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CHAPTER 6
CARDIORESPIRATORY ENDURANCE
“I do not fear nor will I avoid physical activity; bring it on!”
OBJECTIVES
Define cardiorespiratory endurance and describe the benefits of cardiorespiratory endurance training in
maintaining health and well-being.
Define aerobic and anaerobic exercise, and give examples.
Be able to assess cardiorespiratory fitness through five different test protocols: 1.5-Mile Run Test, 1.0-Mile
Walk Test, Step Test, Astrand-Ryhming Test, and 12-Minute Swim Test.
Be able to interpret the results of cardiorespiratory endurance assessments according to health fitness and
physical fitness standards.
Determine your readiness to start an exercise program.
Explain the principles that govern cardiorespiratory exercise prescription: intensity, mode, duration,
frequency, volume, and rate of progression. .
Learn how to write a comprehensive cardiorespiratory exercise prescription.
Learn some ways to foster adherence to exercise.
Assess your cardiorespiratory endurance.
Maintain a log of all your fitness activities.
MINDTAP
Ask your students to visit MindTap to:
• Assess their cardiorespiratory endurance.
• Maintain a log of all their fitness activities.
• Check their understanding of the chapter material by taking the chapter 6 pre-test and post-test.
• Watch the chapter 6 video and take the quiz.
Answers to the Video Quiz:
1. a
2. oxygen
3. c
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
Critical Thinking: Your friend Joe is not physically active and doesn’t exercise. He manages to keep his weight
down by dieting and tells you that because he feels and looks good, he doesn’t need to exercise. How do you
respond to your friend?
C. Benefits of Aerobic Training (Figure 6.1; Behavior Modification Planning Box: Tips to Increase
Daily Physical Activity).
1. A higher maximal oxygen uptake (VO2max).
2. An increase in the oxygen-carrying capacity of the blood.
3. A decrease in resting heart rate (RHR) and an increase in cardiac muscle strength
(stroke volume).
4. A lower heart rate at given workloads.
5. An increase in the number and size of the mitochondria.
6. An increase in the number of functional capillaries.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
b. Healthy women have more body fat than men, leading to a lower
VO2max estimate (mL/kg/min).
c. Healthy men have more muscle than women, providing more potential
for highly aerobic tissue to consume O2.
Critical Thinking: You can improve your relative VO2max without engaging in an aerobic exercise program. How
do you accomplish this? Would you benefit from doing so?
Critical Thinking: Should fitness testing be a part of a fitness program? Why or why not? Does preparticipation
fitness testing have benefits, or should fitness testing be done at a later date?
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
2. Note H-PAPE when training at a calculated intensity level. H-PAPE can then be
substituted for calculations when a certain intensity is desired for subsequent training
sessions.
F. Mode (Type) of Exercise
1. The mode of exercise must be aerobic to stimulate a cardiorespiratory response.
2. Choose using personal preferences.
a. Choose based on likes, dislikes, and experience.
b. Choose based on body shape and function dispositions.
3. The more muscle mass involved, the greater the demands on the CR system.
4. The amount of strength or flexibility you develop through various activities differs.
G. Duration (Time) of Exercise
1. About 20–60 minutes per exercise session is generally recommended. About 60–90
minutes most days of the week is recommended for weight loss and maintenance.
2. The less intense, the greater the required duration for an adequate training effect.
3. Even though a continuous 30 minutes of exercise stimulates greater increases in
aerobic power, three sessions of 10 minutes each provide significant cardiorespiratory
benefit. This is helpful if only short periods of time are available.
4. The suggested 30 minutes does not count the suggested warm-up and cool-down
aspects of the exercise session.
5. Novice exercisers should work toward expanding duration with relatively low
intensities. This helps to protect against a variety of injuries.
6. Warm-up to prepare for exercise.
a. Increased muscle and connective tissue extensibility.
b. Increased joint range of motion.
c. Enhanced muscular activity.
