Cardio-respiratory EnduranceCardio-respiratory Endurance

Cardio-respiratory endurance is the ability of Cardio-respiratory endurance is the ability of the whole body to work continuously. When the whole body to work continuously. When you are working to improve your cardio you are working to improve your cardio respiratory endurance you need to work for respiratory endurance you need to work for long intervals at low level intensity.long intervals at low level intensity.

You will need a lot of oxygen to supply You will need a lot of oxygen to supply working muscles. This means you need to working muscles. This means you need to work work aerobicallyaerobically. Most games are examples . Most games are examples of an aerobic activity. of an aerobic activity.

Give specific examples of 2 aerobic activities?Give specific examples of 2 aerobic activities?

Effects of Cardio-respiratory Effects of Cardio-respiratory Endurance on PerformanceEndurance on Performance

Effective cardio-respiratory endurance is the Effective cardio-respiratory endurance is the ability to transport sufficient oxygen to the ability to transport sufficient oxygen to the working muscles during sustained exercise.working muscles during sustained exercise.

In activities that last relatively long periods In activities that last relatively long periods of time, improved cardio-respiratory of time, improved cardio-respiratory endurance provides you with the chance to endurance provides you with the chance to perform better.perform better.

Testing Cardio-respiratory Testing Cardio-respiratory

12 MINUTE COOPER TEST12 MINUTE COOPER TESTAim:Aim: To calculate your level of cardio-respiratory endurance To calculate your level of cardio-respiratory endurance by by

applying a time/distance applying a time/distance formulaformula

Equipment: Equipment: A flat area and markersA flat area and markers

Test Procedure: Test Procedure: 12 minutes to cover the maximum distance possible 12 minutes to cover the maximum distance possible through running, jogging or through running, jogging or walking. 200m track with walking. 200m track with markers 10m apartmarkers 10m apart

Test Calculation:Test Calculation: Use table on following slideUse table on following slide

Multi stage fitness test (Bleep Test)Multi stage fitness test (Bleep Test)Aim:Aim: To continue to shuttle run in time with the bleeps until you can no To continue to shuttle run in time with the bleeps until you can no

longer sustain longer sustain movementmovementEquipmentEquipment: A flat area and markers, sound system and CD: A flat area and markers, sound system and CD

Test Procedures:Test Procedures: Follow intructions on CD to complete test Follow intructions on CD to complete test

Understanding Fitness TestsUnderstanding Fitness TestsFitness TestFitness Test: : 12 Minute Cooper Test.12 Minute Cooper Test.

Fitness testing gives you specific information which you Fitness testing gives you specific information which you can: can:

• Compare your results with peersCompare your results with peers• Compare with Norms Compare with Norms (National Average)(National Average)• Easy to set up and doEasy to set up and do• After re-testing it allows you to see if you have improvedAfter re-testing it allows you to see if you have improved

Cooper Test NormsCooper Test NormsAge Excellent Above

AverageAverage Below

AveragePoor

Male 13-14 >2700m 2400-2700m 2200-2399m

2100-2199m <2100m

Females 13-14

>2000m 1900-2000m 1600-1899m

1500-1599m <1500m

Males 15-16

>2800m 2500-2800m 2300-2499m

2200-2299m <2200m

Females 15-16

>2100m 2000-2100m 1700-1999m

1600-1699m <1600m

Males 17-19

>3000m 2700-3000m 2500-2699m

2300-2499m <2300m

Females 17-20

>2300m 2100-2300m 1800-2099m

1700-1799m <1700m

Calculating your maximum Calculating your maximum heart rate and training zonesheart rate and training zonesYour maximum heart rate (MHR) is the Your maximum heart rate (MHR) is the highest number of beats per minute your highest number of beats per minute your heart can reach during all-out effort. heart can reach during all-out effort. Because maximum heart rate decreases as Because maximum heart rate decreases as you get older, a popular calculation used is: you get older, a popular calculation used is: 220 - age = MHR220 - age = MHR

For example, a 15-year-old man would For example, a 15-year-old man would have an MHR of 220 - 25 = 205 beats have an MHR of 220 - 25 = 205 beats

per per minute.minute.

Follow the steps above to calculate your Follow the steps above to calculate your MHR.MHR.

Calculating your maximum Calculating your maximum heart rate and training zonesheart rate and training zones

Once you have calculated your MHR, it is then Once you have calculated your MHR, it is then possible to calculate your heart rate training possible to calculate your heart rate training zones, which are as follows:zones, which are as follows:

Zone % MHR Description

1 60 - 65 Easy running, recovery training

2 65 - 70 Endurance base training

3 70 - 75 Aerobic capacity training

4 80 - 85 Lactate threshold training

Calculating your maximum Calculating your maximum heart rate and training zonesheart rate and training zones

Take your MHR and multiply by 0.60 Take your MHR and multiply by 0.60 and 0.75 to determine your aerobic and 0.75 to determine your aerobic training zone. training zone.

