Professional Documents
Culture Documents
Instant download pdf Principles and Labs for Physical Fitness 9th Edition Hoeger Solutions Manual full chapter
Instant download pdf Principles and Labs for Physical Fitness 9th Edition Hoeger Solutions Manual full chapter
https://testbankfan.com/product/principles-and-labs-for-physical-
fitness-9th-edition-hoeger-test-bank/
https://testbankfan.com/product/principles-and-labs-for-physical-
fitness-10th-edition-hoeger-solutions-manual/
https://testbankfan.com/product/principles-and-labs-for-physical-
fitness-10th-edition-hoeger-test-bank/
https://testbankfan.com/product/principles-and-labs-for-fitness-
and-wellness-12th-edition-hoeger-solutions-manual/
Principles and Labs for Fitness and Wellness 13th
Edition Hoeger Solutions Manual
https://testbankfan.com/product/principles-and-labs-for-fitness-
and-wellness-13th-edition-hoeger-solutions-manual/
https://testbankfan.com/product/principles-and-labs-for-fitness-
and-wellness-13th-edition-hoeger-test-bank/
https://testbankfan.com/product/principles-and-labs-for-fitness-
and-wellness-12th-edition-hoeger-test-bank/
https://testbankfan.com/product/lifetime-physical-fitness-and-
wellness-a-personalized-program-13th-edition-hoeger-solutions-
manual/
https://testbankfan.com/product/lifetime-physical-fitness-and-
wellness-a-personalized-program-14th-edition-hoeger-solutions-
manual/
Instructor's Manual1 for
Principles & Labs for Physical Fitness 9e
Chapter 6 – Cardiorespiratory Endurance
Objectives
• Define cardiorespiratory (CR) endurance and describe the benefits of CR endurance training
in maintaining health and well-being.
• Define and give examples of aerobic and anaerobic exercise.
• Be able to assess CR 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 CR endurance assessments according to health fitness
and physical fitness standards.
• Determine your readiness to start an exercise program.
• Explain the principles that govern CR exercise prescription: intensity, mode, duration,
frequency, and rate of progression.
• Learn some ways to foster adherence to exercise.
CengageBrain
Visit www.cengagebrain.com to access course materials and companion resources for this text,
including the assessment of cardiorespiratory endurance and maintaining a log of all of your
fitness activities. You can also check your understanding of the chapter contents by accessing
the pre-test, personalized learning plan, and post-test for this chapter, and more! See the
preface for more information.
I. INTRODUCTION
A. Cardiorespiratory endurance is the most important component of health-related
physical fitness, except in older adults when muscular strength is particularly
important.
1. Necessary to sustain the energy requirements of a normal life
2. Especially important in preventing cardiovascular disease
6-1
3. Helping achieve and maintain recommended body weight
B. The lifestyle of the average American does not promote cardiorespiratory endurance.
1. Physical activity is no longer a natural part of the day.
2. Technological developments have driven most people in developed countries into
sedentary lifestyles.
3. The results are hypokinetic diseases.
a. Defined: "hypo" means low or little, and "kinetic" implies motion
b. Examples of hypokinetic diseases: hypertension, heart disease, chronic low-back
pain, and obesity
6-2
3. A higher stroke volume requires less beats to achieve a given cardiac output (cardiac
output = stroke volume x heart rate).
D. A lower heart rate at given workloads
1. A trained person has a lower heart rate response to a given task because of greater
efficiency of the cardiorespiratory system.
E. An increase in the number and size of the mitochondria.
1. The mitochondria are where all energy necessary for cell function is produced.
2. As their size and numbers increase, so does the potential to produce energy.
F. An increase in the number of functional capillaries
1. Capillaries allow for the exchange of oxygen and carbon dioxide between the blood
and the cells.
2. As more vessels open up, more gas exchange can take place, delaying the onset of
fatigue during prolonged exercise.
G. Ability to recover rapidly
1. A fit system is able to more quickly restore any internal equilibrium disrupted
during exercise.
H. Lower blood pressure and blood lipids
1. Aerobic exercise has been shown to reduce high blood pressure.
2. Aerobic exercise leads to lower levels of circulating triglycerides and LDL cholesterol
and a higher level of HDL cholesterol.
