1. Cardiorespiratory
Fitness
Health & Fitness for Life
Instructor ~ Alicia Krueger

2. “If we could give every
individual the right amount of
nourishment & exercise, not too
little and not too much, we have
found the safest way to health”
Hippocrates

3. Cardiorespiratory
System
Cardiorespiratory Fitness (CRF) is key to overall
fitness, health, quality of life, and longevity.
• What does it mean?
– Ability of the respiratory and circulatory systems to
provide necessary oxygen to skeletal muscles to sustain
regular physical activity.
• Major Components
– Cardiorespiratory system include heart, lungs, and
network of blood vessels.
• Heart pumps to keep blood circulating
• Lungs take in oxygen and expels carbon dioxide
• Vascular system circulates blood to lungs as well as
around the body.

4. Three Energy Systems
Energy System Duration Types of Activities
Explosive Power (jumping, throwing,
ATP-PC 1-10 seconds
weight lifting, etc.)
Anaerobic 10-120 seconds Speed (200m – 800m runs)
Aerobic >2 minutes Endurance (5k, 10k, marathon runs)

5. • Set long & short term goals
– Be SMART
• Choose an activity
– What do you Enjoy?
• Plan ahead
– What do you Need?
• Apply FITT principle

6. Recommendations
• ACSM
• HHS
• Surgeon General
**These are minimum recommended guidelines to
maintain health benefits, additional benefits are
obtained by increasing activity over these levels.

7. CRF Program
Making it FITT

8. CRF Guidelines

9. Training Intensities
Heart Rate Reserve Method
(HRR x TI) + RHR
30% TI Light to Moderate
40% TI Intensity
50% TI Moderate to Vigorous
60% TI Intensity
70% TI
Vigorous Intensity
85% TI

10. Frequency
Moderate-Intensity Effect
Exercise
3 days/week Maintain cardiorespiratory fitness
5 days/week Improve VO2 max
Most days Enhanced weight loss
**Important to rest 1-2 days to prevent injuries
and avoid burnout.

11. Type Activities
• Walking • Jump Rope
• Jogging • Dancing
• Cycling • Water Aerobics
• Swimming • Basketball
• Skiing • Rowing
• Racquet sports

12. Enhancing your Aerobic
Workout
• Warm up 5-10 minutes
• Workout time is when HR is maintained
in target zone 20-60 minutes.
• Include a 10 minute cool-down.
• Monitor your HR during exercise.

13. Measuring Intensities
• Talk Test
• HR Maximum (HRmax)
• HR Reserve (HRR)
• Rate Perceived Exertion (RPE)
• MET Equivalents
• HR monitor

14. Cross-Training Enhances
Fitness
Combine two or more activities to improve
fitness and decrease injury
Combine two aerobic activities
Combine aerobic with non-aerobic
Incorporate interval training
Add strength training

15. Benefits of CRF
Increases Decreases
• Maximal oxygen • LDL (bad cholesterol)
consumption • Resting HR
• Heart strength • Risk heart disease
• Stroke volume • Risk certain cancers
• Cardiac output • Risk of osteoporosis
• Bone density • Depression
• Mood • Stress & anxiety
• Sleep Quality
• HDL (good
cholesterol)

16. Your Health is up to You!
BE FITT…BE SMART