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Concept 7 Cardiovascular Fitness

Concept 7 Cardiovascular Fitness. Presentation Package for Concepts of Fitness & Wellness 9e. Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance. Online Learning Center.

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Concept 7 Cardiovascular Fitness

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  1. Concept 7Cardiovascular Fitness Presentation Package forConcepts of Fitness & Wellness 9e Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.

  2. Online Learning Center Presentation Overview • Cardiovascular Fitness & System • Health benefits of CV Fitness • Lab & Field Tests • FIT Formula • Target Heart Zones • Monitoring your Intensity Discussion Activity

  3. Cardiovascular Fitness • "Cardio" = heart • "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system.

  4. Synonyms of Cardiovascular Fitness • Cardiovascular endurance • Cardiorespiratory fitness • Aerobic fitness

  5. Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body Cardiovascular System Images of the CV system come up with subsequent clicks

  6. Characteristics of Blood Vessels Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

  7. CV Fitness & Health Benefits • Reduces risk for: • heart disease • other hypokinetic conditions • early death • Protection against the health risks associated with obesity • Enhances the ability to perform various tasks • Improves ability to function • Associated with a feeling of well-being

  8. Laboratory Test of Cardiovascular Fitness VO2 Max • The best indicator of cardiovascular fitness Photo: Creative commons Google Images

  9. Lab 7b info Field Tests of Cardiovascular Fitness • Rockport Walking Test • Step Test • AstrandRyhming Bike Test • 12-minute Run Test • 12-Minute Swim Test

  10. F I T FIT Formula for CV FitnessRange for different fitness levels 3-5 days/week(fit: up to 6 days) HRR Range: 30-85% RPE 12-16 20-90 minutes

  11. Target Heart Zones • Heart Rate Reserve (HRR) method* • Maximum heart rate method Click on icon for examples for calculatingtarget zones with both approaches. The same basic information is used for both to allow for comparisons of results. (e.g. 22 years old with a resting heart rate of 68 bpm)

  12. Rating of Perceived Exertion 6 VERY VERY LIGHT 7 8 9 VERY LIGHT 10 11 FAIRLY LIGHT 12 13 SOMEWHAT HARD 14 15 HARD 16 17VERY HARD 18 19 20 VERY VERY HARD Target Zonefor using RPE

  13. Learn to count your HR Arteries have elastic walls andstretch as the bloodmoves throughthe vessel. This is what is felt as the pulse. Pulse

  14. Location for Pulse Radial artery Carotid artery

  15. Lab 7a info Factors in Pulse Monitoring • Short time 10 secs multiply by 6 15 secs multiply by 4 = 1-min estimate • Locate quickly • Typical of the exercise bout (no sudden bursts of activity) HR monitors can provide a continuous record of heart rate during your exercise.

  16. CV Fitness Summary • Important to health • Various fitness assessments • FIT Formula depends on fitness and activity levels • Monitoring intensity options include RPE and HR methods End ofpresentation

  17. Online Learning Center Supplementary Info Lab Information Examples of Target Heart Rate calculations Discussion Activity

  18. Return to presentation Lab 7a InformationCounting Target HR & Ratings of Perceived Exertion • Practice counting pulse (carotid / radial) • Estimate threshold of training (low) • Estimate target zone for training (range) • Rate your perceived exertion • Check pulse after two bouts of running (or other form of exercise)

  19. Return to presentation Lab 7b InformationEvaluating CV Fitness • Perform at least one test of CV fitness and evaluate and rate your current level of fitness(Note: performing more than one test is recommended in order to get a more valid assessment) • Interpret the results of your fitness based on your current level of activity

  20. Maximum Heart Rate and Aging Maximum HR = 208 – (.7* age) Ex for a 22 yr old: Max HR = 208 – (.7 * 22) = 208 – 15.4 = 193 HR 200 190 180 170 160 20 30 40 50 60AGE

  21. MAX 198 174 90% TARGET ZONE HR 106 55% 0 Maximal Heart Rate Method(example for a 22-year-old person)

  22. Working Range= 125 bpm Heart Rate Reserve Method(Sample calculations: 22-year-old w/ resting hr of 68) 193 MAX 85% TARGET ZONE HR 40% 68 REST 0

  23. Max HR - Rest HR = Heart Rate Reserve (HRR) 193 - 68 = 125 40% of HRR = 50 85% of HRR = 106 Lower Limit = 50 + Rest HR (68) = 118 Upper Limit = 106 + Rest HR(68) = 174 Heart Rate Reserve Method(Sample calculations: 22-year-old w/ resting hr of 68)

  24. HR Target Zones HR UPPER LIMIT 174 118 THRESHOLD TIME Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range.

  25. Fitness Level LowMarginalGood Frequency 3 3-4 5 Intensity (%HRR) 40-50 50-60 60-85 Time (min) 10-30 20-40 30-60 Prescriptions Based on Current Fitness Level If an individual has a low level of fitness they could work at the low range of the target zone and still get benefits.

  26. Return to presentation HR Target Zones 179 HR 130 50% 118 40% THRESHOLD TIME Note: This range was calculated assuming the person had a low level of fitness. The values would be different if different ranges were used.

  27. Return to presentation Discussion Activity How would you define cardiovascular fitness in your own words? Explain why you defined it that way.

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