This document discusses cardiorespiratory fitness, also known as cardiovascular endurance or aerobic fitness. It defines cardiorespiratory fitness as the ability to perform prolonged, moderate to high intensity exercise using large muscle groups. The document outlines the health benefits of improved cardiorespiratory fitness such as reduced risk of heart disease and early death. It provides guidelines for developing cardiorespiratory fitness through exercise, including recommended exercise modes, intensities, durations, frequencies, and programs.

1. SPS451/FSRUiTM
Cardiorespiratory Fitness
Courtesy YM Raja Mohammed Firhad B. Raja
Azidin
Faculty of Sport Science & Recreation
MARA University of Technology (MALAYSIA)

2. SPS451/FSRUiTM
Introduction
• Referred to as “cv endurance”,
“cardiovascular fitness”, “aerobic fitness”
• The most important aspect of physical fitness
• CR fitness is the ability to perform large
muscle group, dynamic, moderate to high
intensity exercise for prolonged periods (ACSM
Resource Manual, 2006)
• Low level of CR fitness associated with :
– increased risk of premature death of all causes
esp. CV disease
– lower level of habitual physical activity

3. SPS451/FSRUiTM
CR Fitness & Health Benefits
• Reduce the risk of heart disease, other
hypokinetic conditions & early death
Hypo-
kinetic
disease
risk
Low
High
Low fitness Mod fitness High fitness
Adapted from Blair et al., 1996

4. SPS451/FSRUiTM
Relative Risk of Major Risk Factors on
HD & Early Death
Risk Factor Relative Risk of
HD
Relative Risk of
Early Death
Low CR fitness
Smoking
High SBP
High Cholesterol
Obesity
2.69
2.01
2.07
1.86
1.70
1.45
1.67
1.89
1.45
1.33
Adapted from Blair et al., 1996

5. SPS451/FSRUiTM
CR Fitness & Health Benefits
• Reduce % bodyfat
• Burn more calorie
• Increase metabolic rate
• Release stress & anxiety
• Boost HDL cholesterol
• Better Sleep
• Elderly - Improved ability to function
• & heaps more!!

6. SPS451/FSRUiTM
Exercise Prescription
for Developing CR Fitness for
Healthy Adults

7. SPS451/FSRUiTM
Mode of Exercise
• Greatest improvement in VO2max occurs when exercise
involves the use of large muscle groups over prolonged
periods in activities that are rhythmic and aerobic in
nature
• E.g., walking, hiking, running, swimming etc.
• Walking may be the activity of choice of many
individuals:
– Readily accessible
– Offers tolerable exercise intensity
– Easily regulated exercise
• Individual preference for exercise must be considered

8. SPS451/FSRUiTM
Exercise Intensity
• Similar improvement in CR endurance may be
achieved by a LI, longer duration regime as with a HI,
shorter duration program.
• The risk of orthopedic injury may increased with HI
regime (ACSM GETP, 2006)
• Program emphasizing moderate to vigorous
exercise with longer duration are
recommended for most individuals (Pollock M.L., 1998
cited in ACSM GETP, 2006)

9. SPS451/FSRUiTM
Exercise Intensity
• ACSM recommends 64 & 70% to 94% of HRmax or
between 40 & 50% to 85 of HR reserve.
• Low fit, deconditioned individuals may increased
in CR fitness with exercise intensities of only 40-
49% HRR or 55-64% HRmax.
• Active - 60 to 80% of HRR 70 to 85% HRmax.
• CR training below a minimal threshold (20% HRR
or 50% HRmax) may be sufficient for developing
CR fitness in healthy adults, who have a low
VO2max (< 30mL.kg-1.min-1)

10. SPS451/FSRUiTM
Determining the CR Intensity
• Heart Rate Methods
– Percent of HRmax
– HR Reserve Method
• Rate of Perceived Exertion

11. SPS451/FSRUiTM
Training Heart Rate
Method 1: HRmax
THR : % Intensity (220 – Age)

12. SPS451/FSRUiTM
Training Heart Rate
• E.g a 30 years old person who want to
exercise at 65% of his HRmax
THR = .65 (220 – 30)
= .65 x 190
= 124 bpm