7. Cool-down to recover from exercise.
a. Better heat dissipation.
b. Enhanced lactic acid removal.
H. Frequency of Exercise
1. The recommended exercise frequency for aerobic exercise is three to five days per
week.
2. When exercising at moderate intensity, 30 to 60 minutes five days per week are
required to improve or maintain VO2max.
3. Exercise on most, if not all, days of the week is recommended.
4. Most of the benefits of exercise and activity diminish within two weeks of substantially
decreased physical activity.
I. Physical Stillness: A Deadly Proposition
1. Research studies indicate that people who spend most of their day sitting have a much
greater risk of dying prematurely from all causes and an even greater risk of dying
from cardiovascular disease.
2. Hypokinetic diseases are the result of a sedentary lifestyle.
3. The challenge is more than exercising for a minimum of 30 minutes on most days of
the week.
a. Consciously incorporate as much physical activity during the day as possible—
at least 10 minutes every waking hour of the day.
J. Rate of Progression
1. Depends on health status, exercise tolerance, and exercise program goals.
2. Beginners should exercise three weekly sessions of 15–20 minutes.
3. Thereafter, duration can be increased 5–10 minutes and frequency up to five times per
week until desired fitness is reached and maintained (Activity 6.4; Figure 6.9).
K. Conclusions (Figures 6.11 and 6.12)
1. Ideally, a person should engage in physical activity 6–7 times each week, for 20–60
minutes each session, and in the appropriate training intensity zone.
2. Weight control purposes require daily physical activity up to 90 minutes.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
Critical Thinking: Mary started an exercise program last year as a means to lose weight and enhance her body
image. She now runs about six miles every day, strength-trains daily, participates in step-aerobics twice per week,
and plays tennis or racquetball twice a week. Evaluate her program and make suggestions for improvements.
D. Getting Started and Adhering to a Lifetime Exercise Program (Behavior Modification Planning
Box: Tips to Enhance Exercise Compliance)
1. Schedule an exercise time.
2. Exercise early in the day, so the time is easier to reserve for exercise.
3. Do some activity every day.
4. Select enjoyable aerobic activities.
5. Combine different activities for variety.
6. Use proper clothing and equipment.
7. Exercise with friends as accountability partners.
8. Set goals and make them known.
9. Purchase and use a fitness or activity tracker.
10. Do not overexercise—avoid chronic fatigue and injuries.
11. Exercise in different places and facilities for variety.
12. Exercise to music.
13. Use positive self-talk.
14. Keep a record of activities.
15. Conduct periodic assessments.
16. Listen to your body.
17. Seek professional help when seriously injured or ill.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
CHAPTER 6
CARDIORESPIRATORY ENDURANCE
LABORATORY DESCRIPTIONS
1.5-MILE RUN TEST (Figure 6.2, Tables 6.2 and 6.8, and Activity 6.1)
Theory
Main point
⇒ The faster an individual can run the distance of 1.5 miles, the higher the cardiorespiratory capacity.
Supporting points
1. Cardiorespiratory endurance is dependent on aerobic energy.
2. The aerobic system is the predominant energy system for this length of time.
3. Aerobic power and cardiorespiratory endurance are dependent on the ability of the cardiovascular system to
deliver oxygen to the muscles so that energy can be produced.
Assumptions
1. Individuals differ much less in running efficiency than in aerobic power.
2. The participants gave maximal effort to run the best time possible.
Procedure
1. Select the testing site: a track or 1.5-mile flat course.
2. Make sure all individuals are safe to participate in the test.
3. Explain the purpose of the test to the participants.
4. Conduct a warm-up session.
5. Administer the test and record the times for all participants.
6. Conduct a cool-down session.
Evaluation
1. Use Table 6.2 to estimate the maximum oxygen uptake for each individual.
2. Use Table 6.8 to classify the cardiorespiratory fitness of each individual.
3. Record results in Activity 6.1.
1.0-MILE WALK TEST (Figure 6.3, Table 6.8, and Activity 6.1)
Theory
Main point
⇒ The lower the heart rate for a given walk time for a given individual, the higher the cardiorespiratory
capacity.
