Cardiovascular endurance

1. Cardiovascular Cardiovascular
FitnessFitness
Cardiovascular fitness is probably the most important aspect of Cardiovascular fitness is probably the most important aspect of
physical fitness because of its importance to good health and physical fitness because of its importance to good health and
optimal physical performance.optimal physical performance.

2. 2
Cardiovascular Fitness
"Cardio" = heart
"Vascular" = vessels
A strong heart and healthy A strong heart and healthy
vessels (vessels (developed from regular developed from regular
physical activityphysical activity) help to make a ) help to make a
strong cardiovascular system.strong cardiovascular system.

3. 3
Cardiovascular System

Heart sends deoxygenated blood to lungsHeart sends deoxygenated blood to lungs
Lungs oxygenate the bloodLungs oxygenate the blood
Heart sends oxygenated blood to bodyHeart sends oxygenated blood to body
Images of the CV system Images of the CV system
come up with subsequent clickscome up with subsequent clicks
Muscles send deoxygenated blood to heartMuscles send deoxygenated blood to heart

4. 4
Characteristics of Blood Vessels
Arteries pump oxygenated blood Arteries pump oxygenated blood
and have muscular, elastic walls and have muscular, elastic walls
that promote good circulationthat promote good circulation
Veins carry de-oxygenated blood Veins carry de-oxygenated blood
and rely on pumping action of and rely on pumping action of
muscles to move blood muscles to move blood

5. 5
CV Fitness & Health Benefits
Reduces risk for:
heart disease
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.

6. 6
Field Tests of
Cardiovascular Fitness
Rockport Walking Test
Step Test
Astrand Ryhming Bike Test
12-minute Run Test
12-Minute Swim Test
Lab 7b
info

7. 7
FIT Formula for CV Fitness
Threshold of Training
3 days/week
HR in target zone -
at least 40% HRR
OR 55% max HR
At least 15
minutes

8. TARGET ZONE:TARGET ZONE:
F: 3-6x per weekF: 3-6x per week
I: 40-85% HR reserveI: 40-85% HR reserve
55-90% Max HR 55-90% Max HR
T: 15-60 minT: 15-60 min

TOO MUCH
THRESHOLD FOR FITNESS
INACTIVITY
FITNESS
CONCEPTS OF FITNESS AND WELLNESSCONCEPTS OF FITNESS AND WELLNESS
Target Zone: CV Fitness

9. Concepts of Physical Fitness 14e 9
Ratings of
Perceived Exertion
6 VERY VERY LIGHT
7
8
9 VERY LIGHT
10
11 FAIRLY LIGHT
12
13 SOMEWHAT HARD
14
15 HARD
16
17 VERY HARD
18
19
20 VERY VERY HARD
Target ZoneTarget Zone
for using RPEfor using RPE

10. 10
Summary of Target Zones
for Aerobic Exercise
THRESHOLDTHRESHOLD
OF TRAININGOF TRAINING
TARGET ZONETARGET ZONE
INACTIVITYINACTIVITY
55-90% of maximum heart rate
40-85% of heart rate reserve
55% of maximum heart rate
40% of heart rate reserve

11. 11
Calculating Target Heart Zones
Maximum heart rate method
Working heart rate method
Click on icon for examples for calculating
target 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. 12

PulsePulse
PulsePulse
Arteries have Arteries have
elastic walls andelastic walls and
stretch as the bloodstretch as the blood
moves throughmoves through
the vessel. This is the vessel. This is
what is felt as the pulse.what is felt as the pulse.

13. 13
Location for Pulse
Radial arteryRadial arteryCarotid arteryCarotid artery

14. 14

SystolicSystolic
Diastolic
Aortic NotchAortic Notch
Indicates the elastic Indicates the elastic
nature of the vesselsnature of the vessels
Pulse WavePulse Wave
The elastic The elastic
propertiesproperties
of the vessels of the vessels
promotespromotes
good circulation.good circulation.

15. 15
Factors in
Pulse Monitoring
Short time (10-15
seconds)
Locate quickly
Typical of the exercise
bout
Lab 7a
info
HR monitors can provide
a continuous record of
heart rate during your
exercise.

16. Concepts of Physical Fitness 14e 16
Lab 7a Information
Counting 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)
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17. 17
Lab 7b Information
Evaluating 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
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18. 18


TARGET ZONETARGET ZONE


Working Working
RangeRange
==
125 125
bpmbpm
00
6868
193193
85%85%
40%40%
MAXMAX
RESTREST
HRHR
Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)

19. 19
Working Heart Rate
(Sample calculations: 22-year-old w/ resting hr of 68)
Max HR - Rest HRMax HR - Rest HR= Heart Rate Reserve = Heart Rate Reserve (HRR)(HRR)
193193 - 68- 68 = 125= 125
40% of HRR40% of HRR= 50= 50
85% of HRR85% of HRR= 106= 106
Lower Limit = 50 + Rest HR (68) = 118Lower Limit = 50 + Rest HR (68) = 118
Upper limit = 106 + Rest HR(68) = 174Upper limit = 106 + Rest HR(68) = 174

20. 20
LowLow MarginalMarginal GoodGood
FrequencyFrequency 3 3 3-4 5 3-4 5
Intensity Intensity (%HRR)(%HRR) 40-50 40-5050-6050-60 60-85 60-85
Time Time (min)(min) 10-30 10-3020-4020-40 30-60 30-60

Fitness LevelFitness Level
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.

21. Concepts of Physical Fitness 14e 21
HR Target Zones

THRESHOLDTHRESHOLD
TIMETIME
HRHR
118118
130130
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Note:This range was calculated assuming the person had a low level of
fitness. The values would be different if different ranges were used.
40%40%
50%50%
179179