Cardiorespiratory Fitness (9-10) - Learning Outcomes

Cardiorespiratory Endurance: Assessment and Preparation Chapter 3 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Learning Outcomes (1 of 2) 3.1 Define cardiorespiratory endurance and VO2 max and explain the import...

Cardiorespiratory Endurance: Assessment and Preparation Chapter 3 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Learning Outcomes (1 of 2) 3.1 Define cardiorespiratory endurance and VO2 max and explain the importance of VO2 max as a measure of cardiorespiratory endurance 3.2 Name the major components of the cardiorespiratory system and describe their functions 3.3 Explain how ATP is used for energy during exercise and identify the energy systems involved in the production of ATP for muscular contraction 3.4 Discuss the roles and adaptations of the cardiovascular and respiratory systems during exercise and training and identify the major changes that occur in skeletal muscles and the cardiorespiratory system in response to aerobic training 3.5 Explain the benefits of developing cardiorespiratory fitness Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Learning Outcomes (2 of 2) 3.6 Describe the common field tests used to measure a person's level of cardiorespiratory fitness by estimating VO2 max 3.7 Outline the general components of an exercise prescription designed to improve cardiorespiratory fitness 3.8 Develop an individualized exercise prescription for improving cardiorespiratory endurance 3.9 List and describe several types of training used to improve cardiovascular fitness 3.10 Present ideas for staying motivated and managing your time to include adequate amounts of aerobic exercise Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What Is the Cardiorespiratory System? Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What Is the Cardiorespiratory System? It is made up of the following two systems: – The cardiovascular system (the heart and blood vessels) – The respiratory system (the lungs and muscles involved in respiration) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved  https://www.youtube.com/watch?v=28CYhgjrBLA Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What Is the Cardiorespiratory System? It is made up of the following two systems: – The cardiovascular system (the heart and blood vessels) – The respiratory system (the lungs and muscles involved in respiration) Together, these systems deliver oxygen and nutrients throughout the body, and remove waste products from tissues Exercise challenges the cardiorespiratory system by increasing the demand for oxygen and nutrients in working muscles Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved The Cardiovascular System The heart (two pumps in one) – Right side = pulmonary circuit (to lungs to get O2) – Left side = systemic circuit (O2 rich blood to whole body) Blood vessels – Arteries: carry oxygenated blood away from the heart to the rest of the body – Veins: carry oxygen-depleted blood from body's tissues back to the heart – Capillaries: thin-walled blood vessels that permit the exchange of gases and nutrients between the blood and tissues Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved The Respiratory System Controls breathing Consists of lungs and related muscles The lungs – During exhalation, carbon dioxide is released into the air – During inhalation, oxygen is brought into the lungs, where it enters alveoli (tiny air sacs), and then passes into capillaries – Sends oxygen-rich blood back to the left side of the heart to start the process over again Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Blood Flow Through the Cardiorespiratory System Heart = the pump that pushes blood to all organs Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart – the pump Right Atrium Left Atrium Left Ventricle Right Ventricle Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart – the pump Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart – the pump Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart Rate You can measure heart rate at either (a) the radial artery in the wrist just under the thumb (b) the carotid artery in the neck below the jawline Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Video: The Radial Pulse Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Video: The Carotid Pulse Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Key Terms Stroke volume (SV): The quantity of blood ejected with each heartbeat. SV = 70 ml Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Key Terms Stroke volume (SV): The quantity of blood ejected with each heartbeat. Heart rate (HR): rate of heart pumping (beats per minute) Cardiac output (or Q): The amount of blood pumped by the heart in liters per minute (SV × HR). HR = 50 bpm SV = 70 ml Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculation of Cardiac output Cardiac output (Q) = SV × HR SV = 80 ml HR = 100 beats per minute Q=? During exercise, which of these 3 would increase? Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculation of Cardiac output Cardiac output (Q) = SV × HR = 3.8 L HR (bmp) SV (ml) CO(ml/min) CO (L/min) 55 70 3850 3.85 80 70 5600 5.6 100 70 7000 7 150 70 10500 10.5 200 70 14000 14 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculation of Cardiac output Cardiac output (Q) = SV × HR HR (bmp) SV (ml) CO(ml/min) CO (L/min) 55 70 3850 3.85 80 70 5600 5.6 100 70 7000 7 150 70 10500 10.5 200 70 14000 14 200 90 18000 18 200 100 20000 20 200 120 24000 24 200 160 32000 32 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Key Terms Resting oxygen uptake: Estimated at 3.5 ml of oxygen per kilogram of body weight per minute (ml · kg–1 · min–1), defined as 1 metabolic equivalent (MET). Maximal oxygen uptake: The greatest amount of oxygen that can be used at the cellular level for the entire body. Fick Equation: V O2 max = (Q) x a-vO2 difference V O2 max = (HR x SV) x a-vO2 difference Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved The Role of VO2 Max The most valid measure of cardiorespiratory fitness VO2 max = maximal aerobic capacity (the maximum amount of oxygen the body can take in and use during exercise) VO2 max measures the endurance of the cardiorespiratory system and the exercising skeletal muscles Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise challenges the CR System Fick Equation: V O2 max = (Qmax) x a-vO2 difference V O2 max = (HRmax x SVmax) x a-vO2 difference Q: What is maximum heart rate? Q: What is the maximum limit for blood flow? Q: What is the maximum amount of oxygen and nutrients you can supply the muscles during exercise? https://www.youtube.com/watch?v=A3YK_-8PrZw Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Aerobic Vs. Anaerobic Exercise Allyson Felix Eliud Kipchoge https://www.youtube.com/watch?v=ngWHorCGHH4 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Getting Energy for Exercise Energy – The fuel needed for muscle motion – Derived from the breakdown of food Energy released from the breakdown of food creates a compound called ATP (adenosine triphosphate) ATP is made and stored in small amounts in muscle and other cells The breakdown of ATP releases energy in a form that muscles can use for movement + generates heat It is the only compound in the body that can provide this immediate source of energy; therefore, ATP must be available for muscles in order for them to contract Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Aerobic and Anaerobic Systems Two systems in muscle cells produce ATP – Anaerobic (without oxygen) ▪ Provides ATP at the beginning of exercise and for short-term, high- intensity exercise ▪ Produced through glycolysis (the process that breaks down carbohydrates) which can result in build-up of lactic acid ▪ Can only use carbohydrates as an energy source – Aerobic (with oxygen) ▪ The primary system for cardiorespiratory endurance ▪ Relies on oxygen for ATP production ▪ Can use fats, carbohydrates, and protein to produce ATP ▪ Supports prolonged exercise, with a shift from carbohydrates to fats as the primary energy source ▪ Most daily activities rely on aerobic ATP production Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved ATP Energy Metabolism During Exercise Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Energy from Fat vs Carbs Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Changes in the Cardiorespiratory System with Exercise and Training Responses to exercise – Short-term (acute) changes that occur during and immediately after exercise – E.g., Heart rate (HR) increases during exercise Adaptations to exercise – Changes over time that accrue with regular exercise – E.g., with exercise training over months, resting HR reduces Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Responses to Exercise Heart rate increase Stroke volume increases Cardiac output increases Breathing rate increases Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Adaptations to Exercise Resting heart rate decreases Maximum stroke volume increases VO2 max increases Respiratory muscle endurance improves Muscles' capacity to produce aerobic energy increases Adaptations are lost/reversed if exercise is stopped for an extended period Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Health Benefits of Cardiorespiratory Endurance Lower risk of cardiovascular disease (C VD) Increased longevity Reduced risk of type 2 diabetes Lower