MODULE 2
INTRODUCTION
In this module we will discuss:
- Basic concepts of cardiorespiratory conditioning.
- How to estimate your maximal aerobic capacity.
- Types of aerobic activities and basic workouts.
Many of the definitions and terminology associated
with cardiorespiratory conditioning have been
presented in module 1. However, other terms are
used interchangeably to reflect
cardiorespiratory conditioning. These include:
cardiovascular, cardiopulmonary, and aerobic
conditioning.
Measuring Exercise
GUIDELINES
The American College of Sports Medicine (ACSM) and the
Centers for Disease Control and Prevention recently
formulated new guidelines for the public with respect to
exercise.
The new recommendations state that “Every adult should
accumulate 30 minutes or more of moderate intensity
physical activity on most, preferably all, days of the
week”.
They defined moderate intensity physical activity as
“activity performed at an intensity of 3 to 6 METS
(Metabolic Equivalent of Tasks), or the equivalent of brisk
walking at 3 to 4 mph for most healthy adults”.
Whereas the previous recommendations for populations
emphasized the importance of extended periods of strenuous
exercise, these new guidelines state that short, intermittent bouts of
moderate exercise are important and sufficient for health benefits.
The MET estimates the amount of oxygen used by the body during physical
activity.The harder the body works, the higher the MET. One MET equals the
energy or oxygen used while sitting quietly. Physical activity that burns 3 to
6.0 METs is moderate intensity. Physical activity that burns 6.1 METs or more
is vigorous intensity.
, Examples of moderate-intensity activities:
• Walking briskly (4 Km per hour or faster)
• Recreational swimming
• Bicycling slower than 16 Km per hour on level terrain
• Tennis (doubles)
• Active forms of yoga (for example, Vinyasa or power yoga)
• Ballroom or line dancing
• General yard work and home repair work
• Exercise classes like water aerobics
Cardiovascular Fitness
CONDITIONING
Cardiovascular conditioning improves health and work capacity, by
enhancing the circulation and overall functioning of the heart and
lungs.
Cardiorespiratory conditioning consists of both aerobic exercise,
which requires oxygen to sustain muscle activity and anaerobic
exercise, which does not use oxygen for short bursts of
highly intense activity.
Most daily work and activities are aerobic in nature, and thus,
improving the delivery of oxygen to the working skeletal muscle
will improve work performance. The ability to utilize oxygen for
exercise depends on a number of factors outlined on the following
tab.
HEALTH FACTORS
Factors influencing a healthy cardiovascular system:
Factor 1: The functioning of your muscles of
respiration or pulmonary ventilation and the ability
of oxygen to diffuse across lungs into your blood.
Factor 2: The ability of your heart to increase its
rate of beating and amount of blood pumped with
each beat.
Factor 3: The ability of your blood vessels in and surrounding the skeletal muscle to
regulate blood flow within the body.
Factor 4: The ability of the contracting skeletal muscle to extract and use oxygen in
blood while exercise is being performed.
CAPACITY
All of the previously mentioned factors: the
efficiency of the heart, lungs, blood vessels and
skeletal muscle, are important in determining your
ability to sustain a submaximal workload, and
your maximal aerobic capacity.
Two other factors which help determine maximal aerobic
capacity are your percentage of specific muscle fiber
types and your genetic makeup.
Some people are endowed with a high aerobic capacity,
whereas others are not.
However, everyone can and will improve if a
cardiorespiratory conditioning program is followed.
INTRODUCTION
In this module we will discuss:
- Basic concepts of cardiorespiratory conditioning.
- How to estimate your maximal aerobic capacity.
- Types of aerobic activities and basic workouts.
Many of the definitions and terminology associated
with cardiorespiratory conditioning have been
presented in module 1. However, other terms are
used interchangeably to reflect
cardiorespiratory conditioning. These include:
cardiovascular, cardiopulmonary, and aerobic
conditioning.
Measuring Exercise
GUIDELINES
The American College of Sports Medicine (ACSM) and the
Centers for Disease Control and Prevention recently
formulated new guidelines for the public with respect to
exercise.
The new recommendations state that “Every adult should
accumulate 30 minutes or more of moderate intensity
physical activity on most, preferably all, days of the
week”.
They defined moderate intensity physical activity as
“activity performed at an intensity of 3 to 6 METS
(Metabolic Equivalent of Tasks), or the equivalent of brisk
walking at 3 to 4 mph for most healthy adults”.
Whereas the previous recommendations for populations
emphasized the importance of extended periods of strenuous
exercise, these new guidelines state that short, intermittent bouts of
moderate exercise are important and sufficient for health benefits.
The MET estimates the amount of oxygen used by the body during physical
activity.The harder the body works, the higher the MET. One MET equals the
energy or oxygen used while sitting quietly. Physical activity that burns 3 to
6.0 METs is moderate intensity. Physical activity that burns 6.1 METs or more
is vigorous intensity.
, Examples of moderate-intensity activities:
• Walking briskly (4 Km per hour or faster)
• Recreational swimming
• Bicycling slower than 16 Km per hour on level terrain
• Tennis (doubles)
• Active forms of yoga (for example, Vinyasa or power yoga)
• Ballroom or line dancing
• General yard work and home repair work
• Exercise classes like water aerobics
Cardiovascular Fitness
CONDITIONING
Cardiovascular conditioning improves health and work capacity, by
enhancing the circulation and overall functioning of the heart and
lungs.
Cardiorespiratory conditioning consists of both aerobic exercise,
which requires oxygen to sustain muscle activity and anaerobic
exercise, which does not use oxygen for short bursts of
highly intense activity.
Most daily work and activities are aerobic in nature, and thus,
improving the delivery of oxygen to the working skeletal muscle
will improve work performance. The ability to utilize oxygen for
exercise depends on a number of factors outlined on the following
tab.
HEALTH FACTORS
Factors influencing a healthy cardiovascular system:
Factor 1: The functioning of your muscles of
respiration or pulmonary ventilation and the ability
of oxygen to diffuse across lungs into your blood.
Factor 2: The ability of your heart to increase its
rate of beating and amount of blood pumped with
each beat.
Factor 3: The ability of your blood vessels in and surrounding the skeletal muscle to
regulate blood flow within the body.
Factor 4: The ability of the contracting skeletal muscle to extract and use oxygen in
blood while exercise is being performed.
CAPACITY
All of the previously mentioned factors: the
efficiency of the heart, lungs, blood vessels and
skeletal muscle, are important in determining your
ability to sustain a submaximal workload, and
your maximal aerobic capacity.
Two other factors which help determine maximal aerobic
capacity are your percentage of specific muscle fiber
types and your genetic makeup.
Some people are endowed with a high aerobic capacity,
whereas others are not.
However, everyone can and will improve if a
cardiorespiratory conditioning program is followed.
