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Section III: Concept 07 Cardiovascular Fitness

All rights reserved. Section III: Concept 07 Cardiovascular Fitness. Presentation Package for Concepts of Fitness and Wellness 7e. Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.

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Section III: Concept 07 Cardiovascular Fitness

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  1. All rights reserved Section III:Concept 07Cardiovascular Fitness Presentation Package for Concepts of Fitness and Wellness 7e Cardiovascular fitness is probably the most important aspect of physical fitness because of its importance to good health and optimal physical performance.

  2. Cardiovascular Fitness • "Cardio" = heart • "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system. Concepts of Fitness and Wellness 7e

  3. Synonyms of Cardiovascular Fitness • Aerobic fitness • Cardiovascular endurance • Cardiorespiratory fitness See Web07-01 for information on cardiovascular physiology Concepts of Fitness and Wellness 7e

  4. 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 Concepts of Fitness and Wellness 7e

  5. 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 Concepts of Fitness and Wellness 7e

  6. Laboratory Tests of Cardiovascular Fitness VO2 Max • The best indicator of cardiovascular fitness See Web07-02 for info on VO2 max Concepts of Fitness and Wellness 7e

  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. Concepts of Fitness and Wellness 7e

  8. Field Tests of Cardiovascular Fitness Lab 7b info • Rockport Walking Test • Step Test • Astrand Ryhming Bike Test • 12-minute Run Test • 12-Minute Swim Test See Web07-06 for info on field tests Concepts of Fitness and Wellness 7e

  9. F I T 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 Concepts of Fitness and Wellness 7e

  10. TOO MUCH FITNESS THRESHOLD FOR FITNESS INACTIVITY Target Zone: CV Fitness TARGET ZONE: F: 3-6x per week I: 40-85% HR reserve 55-90% Max HR T: 20-60 min CONCEPTS OF FITNESS AND WELLNESS

  11. 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 Zonefor using RPE Concepts of Fitness and Wellness 7e

  12. Summary of Target Zones for Aerobic Exercise 55-90% of maximum heart rate 40-85% of heart rate reserve 12 - 16 on RPE scale TARGET ZONE 55% of maximum heart rate 40% of heart rate reserve 12 on RPE scale THRESHOLD OF TRAINING INACTIVITY Concepts of Fitness and Wellness 7e

  13. 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) Concepts of Fitness and Wellness 7e

  14. Pulse Arteries have elastic walls andstretch as the bloodmoves throughthe vessel. This is what is felt as the pulse. Pulse Concepts of Fitness and Wellness 7e

  15. Location for Pulse Radial artery Carotid artery Concepts of Fitness and Wellness 7e

  16. Pulse Wave Aortic Notch Indicates the elastic nature of the vessels Systolic The elastic propertiesof the vessels promotesgood circulation. Diastolic Concepts of Fitness and Wellness 7e

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

  18. Measurement of Blood Pressure • Measurement is done with a device known as a sphygmomanometer Concepts of Fitness and Wellness 7e

  19. Measurement of Blood Pressure Diastolic BP Systolic BP No sounds heard because cuff pressure is lower than blood pressure First sounds heard as blood passes by CUFFINFLATED CUFFDEFLATED Concepts of Fitness and Wellness 7e

  20. Click here for more info on hypertension Blood Pressure(Normal Values) • Systolic 120 mm Hg • Diastolic 80 mm Hg Concepts of Fitness and Wellness 7e

  21. Web Resources Online Learning Center “On the Web”pages for Concept Concepts of Fitness and Wellness 7e

  22. Supplementary Graphics Lab information Information on blood pressure Detailed examples of Target Heart Rate calculations

  23. 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) Concepts of Fitness and Wellness 7e

  24. Lab 7b InformationEvaluating CV Fitness Return to presentation • 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 Concepts of Fitness and Wellness 7e

  25. Click for more info on BP values Blood Pressure Range of Systolic Values Return to presentation • 120 Normal • 120-140 Borderline • 140-180 At risk! • 180+ Treatment! Concepts of Fitness and Wellness 7e

  26. Click for more info on BP values Dangers of High BP Return to presentation • Coronary heart disease • Stroke See info from the National Stroke Association Concepts of Fitness and Wellness 7e

  27. Causes of High BP Return to presentation • Age • Race • Heredity • Diet • Stress • Inactivity Concepts of Fitness and Wellness 7e

  28. 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 Concepts of Fitness and Wellness 7e

  29. MAX 198 174 90% TARGET ZONE HR 106 55% 0 Maximal Heart Rate Method(example for a 22-year-old person) Concepts of Fitness and Wellness 7e

  30. LOW HIGH Resting HR and Fitness Resting HR decreasesbecause the heart is stronger 90 80 70 60 50 HR FITNESS Concepts of Fitness and Wellness 7e

  31. 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 Concepts of Fitness and Wellness 7e

  32. 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 Working Heart Rate (Sample calculations: 22-year-old w/ resting hr of 68) Concepts of Fitness and Wellness 7e

  33. 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. Concepts of Fitness and Wellness 7e

  34. 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. Concepts of Fitness and Wellness 7e

  35. HR Target Zones Return to presentation 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. Concepts of Fitness and Wellness 7e

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