I. An increase in fat-burning enzymes
1. More fat is regularly burned in the muscle.
6-3
4. The caloric expenditure of exercise can be calculated by multiplying the caloric
value of VO2 (5 Calories per liter) x the percentage of VO2 max intensity of the exercise
(? L per minute) x the minutes of activity (? min).
5. One pound of fat is lost for every 3,500 Calories of additional expenditure.
B. Components of Oxygen Uptake (VO2)
1. Heart Rate
a. Normal heart rate can range from 40 bpm at rest to over 200 bpm or higher
during maximal exercise.
b. The maximal heart rate (MHR) that a person can achieve starts to drop by about
one beat per year beginning at about 12 years of age.
c. Maximal heart rate in trained endurance athletes is sometimes slightly lower
than in untrained individuals.
2. Stroke Volume
a. Stroke volume ranges from 50 mL/beat (resting untrained individuals) to 200
mL/beat (endurance-trained athletes) (see Table 6.1).
b. Endurance training increases stroke volume (primarily responsible for the
increase in VO2max) significantly due to
i. a stronger heart muscle.
ii. an increase in total blood volume.
iii. a greater filling capacity of the ventricles during the resting phase (diastole)
of the heart cycle.
3. Amount of Oxygen Removed from Blood
a. Known as arterial-venous oxygen difference (a-vO2 diff)
b. At rest, this difference is 5 mL of oxygen for each 100 mL of blood (20 mL/100
mL in arteries — 15 mL/100 mL in veins).
c. During maximal exercise the difference can be as much as 15 mL/100 mL (20
mL/100 mL in arteries — 5 mL/100 mL in veins).
d. Knowing heart rate, stroke volume, and a-vO2 diff, VO2 can be estimated:
i. VO2 (L/min) = (heart rate x stroke volume x a-vO2diff) ÷ 100,000
4. VO2max is affected by genetics, training, gender, age, and body composition.
a. Only those with a strong genetic component are able to reach an "elite" level of
aerobic capacity (60 to 80 mL/kg/min).
b. Men exhibit a 15-30% higher VO2max due to a greater hemoglobin content, lower
body fat, and larger heart size than women.
c. Starting at age 25, VO2max decreases
i. 1% each year in sedentary individuals.
ii. 0.5% each year in physically active individuals.
C. Tests To Estimate VO2max (Figures 6.2, 6.3, 6.4, 6.5, and 6.6)
1. Safety of Testing — A physician should be present for
a. maximal tests on apparently healthy men 45 or older and women 55 or older.
i. Maximal test requires the participant's all-out or nearly all-out effort.
b. submaximal tests on higher risk/symptomatic individuals.
2. 1.5-Mile Run Test — used most frequently (Figure 6.2)
a. VO2max is estimated based on the time the person takes to cover the distance
(Table 6.2).
b. The easiest test to administer: need a stopwatch and a track or premeasured
1.5-mile course
c. Considered a maximal test because the objective is to cover the distance as fast
as possible
d. Limited to conditioned individuals who have been cleared for exercise
3. 1.0-Mile Walk Test (Figure 6.3)
a. Used by individuals who are unable to run
b. Requires a brisk 1.0-mile walk that will elicit an exercise heart rate of at least
120 beats/min at the end of the test
6-4
c. Need to know how to take your heart rate by counting your pulse or use a heart
rate monitor
d. VO2max is estimated according to a prediction equation that requires: 1.0-mile
walk time, exercise heart rate at the end of the walk, gender, and body weight in
pounds.
4. Step Test (Figure 6.4 and Table 6.3)
a. Requires little time (3 minutes) and equipment (a 16.25-inch step, a stopwatch,
and a metronome)
b. Can be administered to almost anyone except for symptomatic and diseased
individuals
c. Not suitable for significantly overweight individuals and those with joint
problems in the lower extremities
d. VO2max is estimated based on a submaximal workload.
e. Need to know how to take your heart rate by counting your pulse
5. Astrand-Ryhming (Cycling) Test (Figure 6.5; Tables 6.4, 6.5, and 6.6)
a. Conducted on a bicycle ergometer
b. Requires submaximal workloads and little time to administer
c. Suitable for overweight individuals and those with limited joint problems in the
lower extremities
d. At the end of the test, the heart rate should be in the range given for each
workload in Table 6.5 (generally between 120 and 170 bpm).
e. When testing older people, choose workloads so that the final exercise heart
rates do not exceed 130- 140 bpm.
