Cardiovascular Fitness Cardiovascular fitness is probably the most

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

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

Cardiovascular System Images of the CV system come up with subsequent clicks Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body 3

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 4

CV Fitness & Health Benefits n Reduces risk for: ¨ heart disease ¨ early death n n 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. 5

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

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 7

Target Zone: CV Fitness TOO MUCH FITNESS THRESHOLD FOR FITNESS TARGET ZONE: F: 3 -6 x per week I: 40 -85% HR reserve 55 -90% Max HR T: 15 -60 min INACTIVITY CONCEPTS OF FITNESS AND WELLNESS

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

Summary of Target Zones for Aerobic Exercise TARGET ZONE 55 -90% of maximum heart rate 40 -85% of heart rate reserve THRESHOLD OF TRAINING 55% of maximum heart rate 40% of heart rate reserve INACTIVITY 10

Calculating Target Heart Zones Maximum heart rate method n Working heart rate method n 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) 11

Pulse Arteries have elastic walls and stretch as the blood moves through the vessel. This is what is felt as the pulse. Pulse 12

Location for Pulse Carotid artery Radial artery 13

Pulse Wave Aortic Notch Systolic Diastolic Indicates the elastic nature of the vessels The elastic properties of the vessels promotes good circulation. 14

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

Return to presentation Lab 7 a Information Counting Target HR & Ratings of Perceived Exertion Practice counting pulse (carotid / radial) n Estimate threshold of training (low) n Estimate target zone for training (range) n Rate your perceived exertion n Check pulse after two bouts of running (or other form of exercise) n Concepts of Physical Fitness 14 e 16

Return to presentation Lab 7 b Information Evaluating CV Fitness n 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) n Interpret the results of your fitness based on your current level of activity 17

Heart Rate Reserve Method (Sample calculations: 22 -year-old w/ resting hr of 68) 193 MAX Working Range = HR 68 125 bpm TARGET ZONE 85% 40% REST 0 18

Working Heart Rate (Sample calculations: 22 -year-old w/ resting hr of 68) Max HR - Rest HR = Heart Rate Reserve (HRR) 193 - 68 = 125 40% of HRR 85% of HRR = 50 = 106 Lower Limit = 50 + Rest HR (68) = 118 Upper limit = 106 + Rest HR(68) = 174 19

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

Return to presentation HR Target Zones HR 179 130 118 THRESHOLD 50% 40% 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. Concepts of Physical Fitness 14 e 21