8

Cardiorespiratory
Endurance
In This Chapter www Student Web Resources
www.fitnessforlife.org/student
LESSON 8.1
Cardiorespiratory Endurance Facts
SELF-ASSESSMENT
Step Test and One-Mile Run Test
LESSON 8.2
Building Cardiorespiratory Endurance
TAKING CHARGE
Self-Confidence
SELF-MANAGEMENT
Skills for Building Self-Confidence
TAKING ACTION
Target Heart Rate Workouts

152  Fitness for Life

 Lesson 8.1
Cardiorespiratory Endurance Facts
Lesson Objectives
After reading this lesson, you should be able to
1. describe the health and wellness benefits of cardiorespiratory endurance;
2. explain how physical activity benefits the cardiovascular, respiratory, and muscle
systems;
3. describe some methods for assessing your cardiorespiratory endurance; and
4. determine how much cardiorespiratory endurance is enough.
ww w
1 Lesson Vocabulary
aerobic capacity, artery, cardiorespiratory endurance, cardiovascular system, cholesterol, fibrin,
graded exercise test, high-density lipoprotein (HDL), lipoprotein, low-density lipoprotein (LDL),
maximal oxygen uptake, respiratory system, vein

Do you have good cardiorespiratory endurance?

Do you do enough regular vigorous physical activ-
ity to build good cardiorespiratory endurance? Of
the 11 parts of fitness, cardiorespiratory endurance Lungs
is the most important because it gives you many
health and wellness benefits, including a chance Heart
for a longer life. In addition, the activity that you
do to improve your cardiorespiratory endurance
helps you look your best. As shown in figure 8.1,
cardiorespiratory endurance requires fitness of your
heart, lungs, blood, blood vessels, and muscles. In
this lesson, you’ll learn how proper physical activity Arteries
improves your cardiorespiratory endurance. You’ll (carrying
oxygenated
also learn how to assess your cardiorespiratory blood)
endurance.
Cardiorespiratory endurance is the ability to Veins
(carrying
exercise your entire body for a long time without deoxygenated
stopping. It requires a strong heart, healthy lungs, blood)
and clear blood vessels to supply your large muscles
with oxygen. Examples of activities that require Muscle cells
good cardiorespiratory endurance are distance
running, swimming, and cross-country skiing.
Cardiorespiratory endurance is sometimes referred
to by other names, including cardiovascular fitness,
cardiovascular endurance, and cardiorespiratory
fitness. The term aerobic capacity is also used to FIGURE 8.1  Cardiorespiratory endurance requires
describe good cardiorespiratory function, but it is fitness of many parts of the body, including heart,
not exactly the same as cardiorespiratory endurance lungs, muscles, and blood vessels.
(see this chapter’s Science in Action feature).
E5266/Corbin/Fig. 8.1/470895/JenG/R1
This book uses the term cardiorespiratory endur- cardiovascular system is made up of your heart,
ance. The first word in the term is cardiorespira- blood vessels, and blood. Your respiratory system
tory because two vital systems are involved. Your is made up of your lungs and the air passages that