6. 12-Minute Swim Test (Figure 6.6)
a. Considered a maximal exercise test because subject is to swim as fast as
possible; should follow the same precautions
b. Practical only for those who are planning to take part in a swimming program or
who cannot perform any of the other tests
c. Differences in skill level, swimming conditioning, and body composition greatly
affect VO2max of swimming.
d. VO2max cannot be estimated for a swimming test, and the fitness categories given
in Table 6.7 are only estimated ratings.
7. Interpreting the Results of Your VO2max
a. Use Table 6.8 for cardiorespiratory fitness classification according to VO2max.
D. Predicting VO2 and Caloric Expenditure from Walking and Jogging
1. Units of Expression
a. Can be expressed in liters per minute (L/min) or milliliters per kilogram per
minute (mL/kg/min)
b. mL/kg/min is used to classify individuals into the various cardiorespiratory
fitness categories (see Table 6.8).
2. The human body burns about 5 calories for each liter of oxygen consumed.
3. During aerobic exercise the average person trains between 50-75% of VO2max.
4. Table 6.9 contains the oxygen requirement (uptake) for walking speeds between 50
and 100 meters per minute and for jogging speeds in excess of 80 meters per
minute.
5. Lab 6B allows you to determine your own oxygen uptake and caloric expenditure for
walking and jogging.
6-5
a. Scoring 12 or above in each category (mastery, attitude, health, and
commitment) in Lab 6C indicates that initiating and adhering to exercise are
plausible.
2. Next, decide positively to try.
a. List the advantages, such as:
i. It will make me feel better.
ii. I will lose weight.
iii. I will have more energy.
iv. It will lower my risk for chronic diseases (Figure 6.8).
b. Compare to the disadvantages, such as:
i. I don't want to take the time.
ii. I'm too out of shape.
iii. There's no good place to exercise.
iv. I don't have the willpower to do it.
c. Identify the stage for cardiorespiratory endurance.
d. Outline specific processes and techniques for change.
6-6
4. Begin the first few weeks with a lower training zone, then move higher, but not
higher than 85% of HRR.
5. Once you have reached an ideal level of cardiorespiratory endurance, frequent
training in the 60-85% range will allow you to maintain your fitness level.
C. Moderate- Versus Vigorous-Intensity Exercise (Figure 6.8)
1. Vigorous-intensity programs yield higher improvements in VO2max than do
moderate-intensity programs.
2. Higher levels of aerobic fitness are associated with lower cardiovascular mortality.
D. Monitoring Exercise Heart Rate
1. During the first few weeks of an exercise program, you should monitor your exercise
heart rate regularly to make sure you are training in the proper zone.
a. Wait until you are about 5 minutes into the aerobic phase of your exercise
session before taking your first reading.
b. Count your pulse for 10 seconds, then multiply by 6 to get the per minute pulse
rate.
E. Rate of Perceived Exertion (RPE; Figure 6.9)
1. A person subjectively rates the perceived exertion or difficulty of exercise when
training at different intensity levels using the physical activity perceived exertion (H-
PAPE) scale.
2. Cross-check your target zone with your RPE during the first weeks of your exercise
program using the form provided in Figure 6.12.
F. Mode of Exercise
1. It must be aerobic (involving the major muscle groups, rhythmic and continuous) to
stimulate a cardiorespiratory response.
2. Examples: walking, jogging, aerobic dance, swimming, water aerobics, cross-country
skiing, rope skipping, cycling, racquetball, stair climbing, and stationary running or
cycling
3. Choose using personal preferences and physical limitations.
4. Some activities first require skill development and base conditioning before the TI
can be maintained.
5. Training in the lower end of the cardiorespiratory zone will yield optimal health
benefits.
6. Training in the higher end of the cardiorespiratory zone improves the VO 2max more.
G. Duration of Exercise
1. 20-60 minutes per session is generally recommended.
