section iii: concept 07 cardiovascular fitness presentation package for concepts of physical fitness...

Section III:Section III: Concept 07Concept 07

Cardiovascular Cardiovascular FitnessFitness

Presentation Package for Concepts of Presentation Package for Concepts of Physical Fitness 14ePhysical Fitness 14e

All rights reservedAll rights reserved

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.

Concepts of Physical Fitness 14e 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.


Synonyms of Cardiovascular Fitness

Aerobic fitness Cardiovascular

endurance Cardiorespiratory

fitness

See Web07-01 for information on cardiovascular physiology


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


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


Laboratory Tests of Cardiovascular Fitness

The best indicator The best indicator of cardiovascular of cardiovascular fitnessfitness

See Web07-02 for info on VO2 max


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.


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

See Web07-06 for info on field tests


FIT Formula for CV FitnessThreshold of Training

3 days/week

HR in target zone - at least 40% HRR

OR 55% max HR

At least 20

minutes

TARGET ZONE:TARGET ZONE:F: 3-6x per weekF: 3-6x per weekI: 40-85% HR reserveI: 40-85% HR reserve 55-90% Max HR 55-90% Max HR T: 20-60 minT: 20-60 min

TOO MUCH

THRESHOLD FOR FITNESS

INACTIVITY

FITNESS

CONCEPTS OF FITNESS AND WELLNESSCONCEPTS OF FITNESS AND WELLNESS

Target Zone: CV Fitness


Ratings of Perceived Exertion

6 VERY VERY LIGHT789 VERY LIGHT1011 FAIRLY LIGHT1213 SOMEWHAT HARD1415 HARD1617 VERY HARD181920 VERY VERY HARD

Target ZoneTarget Zonefor using RPEfor using RPE


Summary of Target Zones for Aerobic Exercise

THRESHOLDTHRESHOLDOF TRAININGOF TRAINING

TARGET ZONETARGET ZONE

INACTIVITYINACTIVITY

55-90% of maximum heart rate

40-85% of heart rate reserve

12 - 16 on RPE scale

55% of maximum heart rate

40% of heart rate reserve

12 on RPE scale


Calculating Target Heart Zones

Maximum heart rate method Working 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)


PulsePulse

PulsePulseArteries have Arteries have

elastic walls andelastic walls andstretch as the bloodstretch as the blood

moves throughmoves throughthe vessel. This is the vessel. This is

what is felt as the pulse.what is felt as the pulse.


Location for Pulse

Radial arteryRadial arteryCarotid arteryCarotid artery


SystolicSystolic

Diastolic

Aortic NotchAortic NotchIndicates 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.


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.


Measurement of Blood Pressure

Measurement is done with a device known as a sphygmomanometer


Measurement of Blood Pressure

CUFFCUFFINFLATEDINFLATED

CUFFCUFFDEFLATEDDEFLATED

Systolic BPSystolic BP Diastolic BPDiastolic BPFirst sounds heard as First sounds heard as

blood passes byblood passes by

No sounds heard because No sounds heard because cuff pressure is lower cuff pressure is lower than blood pressure than blood pressure


Blood Pressure(Normal Values)

Systolic 120 mm Hg Diastolic 80 mm Hg

Click here for more info on hypertension


Web Resources

“On the Web” On the Web” pages for Conceptpages for Concept

Online Learning CenterOnline Learning Center

Supplementary Supplementary GraphicsGraphics

Lab informationLab informationInformation on blood pressureInformation on blood pressureDetailed examples of Target Heart Rate Detailed examples of Target Heart Rate

calculationscalculations


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)

Return to Return to presentationpresentation


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



Blood Pressure Range of Systolic Values

120 Normal 120-140 Borderline 140-180 At risk! 180+ Treatment!


Click for more info on BP values


Dangers of High BP

Coronary heart disease Stroke


Click for more info on BP values

See info from the National Stroke AssociationSee info from the National Stroke Association


Causes of High BP Age Race Heredity Diet Stress Inactivity



Maximum Heart Rate and Aging

200200190190180180170170160160

Maximum HR = 208 – (.7* age)Maximum HR = 208 – (.7* age)

2020 3030 4040 5050 6060 AGEAGE

HRHR Ex for a 22 yr old:Ex for a 22 yr old:Max HRMax HR = 208 – (.7 * 22)= 208 – (.7 * 22) = 208 – 15.4= 208 – 15.4

= 193= 193


Maximal Heart Rate Method(example for a 22-year-old person)

TARGET ZONE

198

174

106

0

55%

90%

MAX

HR


Resting HR and Fitness

Resting HR decreasesResting HR decreasesbecause the heart because the heart

is strongeris stronger

FITNESSFITNESSLOWLOW HIGHHIGH

90908080707060605050

HRHR


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)


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


HR Target Zones

UPPER LIMITUPPER LIMIT

THRESHOLDTHRESHOLD

TIMETIME

HRHR

118118

174174

Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range.


LowLow MarginalMarginal GoodGoodFrequencyFrequency 3 3 3-4 5 3-4 5

Intensity Intensity (%HRR)(%HRR) 40-50 40-50 50-6050-60 60-85 60-85

Time Time (min)(min) 10-30 10-30 20-4020-40 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.


HR Target Zones

THRESHOLDTHRESHOLD

TIMETIME

HRHR

118118

130130


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

section iii: concept 07 cardiovascular fitness presentation package for concepts of physical fitness...

Documents