Chapter TwelveChapter Twelve

Achieving Cardiorespiratory Achieving Cardiorespiratory FitnessFitness

Physical Activity & Cardiorespiratory FitnessPhysical Activity & Cardiorespiratory Fitness

Aerobic capacity, maximal oxygen uptake and VO2 Max are terms that mean the same thing as cardiorespiratory fitness.

Cardiorespiratory fitness is the ability to perform large muscle, dynamic, moderate to high intensity exercise for long periods.

Applying the Principles of TrainingApplying the Principles of Training

Overload PrincipleOverload Principle Frequency - at least 3 to 5 exercise sessions per weekFrequency - at least 3 to 5 exercise sessions per week Intensity - 60-85% of maximum heart rateIntensity - 60-85% of maximum heart rate Time - between 20 and 60 minutes of aerobic activity per Time - between 20 and 60 minutes of aerobic activity per

sessionsession Type - large muscle movement - walking, cycling, jogging, Type - large muscle movement - walking, cycling, jogging,

swimming, aerobic exercise to music - that can be swimming, aerobic exercise to music - that can be maintained at the appropriate intensitymaintained at the appropriate intensity

Applying the Principles of TrainingApplying the Principles of Training

Principle of ProgressionPrinciple of Progression Run or walk a longer distanceRun or walk a longer distance Run or walk the same distance in a faster timeRun or walk the same distance in a faster time Swim more lapsSwim more laps Swim the same number of laps in a faster timeSwim the same number of laps in a faster time Push yourself harder during an aerobic exercise program to Push yourself harder during an aerobic exercise program to

music or step training programmusic or step training program Increase the number of days you work outIncrease the number of days you work out

Principle of SpecificityPrinciple of Specificity

Participate in activities that condition the heart, Participate in activities that condition the heart, circulatory system and lungs.circulatory system and lungs.

Aerobic activities such as walking, jogging, aerobic Aerobic activities such as walking, jogging, aerobic exercise to music, swimming, cross-country skiing and exercise to music, swimming, cross-country skiing and bicycling are good cardiorespiratory activities.bicycling are good cardiorespiratory activities.

Principle of RegularityPrinciple of Regularity

Exercise 3 to 4 days a week at the beginning of your Exercise 3 to 4 days a week at the beginning of your exercise program, progressing to 4 or 5 days a week as exercise program, progressing to 4 or 5 days a week as your fitness improves.your fitness improves.

Once you reach your target level, training 3 to 5 days a Once you reach your target level, training 3 to 5 days a week will help you maintain your cardiorespiratory week will help you maintain your cardiorespiratory endurance level.endurance level.

Principle of IndividualityPrinciple of Individuality

Consider your individual goals for cardiorespiratory Consider your individual goals for cardiorespiratory fitness when selecting activities to include in your fitness when selecting activities to include in your program.program.

Choose activities that you enjoy.Choose activities that you enjoy. Your rate of improvement will vary based on Your rate of improvement will vary based on

individual factors.individual factors.

Target Heart RateTarget Heart Rate

To achieve a cardiorespiratory training effect, your heart rate must reach your target heart rate zone.

This means you are exercising hard enough to make your heart stronger, but not so hard to exceed a safe upper limit for your heart rate.

Learn to calculate your heart rate using one of the two methods described in your text.

Measuring your Heart Rate during Exercise

Measuring your Heart Rate during Exercise

Use a heart rate monitorUse a heart rate monitor Talk testTalk test Rate of Perceived ExertionRate of Perceived Exertion

Recovery Heart RateRecovery Heart Rate

Recovery heart rate should be:

120 beats per minute or below after 5 minutes100 beats per minute or below after 10 minutes

The Exercise SessionThe Exercise Session

Warm-upWarm-up Approximately 5-10 minutesApproximately 5-10 minutes

Selected Exercise ProgramSelected Exercise Program From 20-60 minutesFrom 20-60 minutes

Cool DownCool Down Approximately 5-10 minutesApproximately 5-10 minutes

Muscle ToningMuscle Toning Approximately 10 minutesApproximately 10 minutes

The Warm-upThe Warm-up

The warm-up activity should relate to the exercise to The warm-up activity should relate to the exercise to be performedbe performed

Use low intensity large muscle activity, then stretch Use low intensity large muscle activity, then stretch the muscles to be usedthe muscles to be used

Heart rate gradually increasesHeart rate gradually increases Temperature within muscles increasesTemperature within muscles increases Chances of muscle soreness and injury reduced Chances of muscle soreness and injury reduced

The Exercise ProgramThe Exercise Program

Include activities such as:

Walking

Jogging

Swimming

Bicycling

Rope skipping

Aerobic Exercise to music

The Cool DownThe Cool Down

The cool down allows the body to gradually return to The cool down allows the body to gradually return to its starting pointits starting point

Gradually decrease your pace of exercise until the Gradually decrease your pace of exercise until the pulse rate lowers to 100-120 beats per minutepulse rate lowers to 100-120 beats per minute

Prevents possible pooling of bloodPrevents possible pooling of blood Include the same stretching exercises you did in warm Include the same stretching exercises you did in warm

upup

Muscle Toning (Optional)Muscle Toning (Optional)

The purpose of this phase is to work on muscular strength and endurance.

Exercise various muscle groups such as:

legs

hips

buttocks

arms

abdominals

Exercise for Special GroupsExercise for Special Groups

Groups with special needs due to illness, disability or temporary disabling conditions are still encouraged to seek the highest possible level of cardiorespiratory fitness.

Students with special needs should seek the advice of a doctor before developing a cardiorespiratory fitness plan.

Setting Goals to Improve your Cardiorespiratory Fitness

Setting Goals to Improve your Cardiorespiratory Fitness

My Activity Plan

My goal is to do the following activities to improve or maintain my cardiorespiratory fitness.

Type of Activity Frequency: Times per week

Intensity of the Workout (heart rate, perceived exertion)

Time: Number of Minutes per day

Suggested Cardiorespiratory Exercise Programs

Suggested Cardiorespiratory Exercise Programs

WalkingWalking Interval walkingInterval walking JoggingJogging Interval trainingInterval training CyclingCycling Rope jumpingRope jumping Water activitiesWater activities Water exerciseWater exercise

Suggested Cardiorespiratory Exercise Programs

Suggested Cardiorespiratory Exercise Programs

Lap swimmingLap swimming Aerobic exercise to musicAerobic exercise to music Low impact aerobicsLow impact aerobics Step aerobicsStep aerobics In-line skatingIn-line skating SpinningSpinning RowingRowing SportsSports

Achieving Cardiorespiratory FitnessAchieving Cardiorespiratory Fitness

Exercise and training programs can improve your cardiorespiratory system.

Remember to follow the principles of training and select an aerobic activity that you will enjoy.

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