Cardiorespiratory Endurance   153

Lesson 8.1

bring air, including oxygen, to your lungs from Heart

outside of your body. In your lungs, oxygen enters
Because your heart is a muscle, it benefits from exer-
your blood, and carbon dioxide is eliminated.
cise and activities, such as jogging, swimming, and
Your cardiovascular and respiratory systems work
long-distance hiking. Your heart acts as a pump to
together to bring your muscle cells and other body
deliver blood to cells throughout your body. When
cells the materials they need and to rid the cells of
you do vigorous physical activity, your muscle cells
waste. Together, the two systems help you function
need more oxygen and produce more waste prod-
both effectively (with the most benefits possible)
ucts. Therefore, your heart must pump more blood
and efficiently (with the least effort).
to supply the additional oxygen and remove the
The second word in the term cardiorespiratory
additional waste. If your heart is unable to pump
endurance refers to the ability to sustain effort.
enough blood, your muscles will be less able to
Together, then, these two words—cardiorespira-
contract and will fatigue more quickly.
tory and endurance—refer to the ability to sustain
Your heart’s capacity to pump blood is crucial
effort, which hinges on fitness of the cardiovascular
when you’re doing physical activity, especially for an
(cardio) and respiratory systems.
extended length of time. Your heart has two ways to
get more blood to your muscles—by beating faster
Benefits of and by sending more blood with each beat (this is
called stroke volume).
Physical Activity and Your resting heart rate is determined by counting
Cardiorespiratory the number of heartbeats per minute when you’re
relatively inactive. A person who does regular physi-
Endurance cal activity might have a resting heart rate of 55 to
Doing regular physical activity can help you look 60 beats per minute, whereas a person who does
better by controlling your weight, building your not exercise regularly might have a resting heart
muscles, and helping you develop good posture. rate of 70 or more beats per minute. As a result, a
Regular physical activity also produces changes very fit person’s heart beats approximately 9.5 mil-
in your body’s organs, such as making your heart lion fewer times each year than that of the average
muscle stronger and your blood vessels healthier. person. As you can see in figure 8.2, a fit person’s
These changes improve your cardiorespiratory heart works more efficiently by pumping more
endurance and wellness and reduce your risk of blood with fewer beats.
hypokinetic diseases, especially heart disease and
diabetes.
ww w
2 Physical activity provides benefits for both your
More active person
cardiovascular and respiratory systems. In this
lesson, you’ll learn how each part of these systems
benefits and how all the parts work together to
promote optimal functioning and good health.

FIT FACT
In the early 1900s, medical doctors
referred to an enlarged heart as the “ath-
lete’s heart” because athletes’ hearts tend
to be large, and enlarged hearts were
associated with disease. By midcentury, Less active person
research showed that the large heart
muscle of a trained athlete was a sign of FIGURE 8.2  The heart muscle of a fit, active
health, not disease. person pumps more blood per heartbeat than that
of a less active person.

154  Fitness for Life

E5266/Corbin/fig 8.2/470896/JG/R1
 Lesson 8.1

Lungs Cholesterol is carried through your bloodstream

by particles called lipoproteins. One kind, low-
When you inhale, air enters the lungs, causing them
density lipoprotein (LDL), is often referred to as
to expand. In the lungs, oxygen is transferred from
“bad cholesterol” because it carries cholesterol that
the air to the blood for transport to the tissues of
is more likely to stay in your body and contribute
the body. When you exhale, air leaves the lungs.
to atherosclerosis. An LDL count below 100 is
The diaphragm (a band of muscular tissue located
considered optimal for good health. Another kind,
at the base of your lungs) and abdominal muscles
high-density lipoprotein (HDL), is often referred
(which help move the diaphragm) work to allow
to as “good cholesterol” because it carries excess
you to breathe in and out (figure 8.3a). Fit people
cholesterol out of your bloodstream and into your
can take in more air with each breath than unfit
liver for elimination from your body. Therefore,
people because they have more efficient respiratory
HDLs appear to help prevent atherosclerosis. An
muscles. As shown in figure 8.3b, a fit person gets
HDL count above 60 is considered optimal for
more air in the lungs with each breath and therefore
good health.
can transport the same amount of air to the lungs
In addition to being free of fatty deposits, healthy
in fewer breaths. Healthy lungs also have the capac-
arteries are free from inflammation, which contrib-
ity to easily transfer oxygen to the blood. Together
utes to arterial clogging. Blood tests can pick up
healthy lungs and fit respiratory muscles contribute
markers of inflammation.
to good cardiorespiratory endurance.
Regular physical activity helps you improve your
health and resist disease by reducing your LDL
Blood (bad cholesterol) and increasing your HDL (good
Although your body needs a certain amount of fat, cholesterol). It also helps reduce inflammation in
excessive amounts trigger formation of fatty deposits your arteries and can help prevent the formation
along your artery walls. Cholesterol—a waxy, fat- of blood clots by reducing the amount of fibrin in
like substance found in meat, dairy products, and your blood. Fibrin is a substance involved in making
egg yolk—can be dangerous because high levels can your blood clot, and high amounts of fibrin can
build up in your body without your noticing it. contribute to the development of atherosclerosis.

The average lung holds 3 to 5 liters of air.

