cardiovascular slideshare
TRANSCRIPT
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Cardiorespiratory
Fitness
Health & Fitness for Life
Instructor ~ Alicia Krueger
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“If we could give every individual the right amount of nourishment & exercise, not too little and not too much, we have found the safest way to health”
Hippocrates
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Cardiorespiratory
SystemCardiorespiratory Fitness (CRF) is key to overall fitness, health, quality of life, and longevity.
• What does it mean?– Ability of the respiratory and circulatory systems to
provide necessary oxygen to skeletal muscles to sustain regular physical activity.
• Major Components– Cardiorespiratory system include heart, lungs, and
network of blood vessels.• Heart pumps to keep blood circulating• Lungs take in oxygen and expels carbon dioxide• Vascular system circulates blood to lungs as well as
around the body.
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Three Energy SystemsEnergy System Duration Types of Activities
ATP-PC 1-10 secondsExplosive Power (jumping, throwing,
weight lifting, etc.)
Anaerobic 10-120 seconds Speed (200m – 800m runs)
Aerobic >2 minutes Endurance (5k, 10k, marathon runs)
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• Set long & short term goals
– Be SMART
• Choose an activity
– What do you Enjoy?
• Plan ahead
– What do you Need?
• Apply FITT principle
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Recommendations• ACSM
• HHS
• Surgeon General
**These are minimum recommended guidelines to
maintain health benefits, additional benefits are
obtained by increasing activity over these levels.
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CRF ProgramMaking it FITT
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CRF Guidelines
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Training Intensities
30% TI Light to Moderate
Intensity40% TI
50% TI Moderate to Vigorous
Intensity60% TI
70% TIVigorous Intensity
85% TI
Heart Rate Reserve Method
(HRR x TI) + RHR
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Frequency
Moderate-Intensity
ExerciseEffect
3 days/week Maintain cardiorespiratory fitness
5 days/week Improve VO2 max
Most days Enhanced weight loss
**Important to rest 1-2 days to prevent injuries
and avoid burnout.
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Type Activities
• Walking
• Jogging
• Cycling
• Swimming
• Skiing
• Racquet sports
• Jump Rope
• Dancing
• Water Aerobics
• Basketball
• Rowing
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• Warm up 5-10 minutes
• Workout time is when HR is maintained
in target zone 20-60 minutes.
• Include a 10 minute cool-down.
• Monitor your HR during exercise.
Enhancing your Aerobic
Workout
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• Talk Test
• HR Maximum (HRmax)
• HR Reserve (HRR)
• Rate Perceived Exertion (RPE)
• MET Equivalents
• HR monitor
Measuring Intensities
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Cross-Training Enhances
Fitness
Combine two or more activities to improve
fitness and decrease injury
Combine two aerobic activities
Combine aerobic with non-aerobic
Incorporate interval training
Add strength training
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Benefits of CRF
Increases
• Maximal oxygen
consumption
• Heart strength
• Stroke volume
• Cardiac output
• Bone density
• Mood
• Sleep Quality
• HDL (good
cholesterol)
Decreases
• LDL (bad cholesterol)
• Resting HR
• Risk heart disease
• Risk certain cancers
• Risk of osteoporosis
• Depression
• Stress & anxiety
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Your Health is up to You!
BE FITT…BE SMART