Chapter 6: Cardiorespiratory Endurance

Aerobic Step Test

* Estimates VO2max * 3 minute test on a bench 16" high * Men metronome pace: 96 bpm * Women metronome pace: 88 bpm * Take resting HR to measure recovery HR

FITT Principle for Maintenance

* Frequency: 3-5 times per week * Intensity: 60-85% THR * Time: 30-60 minutes inside THR * Type: Aerobic Exercises

FITT Principle for Weight Loss

* Frequency: 5-7 times per week * Intensity: 60-85% THR * Time: 45-60 minutes inside THR * Type: Aerobic Exercises

Target Heart Range

220-Age = Estimated Max Heart Rate Max HR - Resting HR = HRR HRR x .60 + Rest HR = 60% Max HR HRR x .85 + Rest HR = 85% Max HR EXAMPLE: 20 year old, 70 Rest HR 220 - 20 = 200 Max HR 200 - 70 (rest heart rate) = 130 130 x .60 + 70 = 148 bpm 130 x .85 + 70 = 180 bpm 60% = 148bpm 85% = 180 bpm

Cardiac Output

Amount of blood pumped by the heart in on minute.

Stroke Volume

Amount of blood pumped in one beat.

Recovery time

Amount of time the body take to return to resting levels after exercise.

Anaerobic

Exercise that does not require oxygen to produce ATP energy.

Aerobic

Exercise that requires oxygen to produce ATP energy.

Maximal Oxygen Uptake (VO2max)

Max amount of oxygen the body is able to utilize per minute of physical activity. This is the best indicator of aerobic fitness.

Rate of Perceived Exertion

Rate of Perceived Exertion: A perception scale to monitor or interpret the intensity of aerobic exercise. Based on two types of scales 1-10 6-20

Cardiorespiratory Endurance

The ability of the heart and lungs to deliver oxygen to the muscles to meet the demands of physical activity.