Air enters the lungs when your
diaphragm and other respiratory
muscles contract and create
an area of low pressure.
O2 O2

Trained individuals take Untrained individuals

bigger breaths, thus take shallow breaths
Inhale
requiring fewer breaths and thus need more
to get the same amount breaths to get
of oxygen. sufficient oxygen.
Exhale
a b
FIGURE 8.3  (a) The lungs and diaphragm during inhalation and exhalation; (b) fit people can breathe
more efficiently than unfit people.
E5266/Corbin/Fig. 8.1b/472249/JG/R3
E4754/Corbin/Fig.8.3a/472248/JG/R3
Cardiorespiratory Endurance   155
Lesson 8.1

Arteries developed an extra branching of arteries in

his heart muscle. Therefore, he didn’t die of a
Each artery carries blood from your heart to another
heart attack when a main artery was blocked.
part of your body. The beating of your heart forces
Instead, he had been able to continue a high
blood through your arteries. Therefore, a strong
level of physical fitness training without signs
heart and healthy lungs are not very helpful if your
of heart trouble.
arteries are not clear and open. As you now know,
fatty deposits on the inner walls of an artery lead to • Like White, professional hockey player Rich-
atherosclerosis. An extreme case of atherosclerosis ard Zednik had very good cardiorespiratory
can totally block the blood flow in an artery. The endurance. This fact became crucial to his
hardened deposits can also allow the formation of survival during a hockey game when his
blood clots, severely blocking your blood flow. In carotid artery was cut by an opponent’s skate.
either case, your heart muscle does not get enough For most people, this would be a deadly
oxygen, and a heart attack occurs. injury. However, the doctor who performed
Regular physical activity also provides other the rescue surgery reported that because of
cardiovascular benefits. Scientists have found that Zednik’s fitness level, he had very healthy
people who exercise regularly develop more branch- and elastic arteries that were large and easy
ing of the arteries in the heart. Figure 8.4 shows to repair. Zednik made a full recovery.
that the heart muscle has its own arteries (coronary
arteries), which supply it with blood and oxygen. Veins
People who exercise regularly develop extra coronary Each vein carries blood filled with waste products
arteries. The importance of this richer network of from the muscle cells and other body tissues back
blood vessels can be shown in two examples. to the heart. One-way valves in your veins keep
• After astronaut Ed White died in a fire while the blood from flowing backward. Your muscles
training for a mission, an autopsy was per- squeeze the veins to pump the blood back to your
formed. Doctors found that one of the major heart. Regular exercise helps your muscles squeeze
arteries in his heart was completely blocked your veins efficiently. Lack of physical activity can
due to atherosclerosis. However, because cause the valves, especially those in your legs, to
of all the physical training that astronauts stop working efficiently, thereby reducing circula-
perform, scientists think White’s body had tion in your legs.

a b

FIGURE 8.4  Blood vessels on the heart: (a) the heart of a typical person; (b) the heart of a person who
exercises regularly.

156  Fitness for Life

E5266/Corbin/fig 8.4a/470905/JG/R1 E5266/Corbin/fig 8.4b/473236/JG/R1

 Lesson 8.1

“
beat—meaning it has greater stroke volume—and
If you don't do what's best for therefore can beat less often. Thus, if you exercise
your body, you're the one who properly, your heart works more efficiently because
comes up on the short end.

”
—Julius Erving (Doctor J),
Hall of Fame basketball player
each heartbeat supplies more blood and oxygen to
your body than if you did not exercise. You can also
function more effectively during an emergency or
during vigorous physical activity.
Nerves of Your Heart
Your heart muscle is not like your arm and leg
Muscle Cells
muscles. When your arm and leg muscles contract, In order to do physical activity for a long time
nerves in them are responding to a message sent by without getting tired, your muscle cells must also
the conscious part of your brain. In contrast, your function efficiently and effectively. Regular physical
heart is not controlled voluntarily; it beats regularly activity helps your cells be effective in their use of
without your consciously telling it to do so. Instead, oxygen and in getting rid of waste materials. Physi-
your heart rate is controlled by a part of it called cal activity also helps your muscle cells use blood
a pacemaker, which sends out an electrical current sugar, with the aid of the hormone called insulin,
telling it to beat regularly. People who do regular vig- to produce energy. This function is important for
orous aerobic exercise often develop a slower heart good health.
rate because the heart pumps more blood with each