Supporting points
1. Cardiorespiratory endurance is dependent on aerobic energy.
2. The aerobic system is the predominant energy system for this length of time.
3. Aerobic power and cardiorespiratory endurance are dependent on the ability of the cardiovascular system to
deliver oxygen to the muscles so that energy can be produced.
Assumptions
1. Individuals differ much less in walking efficiency than in aerobic power.
2. The participants walked fast enough to elicit a 120-beat/minute heart rate.
3. The participants walked at the same effort (heart rate) over the entire 1.0-mile distance.
4. The prediction equation is a valid estimate of VO2max.
5. VO2max is the definitive measure of cardiorespiratory endurance.
Procedure
1. Select the testing site: a track or 1.0-mile flat course.
2. Make sure all individuals are safe to participate in the test.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
Evaluation
1. Plug all numbers into the prediction formula (including gender factor) to estimate the maximum oxygen
uptake for each individual.
2. Use Table 6.8 to classify the cardiorespiratory fitness of each individual.
3. Record results in Activity 6.1.
STEP TEST (Figure 6.4, Tables 6.3 and 6.8, and Activity 6.1)
Theory
Main point
⇒ The lower the heart rate for the standard bout of step exercise, the higher the cardiorespiratory capacity.
Supporting points
1. Cardiorespiratory endurance is dependent on aerobic energy.
2. The aerobic system is the predominant energy system for this length of time.
3. Aerobic power and cardiorespiratory endurance are dependent on the ability of the cardiovascular system to
deliver oxygen to the muscles so that energy can be produced.
Assumptions
1. Individuals differ much less in stepping efficiency than in aerobic power.
2. The participants stepped in proper cadence with a calibrated metronome and appropriate step heights.
3. The prediction equation is a valid estimate of VO2max.
4. VO2max is the definitive measure of cardiorespiratory endurance.
Procedure
1. Select the testing site: a bench or gym bleacher set at 16.25 inches high.
2. Make sure all individuals are safe to participate in the test.
3. Set a metronome to 96 beats per minute for men to complete a 4-step cadence (up-up-down-down) in 3
minutes.
4. Set a metronome to 88 beats per minute for women to complete a 4-step cadence (up-up-down-down) in 3
minutes.
5. Allow a 5–10 second practice period for the participants to be familiar with the task.
6. Upon completion of the 3 minutes of stepping, measure heart rate (while standing) from 5 seconds until 20
seconds into recovery.
7. Convert to beats/minute by multiplying by 4.
Evaluation
1. Plug recovery heart rate into the appropriate gender-specific formula or use Table 6.3 to estimate the
maximum oxygen uptake for each individual.
2. Use Table 6.8 to classify the cardiorespiratory fitness of each individual.
3. Record results in Activity 6.1.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
ASTRAND-RYHMING TEST (Figure 6.5, Tables 6.5, 6.6, and 6.8, and Activity 6.1)
Theory
Main point
⇒ The lower the heart rate for a given workload of cycling exercise, the higher the cardiorespiratory capacity.
Supporting points
1. Cardiorespiratory endurance is dependent on aerobic energy.
2. The aerobic system is the predominant energy system for this length of time.
3. Aerobic power and cardiorespiratory endurance are dependent on the ability of the cardiovascular system to
deliver oxygen to the muscles so that energy can be produced.
Assumptions
1. Individuals differ much less in cycling efficiency than in aerobic power.
2. The participants cycled in proper cadence with a calibrated metronome and the seat height was adjusted
properly.