13. SPS451/FSRUiTM
Training Heart Rate
Method 2: Karvonen Method
THR : RHR + % Intensity (HRmax – RHR)

14. SPS451/FSRUiTM
Training Heart Rate
• E.g a 30 years old person with a RHR of 60 bpm,
who want to exercise at 65% of his HRmax
THR = 60 + [.65 (220 – 30) – 60]
= 60 + [.65 (190 – 60)]
= 60 + [.65 x 130]
= 60 + 84.5
= 145 bpm

15. SPS451/FSRUiTM

16. SPS451/FSRUiTM
Classification of PA Intensity
Relative Intensity
Intensity % HRR % HRmax RPE
Very light
Light
Moderate
Hard
Very Hard
Maximal
< 20
20 – 39
40 – 59
60 – 84
>85
100
< 35
35 – 54
55 – 69
70 – 89
> 90
100
< 10
10 – 11
12 – 13
14 – 16
17 – 19
20

17. SPS451/FSRUiTM
Exercise Duration
• ACSM recommend 20 to 60 min of continuous or
intermitted (min 10 min bouts) aerobic activity
accumulated throughout the day.
• Exercise at 77-90% HRmax or 60-80% HRR for 20 to 30
min, excluding warming up & cooling down enables
most individuals to achieve health, fitness and weight
management.
• Limited data on HI short duration exercise
• The risk of orthopedic injury, cardiovascular
incidence and lower compliance are associated with
HI regime (ACSM GETP, 2006)

18. SPS451/FSRUiTM
Exercise Frequency
• To improve CR fitness, the range of exercise
frequency is between 3 to 5 d/wk
• Sedentary individuals: min 3 d/wk
• Fit individuals: 4 - 5 d/wk
• For those exercising at the lower intensity: >
3d/wk to achieve caloric expenditure associated
with weight loss & fitness goal
• Additional benefits of training 6 or more d/wk
appear to be minimal - risk of musculoskeletal
injury

19. SPS451/FSRUiTM
Rate of Progression (ACSM GETP, 2006)
Program
Stage
Week Frequency Intensity
(HRR)
Duration
(min)
Initial 1
2
3
4
3
3 – 4
3 - 4
3 - 4
40 – 50
40 – 50
50 – 60
50 - 60
15 – 20
20 – 25
20 – 25
25 - 30
Improvement 5 – 7
8 – 10
11 – 13
14 – 16
17 -20
21 - 24
3 – 4
3 – 4
3 – 4
3 – 5
3 – 5
3 – 5
60 – 70
60 – 70
65 -75
65 – 75
70 – 85
70 – 85
25 – 30
30 – 35
30 – 35
30 – 35
35 – 40
35 - 40
Maintenance 24 + 3 – 5 70 – 85 35 – 40

20. SPS451/FSRUiTM
Threshold and Target Zone for
Improving CR Fitness
Threshold of
Training
Target Zone
Frequency 3 d/wk At least 3 days & no
more than 6 d/wk
Intensity
HRR
RPE
40%*
12
40-85%
12-16
Time 20 min 20-60 min
* Values are for beginners. Higher for fit individuals.

21. SPS451/FSRUiTM
Type of CR Fitness Programs
Training Type Frequency Duration Intensity
Long Slow
Distance (LSD)
1-2 Race distance
or longer (30 –
120min)
80% HRR
70% VO2max
Pace/tempo 1-2 20-30 min @ lactate
threshold at or
slightly above
race pace
Interval 1 3-5 min
(work:rest ratio
1:1)
Close to
VO2max

22. SPS451/FSRUiTM
Type of CR Fitness Programs
Training Type Frequency Duration Intensity
Repetition 1 30-90s
(work:rest ratio
1:5)
Greater than
VO2max
Fartlek 1 20-60 min Varies between
LSD and
pace/tempo
training
intensities

23. SPS451/FSRUiTM
Gender Related Aspects of CR-X
(cardio exercise)
• Due to physical size, women generally have lower SV,
VE (ventilatory equivalent), BV and VO2max
• VO2 for a given work rate are similar between genders
• However, the female’s value is generally at a greater
% of max

24. SPS451/FSRUiTM
Basic Guidelines for Avoiding Overuse
Injuries Associated with Running
• Stretch before (?) and after exercising.
• Increase your mileage sensibly.
• Don’t subject your body to consecutive days of very
intense exercise. Incorporate an occasional “easy” week
into your exercise regimen.
• Don’t ignore sudden pain or discomfort.
• Don’t try to “run through” pain.
• Periodically replace your running shoes.
• Vary your workout options.