blood pressure Increased bone density in weight-bearing bones Improved self-esteem and body image Improved muscle tone and easier weight control Improved sleep quality Increased energy Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Evaluating Cardiorespiratory Endurance 1.5-mile run test – One of the simplest and most accurate tests 1-mile walk test – Similar to 1.5-mile run test (good for sedentary individuals) Cycle ergometer test – Non-weight-bearing (good for people with joint problems) Step test – Can be performed by people at any fitness level Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Video: Step Test Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Relationship Between Training Intensity and VO2 max Improvement Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved VO2 max values Sex differences? Muscle mass Hemoglobin mass (amount of oxygen carried) Heart/Lung size Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Change in VO2 max with 12 months of Endurance Training (Ex. Adaptation) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Percentage Differences in Heart size among 3 groups of athletes LV (Left ventricle (Left ventricle (Left ventricle internal diameter) maximal wall mass) thickness) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Adaptations Heart Size Adaptations: The left ventricle changes the most in response to endurance training. The internal dimensions of the left ventricle increase mostly due to an increase in ventricular filling. The wall thickness of the left ventricle increases, making the potential contraction of the left ventricle more forceful. Frank-Starling Mechanism?- rubber band effect Blood volume loading; stretches heart cavity; encourages remodeling Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Changes in Stroke volume with Endurance Training Post-training, the athletes are able to pump more blood per heartbeat Learning Check: how might this be beneficial? Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Adaptations Stroke Volume Adaptations Endurance training increases SV at rest and during submaximal and maximal exercise. Increases in end-diastolic volume, caused by an increase in blood plasma and greater diastolic filling time, contribute to increased SV. The increased size of the heart allows the left ventricle to stretch more and fill with more blood. (Frank-starling mechanism) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Adaptations Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Designing Your Aerobic Exercise Program Set goals (short-term and long-term) Warm-up (5–10 minutes of low-intensity exercise) Workout (FITT principle) – Frequency (e.g., 3–5 times per week) – Intensity (e.g., 50–85% of maximal heart rate) ▪ Training threshold ▪ Target heart rate (THR) ▪ Heart rate reserve (HRR) ▪ Borg Rating of Perceived Exertion (RPE) – Time/duration (e.g., 20–60 minutes per session) – Type/mode of exercise (e.g., jogging, cycling, rowing) Cool-down (light exercise and stretching) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculate Maximal Heart Rate Maximal HR (Tanaka Equation) – HRmax 206.9  (.67 age in yrs.) 206.9  (.67 20 yrs.) HRmax of 194 bpm Some examples to work through: 195 bpm 170 bpm 153 bpm Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Maximal Heart Rate over Time Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculate Heart Rate Reserve (HRR) HRR = HRmax – HRRest = 194 bpm – 60 bpm = HRR of 134 bpm What would be the HRR for an 80 yr. old (with HRRest of 75)? Step 1: Calculate HRmax = 206.9 - (0.67 x 80) = 153 bpm Step 2: Calculate HRR = 153 HRmax – 75 HRRest = HRR of 78 bpm Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart Rate Reserve Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Heart Rate Reserve For a 20yr old For a 70yr old 194 bpm 160 bpm 134 bpm 90 bpm 70 bpm Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Calculate Target Heart Rate (THR) Step 1: HR max 206.9  (.67 age in yrs.) 206.9  (.67 20 yrs.) HRmax of 194 bpm Step 2: Heart rate reserve (HRR) = HRmax – HRRest HRR = 194 – 60 = 134 bpm Step 3: Calculate 50% and 85% of HRR and add to resting HR to obtain the target heart rate – 0.50 x 134 HRR = 67 bpm + 60 HRRest = THR of 127 bpm – 0.85 x 134 HRR = 114 bpm + 60 HRRest = THR of 174 bpm For a 20 yr. old with resting HR of 60 bpm, if they want to train at 50% of their max, THR of 127 bpm Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Sample Workout in the Target Heart Rate Range Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Sample Workout in the Target Heart Rate Range Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved How does exercise improve heart rate? 130 bpm 50 