1 / 20

Cardiorespiratory Health and Fitness

Cardiorespiratory Health and Fitness. Assessment And Recommendations Chapters 6-7. What are the Signs of a Healthy and Fit CR System?. Absence of Disease Work Capacity Oxygen Utilization Capacity Fatigue Resistance Low Resting Heart Rate Low Blood Pressure. Now the Big Question:.

victoria
Download Presentation

Cardiorespiratory Health and Fitness

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Cardiorespiratory Health and Fitness Assessment And Recommendations Chapters 6-7

  2. What are the Signs of a Healthy and Fit CR System? • Absence of Disease • Work Capacity • Oxygen Utilization Capacity • Fatigue Resistance • Low Resting Heart Rate • Low Blood Pressure

  3. Now the Big Question: • Which of those “signs” of fitness are the most important to YOU? Which are related to how you FUNCTION as a human being?

  4. AND? • Which are measures to help DIAGNOSE health/fitness ? Interesting, but not the main point.

  5. The Point is of course – to Dream • What will it take to reach your goals? • Energy • Endurance • Health • Optimism? • Empowerment

  6. Resting Heart Rates: • <59 Excellent • 60-69 Good • 70-79 Average • 80-89 Fair • >90 Poor Evidence of an Efficient “Ticker”

  7. Blood Pressures: • <120/80: Very low • 130/85: Low • 140/90: Moderate • 150/100: High • >150/100: Very high Risk of Developing CV Disease

  8. Measuring “Aerobic Capacity” • Indicates the ability to deliver and use oxygen • Depends on: • Healthy Lungs • Healthy Heart / Blood Vessels • Healthy Blood • Efficient Muscle Metabolism

  9. “Max VO2 Stress Test”

  10. Or: “1.0-Mile Walk Test”(page 111) • Walk 1.0 miles briskly • Record the exact time in minutes: 15 minutes 30 seconds = 15.5 minutes • Immediately record HR: 10 seconds X 6 • Complete the equation

  11. Using Work Capacity + Physiological Demand • How fast we covered the mile = Work Capacity • How hard it was for us… = Physiological Demand

  12. Lab #3 (Part 1): Aerobic Capacity • Lab 6A: Pages335-336 • Read: Chapter 6: especially page 111 • Wear Tennis shoes, watch and walking clothes

  13. Training to Reach our Goals Cardiorespiratory Health and Fitness Chapter 7

  14. What if your “assessment” is dismal? • Exercise for Health: Risk Reduction • Exercise for Fitness: Goals in mind… Thinking of a bike tour through California wine country?

  15. Where to Start? • Assessment: DONE • Clearance: DONE • Goals: Health and/or Fitness? • What? • Activities that can be sustained for at least 10 minutes • Additional Benefits?

  16. Key Elements for Effective Training: FITT Formula • Frequency: Recommend 3-5 days / week • Intensity: 60-85% Maximum effort (exercise heart rate) • Time (Duration): 20-60 minutes • Type: Warm-up, continuous activity, and Cool-down

  17. Intensity: • RPE: Perceived exertion ~ moderate to moderately hard • “Talk-Test” • Exercise Heart Rate 220 – Age = Maximum Heart Rate

  18. Determining Target Exercise HR: • Beginning Exercisers: • ~60- 65% X Max HR = THR • Intermediates: • ~65-75% X Max HR = THR • Advanced: • ~80-85% X Max HR = THR

  19. One Last Word: • Enjoyment = Satisfaction • Taking Advantage of “Activity Moments” • Cross-Training • Be Open to Change!

  20. Lab #3 (Part 2): Complete: • Complete Lab 7B:page 341-342 • Write Summary: • Describe current CR Assessment (Part 1) • What is your attitude/readiness assessment? • Outline a PLAN you can stick to!

More Related