Cardiorespiratory Assessment and Prescription

Relationship Between Cardiorespiratory Endurance and Wellness
Cardiorespiratory endurance is described as the coordination between the heart, lungs,
and muscles. The lungs and the heart work closely together to ensure that oxygen is delivered
to the muscles during sustained levels of physical activity. On the other hand, wellness relates
to choices made to ensure that one works towards a healthy and fulfilling life (Hatch &
Lusardi, 2010). There are eight important dimensions of wellness. The dimensions are
physical, emotional, financial, occupational, and social. Cardiorespiratory endurance mainly
relates to physical wellness. High levels of cardiorespiratory endurance are related to a
decline in cardiovascular mortality. Cardiovascular endurance can also help one in a
reduction in the risk of hypertension and diabetes.
Studies have demonstrated that there is an inverse relationship between physical
activity and cardiovascular death. Cardiovascular disease is the leading cause of death
globally. However, studies have shown that it is highly preventable through individuals
making certain lifestyle adjustments (Clennin et al., 2015). Despite the well-proven benefits
of exercise, many adults are yet to make much-needed changes in their lives. Cardiovascular
endurance is attained through exercises that involve the elevation of the heart rate while
working a group of muscles in the body. With cardiovascular endurance, an individual can
participate in various physical activities and sustain the activities for a long period of time.
By attaining high levels of cardiovascular endurance, one can reduce their risk of getting
cardiovascular disease and, in so doing, prevent early mortality.
One major determinant of cardiovascular endurance is the level of physical activity
that engages in. Individuals who live a sedentary life have low levels of cardiovascular
endurance. In addition, a sedentary life increases one’s risk of hypertension. When one strives

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 3
to attain high levels of cardiovascular endurance through physical exercise, they are likely to
minimize their risk of getting hypertension. Studies indicate that high levels of cardiovascular
endurance are associated with low risks of hypertension and diabetes. The two diseases have
emotional and financial implications. When one develops either hypertension or diabetes,
they have to adopt a lifestyle change (Clennin et al., 2015). The cost of treating the two
conditions, which are also chronic in nature, may be high. One may be emotionally and
psychologically disturbed by the lifestyle change associated with the two diseases. To this
end, high levels of cardiovascular endurance contribute to increased levels of emotional,
financial, and psychological wellness by minimizing the risk of getting chronic diseases.
Cardiovascular endurance is associated with high levels of health-related quality of
life (HRQoL). HRQoL is the perception that an individual has towards their overall physical,
mental, and social health. Cardiovascular endurance is positively linked to HRQoL. In
addition to HRQoL, cardiovascular endurance is also linked to high levels of cognitive
functioning (Clennin et al., 2015). As people age, they lose their ability to maintain cognitive
functioning. However, the effects can be reduced by engaging in physical activity. Physical
activity can help one by mitigating against the loss of gray matter in the brain. High levels of
fitness can thus ensure that one experiences a reduction in the risk of Alzheimer’s disease.
My Cardiovascular Fitness Level
I selected the 1.5-mile run test to evaluate my cardiovascular fitness. I was able to
complete the run in 14:45. The 1.5 mile-run test is an exercise that is designed to measure the
time taken to complete running a 1.5-mile distance (Powers & Dodd, 2017). The test is best
taken in moderate weather conditions. Running in extreme weather conditions is discouraged.
One advantage of the exercise is that it classifies one’s endurance based on their age bracket
(Powers & Dodd, 2017). One can, therefore, compare their level of fitness with other

