Transcript 07 - Cardiovascular Fitness

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Presentation Package for Concepts of
Physical Fitness 14e
Section III:
Concept 07
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


"Cardio" = heart
"Vascular" = vessels
A strong heart and healthy
vessels (developed from regular
physical activity) help to make a
strong cardiovascular system.
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Synonyms of
Cardiovascular Fitness



Aerobic fitness
Cardiovascular
endurance
Cardiorespiratory
fitness
See Web07-01 for information on
cardiovascular physiology
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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
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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
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Laboratory Tests of
Cardiovascular Fitness

The best indicator
of cardiovascular
fitness
See Web07-02
for info on VO2
max
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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.
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Lab 7b
info
Field Tests of
Cardiovascular Fitness
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
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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 20
minutes
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Target Zone: CV Fitness
TOO MUCH
FITNESS
THRESHOLD FOR FITNESS
TARGET ZONE:
F: 3-6x per week
I: 40-85% HR reserve
55-90% Max HR
T: 20-60 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 VERY LIGHT
VERY LIGHT
FAIRLY LIGHT
SOMEWHAT HARD
Target Zone
for using RPE
HARD
VERY HARD
VERY VERY HARD
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Summary of Target Zones
for Aerobic Exercise
TARGET ZONE
THRESHOLD
OF TRAINING
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
INACTIVITY
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Calculating Target Heart Zones
Maximum heart rate method
 Working heart rate method

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)
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Pulse
Arteries have
elastic walls and
stretch as the blood
moves through
the vessel. This is
what is felt as the pulse.
Pulse
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Location for Pulse
Radial artery
Carotid artery
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Pulse Wave
Aortic Notch
Indicates the elastic
nature of the vessels
Systolic
The elastic
properties
of the vessels
promotes
good circulation.
Diastolic
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Lab 7a
info
Factors in
Pulse Monitoring
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.
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Measurement of Blood Pressure

Measurement is done
with a device known as
a sphygmomanometer
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Measurement of Blood Pressure
Systolic BP
First sounds heard as
blood passes by
Diastolic BP
No sounds heard because
cuff pressure is lower
than blood pressure
CUFF
INFLATED
CUFF
DEFLATED
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Click here for more
info on hypertension
Blood Pressure
(Normal Values)
Systolic
 Diastolic

120 mm Hg
80 mm Hg
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Web Resources
Online Learning Center
“On the Web” pages for Concept
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Supplementary
Graphics
Lab
information
Information on blood pressure
Detailed examples of Target Heart Rate
calculations
Return to
presentation
Lab 7a Information
Counting 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)

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Return to
presentation
Lab 7b Information
Evaluating 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
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Click for more
info on BP values
Return to
presentation
Blood Pressure
Range of Systolic Values
120
 120-140
 140-180
 180+

Normal
Borderline
At risk!
Treatment!
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Click for more
info on BP values
Return to
presentation
Dangers of High BP
Coronary heart disease
 Stroke

See info from the National Stroke Association
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Return to
presentation
Causes of High BP
Age
 Race
 Heredity
 Diet
 Stress
 Inactivity

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Maximum Heart
Rate and Aging
Maximum HR = 208 – (.7* age)
HR
Ex for a 22 yr old:
200
190
180
170
160
Max HR = 208 – (.7 * 22)
= 208 – 15.4
= 193
20
30
40
50
60
AGE
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Maximal Heart Rate Method
(example for a 22-year-old person)
MAX
198
174
HR
106
TARGET ZONE
90%
55%
0
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Resting HR and Fitness
Resting HR decreases
because the heart
is stronger
HR 90
80
70
60
50
LOW
HIGH
FITNESS
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Heart Rate Reserve Method
(Sample calculations: 22-year-old w/ resting hr of 68)
193
MAX
Working
Range
=
HR
125
bpm
TARGET ZONE
85%
40%
68
REST
0
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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
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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.
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Prescriptions Based on
Current Fitness Level
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.
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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.
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