FITNESS TECHNOLOGY:  Heart Rate Monitors

One way to count your heart rate is to use your
wrist or neck pulse. But it’s difficult to do so while
you’re exercising, so pulse is typically counted
after exercise.
To count your pulse during activity, you can
use a high-tech device called a heart rate monitor.
One type requires you to wear a band around
your chest. The band contains sensors that detect
electrical stimulation from your heart’s nervous
system (similar to how an electrocardiogram A heart rate watch is helpful for counting your pulse
works). A transmitter in the chest band sends during activity.
a signal to a receiver located in a special watch
worn on your wrist. The receiver picks up the or another reliable source before buying one. If
signal and displays your heart rate on the watch. your school has heart rate watches, you might
Another type of monitor counts your pulse and want to use one to monitor your heart rate during
displays your heart rate on a watch located on vigorous activity.
your arm. It does not require the band around
your chest.
You can set a heart rate watch to tell you Using Technology ww w
whether you’re exercising in your heart rate 3
Use a variety of sources to evaluate several
target zone. You can also set it to keep track of
heart rate monitors. Consider cost, reli-
how many minutes you stay in your target zone. ability, and ease of use, then decide which
Heart rate monitors vary in cost, and some are monitor would be the best buy.
better than others, so consult with your teacher

Cardiorespiratory Endurance   157

Lesson 8.1

Summary of Benefits You can assess the fitness of your cardiorespira-

tory systems in two settings: in the laboratory and
As noted in the previous sections, regular physical
in the field (such as in a gym and or on an athletic
activity benefits many different body systems. A
field). Two types of laboratory test are the maximal
.
summary of these benefits is presented in figure
oxygen uptake test (also referred to as the VO2max
8.5.
test) and the graded exercise test.
The maximal oxygen uptake test is considered
Cardiorespiratory the best for assessing fitness of the cardiovascular
and respiratory systems. It measures how much
Assessment oxygen you can use when you’re exercising very
You might be curious about your own cardiorespira- vigorously. To take the test, you run on a treadmill
tory endurance. How good is it? Several tests can while connected to a special gas meter (figure 8.6).
help you find the answer. The difficulty increases as the treadmill goes faster

O2

• Lungs work more efficiently

• Deliver more oxygen to blood
• Healthy lungs allow deeper and
less frequent breathing O2

Lungs O2
O2
O2
O2

O2 O2
• Heart muscle gets stronger
• Pumps more blood with each
O2 beat (stroke volume)
• Beats slower
O2
• Gets more rest
O2
• Works more efficiently
• Healthy elastic arteries allow O2 • Helps the nerves slow your
more blood flow heart rate at rest
• Less risk of atherosclerosis O2 • Builds muscles and helps
• Lower blood pressure them work more efficiently
• Less risk of a blood clot leading
to heart attack O2
• Development of extra blood vessels O2
• Healthy veins with healthy valves
O2
O2 • Less bad cholesterol (LDL)
and other fats in the blood
• More good cholesterol (HDL)
O2 in the blood
O2
O2 O2 • Reduces inflammatory markers
O2 O2 in the blood
• Fewer substances in the blood
• Use oxygen efficiently that cause clots
• Get rid of more wastes O2
• Use blood sugars and insulin more O2 O2
effectively to produce energy
O2 O2

FIGURE 8.5  Benefits of physical activity for the cardiovascular and respiratory systems.

158  Fitness for Life

 Lesson 8.1

rather than on the amount of oxygen you can use.

Examples include the PACER, the walking test, the
step test, and the one-mile run test.

FIT FACT
Studies show that endurance athletes—
such as cross-country skiers, cyclists, and
distance runners—typically have very high
aerobic capacity and score well on field
tests of cardiorespiratory endurance.