If your MHR is 205, you would multiply If your MHR is 205, you would multiply that number by 0.60 and 0.85 to that number by 0.60 and 0.85 to determine what your determine what your aerobic training aerobic training zonezone (which would be 123 to 174 beats (which would be 123 to 174 beats per minute).per minute).

Training to Improve CRETraining to Improve CRE

Once you know your starting level of CRE Once you know your starting level of CRE (above average, average or below average) (above average, average or below average) you can consider what type of training you can consider what type of training exercises are best.exercises are best.

It is important to realise that your training It is important to realise that your training becomes more demanding as time goes on.becomes more demanding as time goes on.

What is the principle of training known as?What is the principle of training known as?

Continuous Training Continuous Training

Any exercises (e.g. running, swimming, cycling) Any exercises (e.g. running, swimming, cycling) that ensures that the heart rate is operating in that ensures that the heart rate is operating in your training zone for approximately 20 to 30 your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.minutes for 3 to 4 sessions per week.

BenefitsBenefits

1.1. Develops cardio-respiratory enduranceDevelops cardio-respiratory endurance2.2. Develops aerobic capacityDevelops aerobic capacity3.3. Straight forward to planStraight forward to plan4.4. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by training more often, by exercising faster, or by training longer. (Duration, Frequency and Intensity)longer. (Duration, Frequency and Intensity)

Fartlek Training Fartlek Training Continuous running or swimming with short Continuous running or swimming with short sprint bursts followed by a slower recovery and sprint bursts followed by a slower recovery and then more continuous paced running or then more continuous paced running or swimming.swimming.

BenefitsBenefits

1.1. Develops both aerobic and anaerobic fitness Develops both aerobic and anaerobic fitness through continuous running and short speed through continuous running and short speed endurance sprintsendurance sprints

2.2. Can be varied to suit your own requirements. Can be varied to suit your own requirements. 3.3. Progressive overload achieved by exercising Progressive overload achieved by exercising

more often, by exercising faster, or by more often, by exercising faster, or by exercising longer.exercising longer.

Progressively Overload CRE Progressively Overload CRE TrainingTraining

F.I.D.F.I.D.

((FF)REQUENCY – )REQUENCY – How oftenHow often

• Increase the amount of times in Increase the amount of times in a week you train a week you train e.g.. from 2 to e.g.. from 2 to 33..

F.I.D.F.I.D.

((II)ntensity -)ntensity -How hard you How hard you workwork

• Work at 75% of MHR instead of 70%.Work at 75% of MHR instead of 70%.• Work over a longer distance.Work over a longer distance.• Reduce rest periods.Reduce rest periods.

Progressively Overload CRE Progressively Overload CRE TrainingTraining

F.I.D.F.I.D.

((DD)uration -)uration - How long you work forHow long you work for

• Increase the amount of time a training Increase the amount of time a training session last, thus increasing the session last, thus increasing the amount of work you do in a training amount of work you do in a training session session e.g.. 60 mins to 75 mins.e.g.. 60 mins to 75 mins.

Progressively Overload Strength Progressively Overload Strength TrainingTraining

Monitoring the Effectiveness of Monitoring the Effectiveness of CRE TrainingCRE Training

You can monitor your progress when You can monitor your progress when exercising by checking your pulse exercising by checking your pulse regularly to see if it is in your aerobic regularly to see if it is in your aerobic training zone.training zone.

The easiest way to check your pulse is to The easiest way to check your pulse is to check your heart rate during exercise for check your heart rate during exercise for 6 seconds then multiply this number by 6 seconds then multiply this number by 10 to get your heart rate per minute.10 to get your heart rate per minute.

Benefits of Improved CREBenefits of Improved CRE

1.1. Regular exercise is very good for the heart Regular exercise is very good for the heart and lungs: it and lungs: it increases the size of the increases the size of the heartheart..

2.2. The The lowelower your heart rate the r your heart rate the fitter you fitter you are are and it will take and it will take longerlonger to reach to to reach to maximum heart rate.maximum heart rate.

3.3. After exercise the After exercise the fitter you arefitter you are the the faster your pulse will return to faster your pulse will return to normalnormal..

You can measure your heart rate by You can measure your heart rate by checking your pulse in your neck or wrist. checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to A normal resting heartbeat is around 50 to 80 beats per minute. 80 beats per minute.