Q

• The best indicator for an enhanced cardiorespiratory function is the maximal

amount of oxygen that the body can consume during exhaustive exercise – the
VO2max. The VO2max is usually expressed as milliliters of oxygen consumed
per kilogram of weight per minute. It shows how much oxygen is being used and
how effective the body is utilizing it.

• As the body adapts to the aerobic training program, the muscles become better at
extracting oxygen from the blood and using it to generate energy through the
aerobic system

• The average VO2max for females is around 35ml/kg/min while the average for
males is around 45ml/kg/min. on the other hand, endurance athletes exhibit high
scores ranging from 60 – 80ml/kg/min
• The heart of an endurance athlete does not have to beat as frequent as a
sedentary person because it can achieve the same work with less action.

• The resting heart rate of endurance athletes are usually below 60 beats per
minute while a sedentary person would have a resting heart rate above 60 beats
per minute.

• A lower resting heart rate can also be an indicator of an enhanced

cardiorespiratory function if a person does not have a medical problem.
• An individual usually feel an improved aerobic capacity after two weeks of
regular training.

• An individual should start to think of increasing the workload by either

increasing the frequency, intensity, and the duration of the exercise.

• The increase in the workload should not to be more than 10% of the previous
load. It is recommended that an individual should focus on increasing the
intensity.
It is an indicator of level of participation
in physical activity. The intensity of
activity is measured by the percentage of
the maximum heart rate during exercise,
which literally means the maximum
number of times the rate contracts in one
minute. An easy formula to determine
your maximum heart rate, based on your
age, is called the Prediction Equation.

ADJUSTED MAXHR FORMULA = 220

– YOUR AGE
However, this is not too accurate, as the
maximum heart rate actually varies for
different people. The aging factor affects this
formula and maxHR decreases as one gets
older. A more accurate measure of heart rate
will be what is known as the maximal stress
test. This test makes use of a treadmill or
exercise bike. Another way to measure the
heart rate is through heart rate monitors,
which use either watches or chest strap
attached with devices that measures one
heart rate and calculates its percentage
against your maxHR
It can measure exercise intensity and
can be combined with the Prediction
Equation. A number is assigned to
coincide with the subjective feelings of
exercise exertion. Based on the given
number, there is an assigned ratio scale.
The higher the number given by the
exerciser, the higher the level of
exertion is. To use this text, the exerciser
is asked what he or she thinks is the
level of exertion of the exercise.
We now have a simple way of
determining the maxHR

Prediction Equation = 220 -20(age)

= 200

RPE = 5 or 50%

Therefore, at the rate the student is

exercising, the heart rate should be 100
bpm
To calibrate this, the actual heart rate of
the student must be checked(check
pulse, count how many beats are there
in 15 seconds and multiply it by 4).
What ever the heart rate is, that would
be his or her 50% maxHR. The
Prediction Equation can be adjusted.
For example, if the actual heart rate is
110bpm, at 50% maxHR, then the
actual maxHR of the person would be
220 bpm.
Moderate aerobic Zone – uses minimum of
50% maxHR to 59%. This is an introductory
zone to start a program for sedentary people
who want to improve their fitness
Weight Management Zone – uses 60% - 70%
maxHR. In this type of exercise level, fat is
burned using moderate intensity that can be
prolonged
Aerobic Fitness Zone – uses 70% - 80%
maxHR. This level is for active people who
have already undergone physical activity using
the lower zones for several weeks.
Cardiovascular fitness and health will
noticeably improve under this zone.
Peak Aerobic Fitness Zone – it uses 80% - 90%
maxHR. It is only suggested for elite athletes
who have already progressed to handle this
level of zone level
• Using the FITT principle, a student can only
manipulate the intensity and time or activity
in a regular PE session. The frequency and
type aspects are determined by the school
and the curriculum.
• If there are only two PE sessions in a week,
then the student may, with initiative, engage
in physical activity in other days to increase
the frequency
• With moderate goals of fitness, one can train
in the moderate aerobic zone or the weight
management zone. With vigorous goals of
fitness, one can adjust to train in the aerobic
fitness zone or even to the peak aerobic
performance zone