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 4
individuals in the same age bracket. The fitness categories include poor, fair, good, and
excellent. Based on my completion time, I fall under the good category. I relied on the use of
a stopwatch and took the exercise in the evening to ensure that I did not run under a hostile
climate. Based on my results, I can work to ensure that I fall under the excellent category.
Cardiorespiratory Exercise Plan
The components of FITT are best suited for developing an exercise plan. The first
component is the frequency, which describes the number of days every week that one wants
to perform the cardiorespiratory exercise. In my case, I would like to exercise three to five
times every week. My choice is informed by the fact that I would like to be realistic in setting
my goals. I would, therefore wish to ensure that I keep up with my busy schedule while
ensuring that I continue to work on my fitness goals. Intensity deals with how hard I need to
exercise. Calculation of target heart rate is based on one’s age. In my case, my maximal heart
rate is 179. After calculating the maximal heart rate, the next step is the calculation of the
heart rate reserve (HRR) (Powers & Dodd, 2017). HRR is the difference between the
maximal heart rate and the resting heart rate. My resting heart rate is 70. As a result, my
heart reserve rate is 109.
0.50 × 109= 54.5
0.85 × 109= 92.65
The next step is to add the resting heart rate to the values calculated. In this case:
54.5+70= 124.5
54.5+109 = 165.5
The targeted heart rate ranges from 124.5 to 165.5.

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 5
The next component is time, which indicates the duration that I will take to exercise.
Since I am not at a high level of fitness, I plan on taking one hour per day exercising. My
choice is also founded on the fact that I have children and work schedules that are very
demanding. The type describes the form of exercise taken, which should be geared towards
meeting the goals outlined. I have selected jogging, walking, and swimming. My choice
integrates both high impact exercises as well as low impact exercises.

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 6

Personal Exercise Prescription

Week Phase Intensity
(% of
HRR
or
RPE)

Exercise
M
od
e
Durati
on
(min/d
ay)
Monday Tuesda
y
Wednesda
y

Thurs
day
Friday Saturda
y
Sunday

1 Initial
conditionin
g

76. Swimmin
    g/

30 30
minutes
of
swimmin
g

30
minutes
of
swimmi
ng
30 minutes
of
swimming
30
minute
s of
swim
ming
30
minutes
of
swimmin
g

30
minutes
of
swimmi
ng
Rest day

2 Improveme
nt

82 walking 40 40
minutes
of
swimmin
g

40
minutes
of
swimmi
ng
40 minutes
of
swimming
40
minute
s of
swim
ming
40
minutes
of
swimmin
g

40
minutes
of
swimmi
ng
Rest day

3 improveme
nt

82 jogging 40 40 of
minutes
jogging
40
minutes
jogging
40 minutes
jogging
40
minute
s
joggin
g
40
minutes
jogging
40
minutes
jogging
Rest day

4 maintenanc
e

87 running 40 40 of
minutes
jogging
40 of
minutes
jogging
40 of
minutes
jogging
40 of
minute
s
joggin
g
40 of
minutes
jogging
40 of
minutes
jogging
Rest day

Warmup and Cooldown Exercises
Warmup exercises are an important part of an exercising program. Through warmup
exercises, one is able to increase the blood flow to the muscles. Warmup can help eliminate
muscle soreness as well as reduce the risk of getting injuries. On the other hand, cool down
exercises are important since they help the body to recover after the exercise. Through

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 7
cooldown exercise, one is able to regain their heart rate and blood pressure. I plan on
ensuring that I take the first ten minutes before the exercise to warm up and ten minutes after
the exercise to cool down. I will undertake activities such as light jogging and also ensure
that I stretch my muscles. After the exercise, I will also ensure that I stretch my body as well
as undertake breathing exercises.

CARDIORESPIRATORY ASSESSMENT AND PRESCRIPTION 8

References

Powers, S. K., & Dodd, S. L. (2017). Total fitness & wellness: The Mastering health
edition (7th ed.). Retrieved from https://redshelf.com/
Clennin, M. N., Payne, J. P., Rienzi, E. G., Lavie, C. J., Blair, S. N., Pate, R. R., & Sui, X.
(2015). Association between cardiorespiratory fitness and health-related quality of life
among patients at risk for cardiovascular disease in Uruguay. PLoS One, 10(4),
e0123989.
Hatch, J., & Lusardi, M. M. (2010). Impact of participation in a wellness program on
functional status and falls among aging adults in an assisted living setting. Journal of
geriatric physical therapy, 33(2), 71-77.