bpm Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Borg Rating of Perceived Exertion (RPE) When estimating RPE, consider overall effort: – Breathing rate – Amount of sweating – Muscle fatigue 15-point scale, ranging from 6 to 20 – 6 on the scale means that there is no level of exertion – 8–11 on the scale is common during the warm-up or cool-down phase of the workout – 12–16 on the scale will correspond with the target heart rate range for most people Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercises and Activities That Can Improve Cardiorespiratory Fitness (1 of 2) Table 3.2 Exercises and Activities That Can Improve Cardiorespiratory Fitness and the Number of Calories Expended per 30-Minute Workout* Activity Calories expended Per 30 minutes Aerobics classes (moderate intensity step aerobics) 250–400 Bicycling (moderate intensity) 225–375 Bicycling (mountain biking) 250–400 Bicycling (stationary cycle—moderate intensity) 200–325 Circuit training 225–375 Cross-country skiing (moderate intensity) 250–400 Elliptical machine (moderate intensity) 250–400 Hiking 175–300 Rowing machine (moderate intensity) 200–350 Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercises and Activities That Can Improve Cardiorespiratory Fitness (2 of 2) Table 3.2 [continued] Activity Calories expended Per 30 minutes Running (8.5-minute mile) 350–500 Skipping rope (moderate pace) 300–450 Soccer 215–350 Spinning classes (moderate intensity) 150–300 Swimming (fast, freestyle) 300–450 Walking (brisk; 3 mph) 150–250 Water aerobics 125–300 Wii Fit game 120–190 Zumba (moderate intensity) 250–400 *These numbers are estimates; the actual numbers will vary depending on body weight. Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved High-Intensity Interval Training (HIIT) Recent evidence suggests HIIT Training – Results in both cardiovascular and skeletal muscle adaptations – Results in aerobic metabolic changes – Can safely be incorporated into the exercise routine of most individuals Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What parameter affects VO2 max? Fick Equation: V O2 max = (HRmax x SVmax) x a-vO2 difference 1 Calculate VO2 for the following: At rest: HR = 60, SV=70ml, a-vO2 diff= 5. VO2 = Low ex: HR = 100, SV=70ml, a-vO2 diff= 5. VO2 = Mod. ex: HR = 150, SV=70ml, a-vO2 diff= 5. VO2 = High ex.: HRmax = 200, SV=70ml, a-vO2 diff= 5. VO2 = Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What parameter affects VO2 max? Fick Equation: V O2 max = (HRmax x SVmax) x a-vO2 difference 2 Calculate VO2 for the following: At rest: HR = 60, SV=70ml, a-vO2 diff= 5. VO2 = Low ex: HR = 100, SV=80ml, a-vO2 diff= 5. VO2 = Mod. ex: HR = 150, SV=100ml, a-vO2 diff= 5. VO2 = High ex.: HRmax = 200, SV=120ml, a-vO2 diff= 5. VO2 = Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved What parameter affects VO2 max? Fick Equation: V O2 max = (HRmax x SVmax) x a-vO2 difference 3 During exercise, skeletal muscle will extract more oxygen from the blood than at rest (arterio-venous oxygen diff. will be higher during ex.) Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Arterio-venous O2 difference A measure of the amount of oxygen taken up from the blood by the tissues The greater the amount of oxygen extracted by the tissues, the greater the arteriovenous oxygen difference. Units for a-vO2 diff is milliliters of oxygen per 100 milliliters of blood (mL/100 mL) At rest 5 ml of oxygen in every 100 ml of blood is extracted, producing an arteriovenous oxygen difference of 5 ml oxygen per 100ml of blood At rest: HR = 60, SV=70ml, a-vO2 diff= 5/100 VO2 = Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved  What parameter affects VO2 max? At rest: HR = 60 bpm, SV=70 ml, a-vO2 diff= 5/100 VO2 = 210 ml O2/min High Ex.: HRmax= 200, SVmax=120, a-vO2 diff=15ml/100ml; VO2MAX = 3600 ml O2/min If this person weights 70 kg, divide 3600 by the body weight; VO2MAX = 51.4 mg/kg/min Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Exercise Adaptation in a-vO2 diff. Regular exercise results in an increase in the size of mitochondria and in the mitochondrial enzyme activity. This allows each mitochondrion to extract more oxygen from the blood in a given time period. (mitochondria makes ATP for muscle contraction) Exercise results in an increase in the density of mitochondria, which leads to more oxygen extraction. Exercise results in an increase in capillary density of skeletal muscle. This allows the velocity of blood flow through each vessel to decrease, and the amount of time for oxygen extraction by the mitochondria increases Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Developing an Individualized Exercise Prescription (1 of 3) Initial conditioning phase – Lasts roughly 