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 at least10 minutes each provide significant
cardiorespiratory benefit.
4. To prevent weight gain: accumulate 60 minutes of moderate-intensity physical
activity most days of the week.
5. To prevent weight regain: 60 to 90 minutes of daily moderate-intensity activity.
6. Exercise sessions should always be preceded by a 5-10 minute warm-up and
followed by a 10-minute cool-down period (Figure 6.6).
H. Frequency of Exercise (Figure 6.10)
1. The recommended frequency for aerobic exercise is three to five days per week.
2. Progressively continue to increase frequency, duration, and intensity of exercise
until you have accomplished your goals.
3. When exercising at 60-85% of HRR, three 20- to 30-minute exercise sessions per
week (totaling at least 75 minutes) on nonconsecutive days are sufficient to improve
(in the early stages) or maintain VO2max.
4. When training at lower intensities, exercising 30 to 60 minutes more than three
days per week (totaling 150 minutes) is required.
5. Anaerobic threshold: training is conducted more than five days a week, further
improvements in VO2max are minimal
6-7
6. For weight-loss, 60 to 90 minutes of low-intensity to moderate-intensity activity on
most days of the week is recommended.
7. A routine of at least 30 minutes of moderate-intensity physical activity almost daily
has been promoted as an effective way to improve health.
8. Excessive sitting (even when exercising 5 times weekly) creates a lifestyle that may
not support expected health benefits of exercise.
9. Excessive sitting has been found to increase all-cause mortality 50%, increase
cardiovascular disease 80%, create weaker muscles, affect the central nervous
system, increase fatigue, decrease insulin sensitivity, raise blood pressure, decrease
lipoprotein lipase, increase cholesterol, increase LDL cholesterol, and increase
triglycerides.
10. Seven suggestions are given to increase daily nonexercise activity thermogenesis
(NEAT).
a. Stand rather than sit at home.
b. Use a standing or a treadmill desk.
c. Use a stability ball for a chair.
d. Hold walking meetings instead of sitting meetings.
e. Walk to communicate in person with a coworker, rather than use the phone or
email.
f. Take intermittent breaks from sitting.
g. When practical, park father away and take the stairs.
I. Rate of Progression (Figure 6.11)
1. The speed of improvement depends on various factors:
a. The person’s health status
b. The person’s exercise tolerance
c. What is desired to change (goals of the program)
2. Initial Program:
a. 3 exercise sessions per week
b. 15-20 minute duration sessions
c. Easy to moderate exercise intensity
3. Continuing Program:
a. 5 exercise sessions by the 4th or 5th week, up to 7 sessions as the program
continues
b. Increase in duration 5-10 minutes each week.
c. Increase in intensity within the TI zone.
d. Change one aspect at a time.
6-8
X. GETTING STARTED AND ADHERING TO A LIFETIME EXERCISE PROGRAM
A. Follow the guidelines provided in Lab 6D and initiate your cardiorespiratory endurance
program.
B. Once you have determined your exercise prescription, the difficult part begins: starting
and sticking to a lifetime exercise program.
C. Lifelong dedication and perseverance are necessary to reap and maintain good fitness.
D. The suggestions provided in the accompanying Behavior Modification Planning box have
been used successfully to help change behavior and adhere to a lifetime exercise
program.
E. A Lifetime Commitment to Fitness
1. The benefits of fitness can be maintained only through a regular lifetime program.
2. Staying with a physical fitness program long enough brings about positive
physiological and psychological changes.
3. 4 weeks of aerobic training are completely reversed in 2 consecutive weeks of
physical inactivity.
4. If you have been exercising regularly for months or years, 2 weeks of inactivity will
not hurt you as much as it will someone who has exercised only a few weeks.
Laboratories
Classroom Activities
1. Hypokinetic Disease
• Ask the students to list all the ways a person can contribute to a hypokinetic disease.
• The answers should surround the sedentary lifestyle and may include some strange
behaviors (e.g., waiting in the car for a close parking space).
6-9
• Have the students mathematically determine whether they would gain or lose
heartbeats by having cardiorespiratory fitness.
6-10
• Explain that the felt intensity can be learned by connecting the physical activity
perceived exertion with pulse counts immediately while pausing from exercise (H-PAPE;
Figure 6.9).
