximal effort following training.following training.



Pulmonary diffusion at maximal work rates Pulmonary diffusion at maximal work rates increases, probably because of increased increases, probably because of increased ventilation and increased lung perfusion.ventilation and increased lung perfusion.



a-vOa-vO2diff2diff increases with training, reflecting increases with training, reflecting an increased oxygen extraction by the an increased oxygen extraction by the tissues and more effective blood tissues and more effective blood distribution.distribution.


Acid-Base Balance Adaptations:

Lactate threshold increases with endurance Lactate threshold increases with endurance training, which allows you to perform at training, which allows you to perform at higher rates of work and levels of oxygen higher rates of work and levels of oxygen consumption without increasing your blood consumption without increasing your blood lactate above resting levels.lactate above resting levels.


Acid-Base Balance Adaptations:

Maximal blood lactate levels can be Maximal blood lactate levels can be increased slightly.increased slightly.


Oxygen Consumption Adaptations:

The respiratory exchange ratio decreases at The respiratory exchange ratio decreases at submaximal work rates, indicating a greater submaximal work rates, indicating a greater utilization of free fatty acids.utilization of free fatty acids.

It increases at maximal effort.It increases at maximal effort.



Oxygen consumption can be increased Oxygen consumption can be increased slightly at rest. slightly at rest.

It can be decreased slightly or remain It can be decreased slightly or remain unaltered during submaximal exercise.unaltered during submaximal exercise.



VOVO2MAX2MAX increases substantially following increases substantially following training, but the amount of increase possible training, but the amount of increase possible is limited in each individual.is limited in each individual.



The major limiting factor appears to be The major limiting factor appears to be oxygen delivery to the active muscles.oxygen delivery to the active muscles.



Although VOAlthough VO2MAX2MAX has an upper limit, has an upper limit, endurance performance can continue to endurance performance can continue to improve for years with continued training.improve for years with continued training.



An individual’s genetic makeup An individual’s genetic makeup predetermines a range for his/her VOpredetermines a range for his/her VO2MAX2MAX, , accounting for 25% to 50% of the variance accounting for 25% to 50% of the variance in VOin VO2MAX2MAX values. values.



Heredity also largely explains individual Heredity also largely explains individual variations in response to identical training variations in response to identical training programs.programs.



Age-related decreases in aerobic capacity Age-related decreases in aerobic capacity might partly result from decreased activity.might partly result from decreased activity.



Highly conditioned female endurance Highly conditioned female endurance athletes have VOathletes have VO2MAX2MAX values only about values only about 10% lower than those of highly conditioned 10% lower than those of highly conditioned male endurance athletes.male endurance athletes.– Body sizeBody size– Hemoglobin contentHemoglobin content– Percent lean massPercent lean mass



To maximize cardiorespiratory gains, To maximize cardiorespiratory gains, training should be specific to the type of training should be specific to the type of activity the exerciser usually performs.activity the exerciser usually performs.



Resistance training in combination with Resistance training in combination with endurance training does not appear to endurance training does not appear to restrict improvement in aerobic capacity restrict improvement in aerobic capacity and may increase short-term endurance.and may increase short-term endurance.



All exercisers can benefit from maximizing All exercisers can benefit from maximizing their endurance.their endurance.


Determining Exercise Intensity

For basic health and fitness:For basic health and fitness:

40-45% of heart rate or VO2 reserve, or 50-40-45% of heart rate or VO2 reserve, or 50-64% of heart rate max64% of heart rate max



For optimal health and fitness:For optimal health and fitness:

50-85% of heart rate or VO2 reserve, or 65-50-85% of heart rate or VO2 reserve, or 65-90% of heart rate max90% of heart rate max



Heart rate maxHeart rate max

Calculated byCalculated by 208 – 0.7(age)208 – 0.7(age)



Heart Rate ReserveHeart Rate Reserve

Heart rate max – resting heart rate Heart rate max – resting heart rate

VO2 ReserveVO2 Reserve

VO2max – resting VO2VO2max – resting VO2



Sample calculation based on HRresSample calculation based on HRres Find HRmaxFind HRmax 208-0.7(age)208-0.7(age) 208-0.7(20) = 194208-0.7(20) = 194 HRmax – HRrestHRmax – HRrest 194-70 = 127194-70 = 127 HRR times %HRR times % 127 x .50 = 63.5127 x .50 = 63.5

– 50-85%50-85% 127 x .85 = 108127 x .85 = 108

Add HRrestAdd HRrest 64 + 70 = 13464 + 70 = 134

108 + 70 = 178 108 + 70 = 178



Sample calculation based on VO2resSample calculation based on VO2res Measure or estimate VO2 maxMeasure or estimate VO2 max Find VO2 resFind VO2 res

– VO2max – VO2 restVO2max – VO2 rest 45 – 3.5 = 41.545 – 3.5 = 41.5

VO2res times %VO2res times % 41.5 x .50 = 20.7541.5 x .50 = 20.75– 50 and 85%50 and 85% 41.5 x .85 = 35.2841.5 x .85 = 35.28

Add VO2 restAdd VO2 rest 20.75 + 3.5 = 24.2520.75 + 3.5 = 24.25

41.5 + 3.5 = 4541.5 + 3.5 = 45



Based on HR maxBased on HR max 208 – 0.7(age)208 – 0.7(age) 208-0.7(20) = 208-0.7(20) =

194194 Times 65-90%Times 65-90% 194 x .65 = 126194 x .65 = 126 194 x .90 = 175194 x .90 = 175

cardiorespiratory adaptations to training

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