2–6 weeks, depending on your initial fitness level – Start at a comfortable intensity level – Increase duration or intensity gradually (separately, not both at once) – Goal of 20 to 30 minutes of low to moderate (40–60% HRR) activity by end of the phase – Be aware of body pains, and rest as needed Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Developing an Individualized Exercise Prescription (2 of 3) Improvement phase – Ranges from 12 to 40 weeks – Progress is more rapid than in initial conditioning phase – Increase duration and frequency first, then start increasing intensity Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Developing an Individualized Exercise Prescription (3 of 3) Maintenance phase – Usually reached after 16–28 weeks of training – Fitness goal has been achieved – Continue exercising regularly, but no need to continue increasing duration, frequency, and intensity – Key factor in maintaining cardiorespiratory fitness is exercise intensity Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved ABC News Video: Exercise for Your Heart Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Training Techniques (1 of 2) Endurance training = any type of exercise aimed at improving cardiorespiratory endurance (most common type is continuous activity) Cross training – Alternate multiple training modes – May reduce boredom in training sessions – May reduce risk of overuse injuries – Improves overall cardiorespiratory endurance, not training specificity – Some people enjoy increased variety Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Training Techniques (2 of 2) Interval training – Often used by athletes and others who are at a higher fitness level – Uses repeated sessions (intervals) of higher-intensity exercises alternated with lower-intensity exercises – May be used to spur gains in intensity during improvement phase – Should not be done on a daily basis Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Staying Motivated Most common reason cited for dropping out of exercise programs is lack of time The key is to schedule a regular time to exercise and stick with it Remember that small time investments in exercise can lead to big improvements: in your total available hours per week, as few as three 30- minute workouts (workout phase) can improve cardiorespiratory health Apply strategies for behavior change – Create goals and keep a record of your progress – Keep a record to track changes – Keep your program enjoyable and seek support Don't get discouraged by initial aches or pains; they will lessen over time and you will begin to feel and look better Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Summary (1 of 3) Cardiorespiratory endurance is the ability to perform aerobic exercise for a prolonged period of time, with VO2 max being the most valid measurement The cardiorespiratory system refers to the cooperative work of the cardiovascular and respiratory systems. The cardiovascular system functions to transport blood carrying oxygen and nutrients to body tissues. The respiratory system loads oxygen into and removes carbon dioxide from the blood. ATP provides the energy muscles need to move: It is produced by the anaerobic (without oxygen) and aerobic (with oxygen) systems Anaerobic ATP is the primary energy source for short-term exercise; aerobic ATP production fuels prolonged exercise Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Summary (2 of 3) Responses are short-term bodily changes that meet the immediate demands of exercising; adaptations are long-term changes that result from regular training, and remain as long as training continues. Cardiac output, stroke volume, heart rate, and breathing rate increase as a function of exercise intensity. Benefits of cardiorespiratory fitness include a lower risk of disease, feeling better, increased capacity to perform everyday tasks, and improved self-esteem and body image Field tests can estimate VO2 max include the 1.5-mile run, the 1-mile walk, the cycle ergometer test, and the step test Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved Summary (3 of 3) The main elements of an exercise prescription are warm-up, workout, and cool-down The components of the workout phase are frequency, intensity, time/duration, and type/mode of exercise (F ITT) An exercise prescription for improving cardiorespiratory fitness has three phases: initial conditioning, improvement, and maintenance Cross training and interval training provide alternatives to a continuous workout of the same mode Maintaining a successful exercise program requires managing your time and selecting activities you enjoy Copyright © 2020, 2017, 2014 Pearson Education, Inc. All Rights Reserved