Teaching Strategies
1. Cardio Cartoons
• Use popular cartoons to illustrate cardiorespiratory endurance concerns.
• Many of them deal with exercise and overall philosophy of life.
6-11
• Ask the students to eliminate the least helpful modes of exercise from a list you provide,
explaining why they are less feasible.
• Then ask the students to prioritize the modes that remain, explaining why they are
ranked in this order.
• Continue with another scenario, using common realistic factors.
6-12
Name: _______________________________________________ Date: _________________________
Your Goal: 40-85% of heart rate reserve = (Your heart rate reserve x 40-85%) + Resting heart rate
40% = (________ [Your heart rate reserve] x .40) + ________ [Your resting heart rate] = ________ bpm
50% = (________ [Your heart rate reserve] x .50) + ________ [Your resting heart rate] = ________ bpm
60% = (________ [Your heart rate reserve] x .60) + ________ [Your resting heart rate] = ________ bpm
85% = (________ [Your heart rate reserve] x .85) + ________ [Your resting heart rate] = ________ bpm
Example
Subject: 20 years old with a resting heart rate of 68 beats per minute (bpm)
Maximal Heart Rate = 220 – 20 = 200 bpm
Resting Heart Rate = 68 bpm
Heart Rate Reserve = 200 – 68 = 132 beats
Goal: 40-85% of heart rate reserve = (Heart rate reserve x 40-85%) + Resting heart rate
40% = (132 x .40) + 68 = 121 bpm
50% = (132 x .50) + 68 = 134 bpm Low-intensity cardiorespiratory training zone: 121 to 134 bpm
60% = (132 x .60) + 68 = 147 bpm Moderate-intensity cardiorespiratory training zone: 134 to 147 bpm
85% = (132 x .85) + 68 = 180 bpm High-intensity cardiorespiratory training zone: 147 to 180 bpm
6-13
Another random document with
no related content on Scribd:
“A happy combination of scientific study with journalistic ease of
style and choice of interesting material.”
“Because he went into such an unknown region his book has the
atmosphere of Hakluyt or Purchas. The photographs which illustrate
the book are excellent.” J. F. Gould
“To tell the truth all this business of Jane and the engineer, from
beginning to end, is unreal and commonplace. Jane herself is least
credible and desirable whenever that young man is brought on the
scene. Except his good looks and his fine phrases, there is nothing or
next to nothing ‘to him.’ What ‘makes’ the book is its study of Jane in
relation to the movie man.” H. W. Boynton
20–3350
20–20648
“It may be safely prophesied that Mrs Lutz, if she continues to spin
more novels of the type of ‘Cloudy Jewel’ will doubtless lure into her
fold a large proportion of the followers of Harold Bell Wright. Within
the pages of ‘Cloudy Jewel’ one may find the telling and sure-fire
ingredients of an American best seller.”
“Mrs Lutz will beguile many hours for those who do not wish to be
aroused or excited by what they read, and her books will have a
wholesome influence wherever they are read.” K. O.
20–13974
“Of course it is a very old plot, this of the cruel step mother, but
Mrs Lutz manages to centre our interest entirely in Betty and to
arouse our sympathies to the point where we do not greatly care that
some of her plot elements are distinctly hackneyed.”
[2]
LYNCH, FREDERICK HENRY. Personal
recollections of Andrew Carnegie. il $1.50 Revell
20–1230
“‘Ireland a nation’ stands above and apart from the vast majority of
books on the subject. It owes this distinction not only to its author’s
brilliant handling of a complicated theme, to his sense of selection,
and to his gift of distilling the essence of long-drawn-out
controversies into a witty phrase, but primarily to the fact that he
lifts the issue to a new and higher plane. Where other writers take it
for granted that the dispute is one between two nations. Mr Lynd
confronts the rulers of Great Britain with their pledges not to Ireland
but to the civilized world, and insists that an Irish settlement is to
England’s allies, no less than her enemies, the ‘acid test’ of whether
these pledges are more than mere empty words.”