3. The prediction equation is a valid estimate of VO2max.
4. VO2max is the definitive measure of cardiorespiratory endurance.
Procedure
1. Make sure all individuals are safe to participate in the test.
2. Adjust the seat height so that the knees are almost completely extended at the bottom of the cycling stroke.
3. Set a metronome to 100 for the two down strokes of each cycle (50 revolutions/minute).
4. Set the appropriate workload (women: 300 or 450 kpm; men: 300 or 600 kpm; conditioned women: 450 or
600 kpm; conditioned men: 600 or 900 kpm).
5. Administer 6 minutes of cycling exercise.
6. Record the time required for 30 pulse beats during approximately the last 10 seconds of each minute of
exercise.
7. If the 5th and 6th minute heart rates are within 5 beats/minute of each other, average them and end the test.
8. If the 5th and 6th minute heart rates are not within 5 beats/minute of each other, continue the test for minutes
7, 8, and 9 for this to occur.
9. If the heart rate does not stabilize, stop the test and retest 15–20 minutes later at a lower workload.
10. Record the successful workload and convert the 30 pulse beats to beats/minute by using Table 6.4.
Evaluation
1. Use Table 6.5 to estimate the maximum oxygen uptake for each individual.
2. Use Table 6.6 to correct the maximum oxygen uptake for age.
3. Use Table 6.8 to classify the cardiorespiratory fitness of each individual.
4. Record results in Activity 6.1
12-MINUTE SWIM TEST (Figure 6.6, Table 6.7, and Activity 6.1)
Theory
Main point
⇒ The faster an individual can swim for 12 minutes, the higher the cardiorespiratory capacity.
Supporting points
1. Cardiorespiratory endurance is dependent on aerobic energy.
2. The aerobic system is the predominant energy system for this length of time.
3. Aerobic power and cardiorespiratory endurance are dependent on the ability of the cardiovascular system to
deliver oxygen to the muscles so that energy can be produced.
Assumptions
1. Individuals differ less in swimming efficiency than in aerobic power (this is not likely true). This test is
most valid for good swimmers.
2. The participants gave maximal effort to swim the most distance possible.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
Procedure
1. Perform the test in a safe, supervised pool.
2. Make sure all individuals are safe to participate in the test.
3. Explain the purpose of the test to the participants.
4. Conduct a warm-up session.
5. Administer the test and record the distances for all participants.
6. Conduct a cool-down session.
Evaluation
1. Use Table 6.7 to estimate the cardiorespiratory fitness for each individual and record results in Activity 6.1.
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
CHAPTER 6
CARDIORESPIRATORY ENDURANCE
CLASSROOM ACTIVITIES
CARTOONS
Use popular cartoons to illustrate cardiorespiratory endurance concerns. Many of them deal with exercise and
overall philosophy of life.
PROGRESS REPORTS
Give simple prospective and retrospective quizzes to keep students reading and thinking.
1. Put multiple-choice, true–false, or short answer questions on a half-sheet of paper.
2. This requires students to make a commitment to some controversial choices.
3. Use the questions as an outline for topics of the day.
HYPOKINETIC DISEASE
1. Ask students to list all the ways a person can contribute to a hypokinetic disease.
2. The answers should surround the sedentary lifestyle and may include some strange behaviors (e.g., waiting
in the car for a close parking space).
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accessible website, in whole or in part.
Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
© 2017 Cengage Learning. All Rights Reserved. May not be scanned, copied or duplicated, or posted to a publicly
accessible website, in whole or in part.
Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
1. How important is it to keep track of daily steps and other measures of daily activity?
2. List at least three things Yumiko did to increase his daily steps. What else could he have done?
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Lifetime Physical Fitness Chapter 6
and Wellness Cardiorespiratory Endurance
3. How can you use the theory of “start slow and then work your way up” to increase your daily activity
levels?
WEB RESOURCES
1. CDC’s Physical Activity and Health Report: http://www.cdc.gov/nccdphp/sgr/index.htm
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