Interpreting Self-Assessment
Results
Self-assessments are not as accurate as laboratory
tests of fitness; therefore, you should perform
more than one self-assessment for cardiorespiratory
endurance. However, self-assessments do give a good
estimate of your fitness level, and each assessment
has its own strengths and weaknesses. For example,
the results of the PACER and the one-mile run
(included in this chapter) are influenced by your
motivation; if you don’t try very hard, you won’t
get an accurate score. Because these tests require a
high level of exertion, they may not be the best tests
for people who have not been exercising regularly
FIGURE 8.6  The maximal oxygen uptake test or who have low fitness.
measures the amount of oxygen you use while The walking test, on the other hand, is a good
running on a treadmill. indicator of fitness for most people but is not best
for assessing very fit people. It would be a good test
and you begin to run uphill. As you exercise, the for a beginner. The step test (included in this chap-
gas meter measures the amount of oxygen you use ter) uses heart rate; therefore, motivation does not
each minute. The amount (volume) of oxygen you influence its results as much as it does some other
can use during. the hardest minute of exercise is con- assessments. But step test results can be distorted if
sidered your VO2max score (see Science in Action). you’ve done other exercise that might elevate your
Medical doctors and exercise physiologists some- heart rate before doing the assessment. Your heart
times use another laboratory test called a graded rate can also be influenced by emotional factors
exercise test (or an exercise stress test). This test is (stress) and nutritional factors (caffeine) that cause
used to detect potential heart problems. During it to be higher than normal. Finally, your results may
the test, your heart is monitored by means of an vary depending on the time of day the assessment
electrocardiogram while you run on a treadmill. is done. For example, fatigue associated with daily
Both the graded exercise test and the maximal activities may result in poorer scores late in the day.
oxygen uptake test are done in a laboratory and Regardless of which tests you do, practice them
require special equipment and people who are before using them to assess your fitness. Practice
trained to administer them. Most people, how- allows you to pace yourself properly during the
ever, assess their cardiorespiratory endurance using test and enables you to perform the tests properly
practical nonlaboratory tests called field tests. These so that you get accurate assessments. Because you
tests require little equipment and can be done at may get different ratings on different tests of car-
home or at school. Scores are determined based on diorespiratory endurance, consider the strengths
your ability to function (your functional fitness) and weaknesses of each test when making decisions

Cardiorespiratory Endurance   159

Lesson 8.1

SCIENCE IN ACTION:  Aerobic Capacity

After extensive research, the Institute of Medicine size. So aerobic capacity scores are commonly
recommended the use of the term cardiorespira- reported as milliliters of oxygen per kilogram of
tory endurance for performance on field tests such body weight per minute (mL/kg/min).
as the PACER. Because of this recommendation, You can also get an idea of your aerobic capac-
we use the term cardiorespiratory endurance in ity in other ways. For example, when used with
this book rather than some of the other com- the Fitnessgram report card, your cardiorespira-
monly used terms (such as cardiovascular fitness tory endurance score is converted to an estimated
or aerobic fitness). Cardiorespiratory endurance aerobic capacity score. You can find more infor-
reflects a person’s functional fitness—the ability mation and tables for estimating aerobic capacity
to perform tasks of daily life such as enjoying from PACER scores at the student section of the
leisure-time activities and the ability to meet Fitness for Life website.
emergencies without undue fatigue.
As noted earlier, the term aerobic capacity is
similar to, but not exactly the same as, cardio- Student Activity ww w
respiratory endurance. The only true measure 4
Estimate your aerobic capacity score in
of aerobic capacity is your score on a laboratory
milliliters of oxygen per kilogram of body
based maximal oxygen uptake test. Your. score on
weight per minute (mL/kg/min) using your
the maximal oxygen uptake test (VO2max test) PACER score. Tables for converting PACER
is recorded in liters of oxygen per minute. You scores to aerobic capacity scores are avail-
may want to adjust your aerobic capacity score (in able in the student section of the Fitness
liters) to account for body size because big people for Life website.
use more liters of oxygen simply because of their

about which score best represents your fitness. After the low and marginal zones and into the good fitness
you’ve done regular exercise over time, test yourself zone. The risk of hypokinetic diseases is greatest for
again to see how much you’ve improved. people in the low fitness zone.
Some people aim for especially high cardiorespi-
ratory endurance because they want to perform at
How Much a high level in a sport or a physically demanding
Cardiorespiratory job, such as being a Marine or a police officer. To
be properly fit for such challenges, you must train
Endurance Is Enough? harder than most people. Achieving the high per-
To get the health and wellness benefits associated formance zone will be difficult for some people,
with cardiorespiratory endurance, you should and doing so is not necessary in order to get many
achieve the good fitness zone in the rating charts of the health benefits of fitness. Nevertheless, the
that accompany each self-assessment in this book. higher your cardiorespiratory endurance score, the
Health benefits are associated with moving out of lower your risk of hypokinetic disease.

Lesson Review
1. What are some health and wellness benefits of cardiorespiratory endurance?
2. How does physical activity affect the various parts of your cardiovascular and respiratory
systems?
3. What are some methods for assessing cardiorespiratory endurance and aerobic capac-
ity, and how are they done?
4. How much cardiorespiratory endurance is enough?

160
160  Fitness for Life