“If his pages have at times the intractable vehemence which belong
to his nationality, they are no less lit up with the wit and sparkle that
seldom desert a man of his race.” H. L. Stewart
20–14290
When Jaspar Dudley’s will was read, instead of the fortune which
his grandson Stanford Broughton expected, he received only a vague
legacy which at first he chose to disregard entirely. For it read
something as follows: “Your portion ... was worth, at its latest
valuation, something like $440,000.... When you find it, you will be
able to identify it by the presence of a girl with brown hair and blue
eyes and small mole on her left shoulder, a piebald horse ... and a dog
with a split face—half black and half white.” With just this
information and certain indefinite geographical data, “Stannie”
finally starts on the trail of his inheritance. He has less trouble in
locating it than might be expected. But then his troubles begin, for he
finds it to be a flooded mine, which is nevertheless highly desirable
to a certain mining engineer. He determines to pump it out, and
ascertain its value. His attempts to do this, and the efforts of his rival
to thwart him, and gain possession himself, make the story, with, of
course, some rivalry for the blue-eyed girl as well.
“‘The girl, a horse and a dog’ is a book built frankly for amusement
purposes, but it is more substantial than the usual run of adventure
stories. Mr Lynde possesses the power to develop character in a
consistent manner, to afford the reader glimpses of types which live,
and to do this without halting the steady flow of a narrative that
steadily rises in its interest.”
“A lively tale.”
20–5584
20–20945
A story of the fight for free soil in Kansas in the fifties. Among the
New England recruits to the free soil population are John and Ellen
Truman, who give up ease and security and take their two young
children into the new and strange land. With them goes Ellen’s
cousin Harvey Sayre, young and high-spirited and ripe for adventure.
Later another cousin, Phoebe Murray, comes for a visit, and refusing
to be sent back to safety, remains to play her part with the other
women. Even before reaching Kansas the Trumans have a taste of the
tense relations between North and South and they are in the heart of
the struggle from the moment of their arrival. Another struggle no
less interesting is revealed within the ranks of the free-soilers,
between the advocates of violence and those who stand for peaceful
methods. The figure of John Brown as he moves through these pages
differs somewhat from popular legend. The love story of Phoebe and
Lewis Hardie, the high courage of the women, and the author’s very
evident love for the prairies lighten the somberness of the story.
“Miss Lynn has not only made her story interesting and her
characters alive; she has pictured the country itself as few writers
have pictured it. ‘Free soil’ is a noble book, a living book, a book to
read and to remember. In its blending of fiction and history it is a
notable achievement.”
+ N Y Times p24 D 19 ’20 550w
“As fiction pure and simple the novel has no great art, but it has
historical reality and wide human sympathy. As a sketch of western
living conditions in early days the book is also satisfying.” E. C.
Willcox
[2]
LYTLE, JOHN HORACE. Story of Jack. il
$1.50 Pettibone-McLean co., Dayton, O.
20–10081
“The scene of the title story is laid in the Klondike land in the
Klondike days. Jack is a real dog, and a great one, who will win
straight to the heart of every reader.” (Cath World) “The tragic
adventure of Jack is followed by other stories, each directed to a
particular foible of the dog-lover—the pioneer dog who spends his
life by racing with a message of an Indian uprising, the unwelcome
mongrel who rescues a child from drowning and is welcome ever
after, the spaniel who is taught to point golf balls and so saves his
master in a desperate match, and so on.” (Review)
20–6365
[2]
MCARTHUR, PETER. Affable stranger. *$1.50
(4c) Houghton
20–20446
The author is a Canadian farmer and journalist who visited the
United States in the capacity of friendly observer. He was interested
particularly in the state of public opinion as it concerns Canada and
Great Britain and his method was to keep as quiet as possible and let
the other person do the talking. Some of his chapters, which were
contributed first to the Toronto Globe, are: Back to the primitive;
Registering reform; A burden of farmers; Organized for profit; Old
home week; The ward leader; The soul of Canada; A land of upper
berths.
“There is no doubt but what Miss Macaulay looks at her day and its
state of mind much as Cervantes looked at his, and her result in
fiction is in kind if not in degree the same. In degree it is far ahead of
its kind beyond anything done by her contemporaries. For all its
clever caricature and exhilarating interest the story is downright
English.” W. S. B.
20–11654